12/11

CrossFit Rest Day

12/10

Evening @ UF:
WU:

3 Rounds of:
250m Row
15 Lunges
15 KB Swings
15 Pushups

WOD:

Superset Weighted Pullups & Ring Dips 5-5-5-5-5:
Pull/Dip

1: 30/30
2: 35/35
3: 40/40 F (Only 2 Dips)
4: 45/30 F (Only 4 Dips)
5: 40/25

Then...

Back Squat 5-5-5-5-5

Loads:
8x 45#
175/185/195/200/205

Later:
50 min of ice skating

12/9

Evening @ Primal Fitness:
WU:

2x of:
100 Single Unders
10 Squats
10 Pushups
10 Pullups
2x Samson Stretch

Skill:

15:00 of Handstand Practice

WOD:

4 Rounds of:
.2 Mile Run
15 Wall Balls
100m Farmer's Walk w/ 140#

Time: 11:35

Later:
3 mile hike with groceries!!!

12/8

Morning @ UF:

WU:

2x Samson Stretch
10x Rollover
7x Burpee
2x 250m Row (~1:42 pace)

WOD:

AMRAP in 20 min of:
15 Pullups
15 Ring Pushups
15 Back Extensions
15 GHD Situps

Rounds 7 (+15+6)
*21 BE's were subbed as supermans due to GHD unavailable.

12/7

Evening @ Home:

WU:

15 Squat/Push (elevated)/Situp/Pullup

3x 20# (each hand) DB Squat Clean & Jerk

2x 35# DB SC & J

2x 40# DB SC &J

1x 45# DB SC & J

1 Burpee

WOD:

5 Rounds of:

5x 45# DB Squat Clean & Jerk

10x Burpee

Time: 9:00

12/6

CF Rest Day

12/5

Morning @ UF:
WU:

400m Run
20 PVC Push Press
200m Run
20 PVC OHS
10 16# MedBall Cleans

WOD:

100 Squats
2 Muscle Ups
80 Squats
4 MUs
60 Squats
6 MUs
40 Squats
8 MUs
20 Squats
10 MUs

Time: 11:44
*Legs dead. Last 10 MUs took forever.

Post:

Max Pushups in 1 min

Pushups: 43

12/4

Afternoon @ UF:

Warmup:

5 Rounds of:
...1 Snatch w/ PVC
...5 OHS w/ PVC

5 Rounds of:
...1 Snatch w/ 45#
...5 OHS w/ 45#

Then...

Overhead Squat Work

3x 95#
3x 105#
5x 105#

WOD:

Lunge 400m

Lunges: 381

Time: 11:31

*Can barely walk.

12/3

Morning @ UF:
Warmup:

Various stuff for about 20 minutes

WOD:
"Fran"

21-15-9 of:
95# Thrusters
Pullups

Time: 5:57 (1:05 PR)
*All pullups butterfly.

Afternoon @ UF:

WU:

DL 3x 185

DL 3x 225

WOD:

Deadlift 3-3-3-3-3

Loads: 275/295/305F (1 Rep)/295/300

12/1

Evening @ UF:
WOD:

Shoulder Press 1-1-1-1-1-1-1

Loads: 5x35/1x95/145/150F/150F/145F/140/145F/140

11/30

Morning @ UF:

Warmup:

20 Double Unders
10 Pullups
10 Pushups
10 Ab Mat Situps
10 Squats
20 Double Unders

WOD:
"Tabata Something Else"

20 sec on/10 sec off. 8 Rounds of:
Pullups
Pushups
Situps
Squats

Totals:

Pullups: 82
Pushups: 94
Situps: 68
Squats: 144

TSE Score: 388

*A slight problem with the clock, but score within about 10 points of what could have been accomplished. Ready to break 400 next time!

*Butterfly/Kipping Pullups. Some pushups not to ground. Situps feet together w/ Ab Mat.

11/29

Morning @ UF:
Warmup:

Samson Stretch x2

Rollover x10

Jog 200m

25 Squats

Jog 200m

25 Pushups

WOD:

5 Rounds of:
5 Handstand Pushups
10 Burpee Pullups (Chest to Bar)
15 53# KB Swings

Time: 12:25

Then @ UA...

500m Row

5 Games of Racketball

11/28

Very Well Deserved CrossFit Rest Day

11/27

Morning @ UA:

Warmup:

1 Muscle Up

10 Pushups

10 Situps

10 Squats

2 Pullups

WOD:

"Nate"

AMRAP in 20 min of:

2 Muscle Ups

4 HSPU

8 70# DB Swings

Rounds: 11 (+2+4)

*No PR.  Just one of those "check the box" kind of days.

11/26

Afternoon @ Underground Fitness:
Warmup:

Messin' around with equimpent

15 Squats

12 Ab Mat Situps

25 Jumping Jacks

5 Burpees

WOD:
"Mr. Joshua"

5 Rounds of:
400m Run
30 GHD Situps
15 225# Deadlifts (last two rounds were 205#)

Time: 26:16 (PR)

*As devastating as last time.

11/25

Morning @ UF:
Warmup:

Samson Stretch x2
10 Rollovers
2 Rounds of:
3 10# MedBall Clean
3 16# MedBall Clean
3 20# MedBall Clean
19 Box Jumps
3 Bear Complexes w/ PVC

WOD:
"Lynne"

5 Rounds of:
Max Bodyweight Bench Press
Max Pullups

Round 1: 10/21
Round 2: 9/21
Round 3: 5/16
Round 4: 6/16
Round 5: 6/15

Score: 125
*No rest between BP & Pullups

Evening @ UF:
Warmup:

10 Double Unders
10 Knees to Elbows
10 Back Extensions
10 GHD Situps
Burgner Warmup
95# Squat Clean & Split Jerk
145# Squat Clean & Split Jerk

WOD:

Squat Clean & Split Jerk 1-1-1-1-1-1-1

Loads: 155/160/165/170 (PR)/175F/175F/155/165

11/24

CrossFit Rest Day

11/23

Morning in Chicago:
No Warmup

WOD:
Run 5K

This didn't turn out quite as planned. I continued straight when I should have made a left. My 5K turned into a running search for any location from which I could navigate my way back to the house.

Total Distance Run: 11.67K (7.25 miles)

Time: 58:00

11/22

Morning @ Windy City:
Warmup:

3 Rounds of:
Row 200m
3 10# MedBall Cleans
3 14# MedBall Cleans
3 20# MedBall Cleans
3 25# Sandbag Cleans
5 Box Jumps
3 Bear Complexes w/ PVC

WOD:

Max Rounds in 15 minutes of:
3 75# Bear Complexes
5 Knees-to-Elbows
7 Pullups (C2B)
9 Pushups

Rounds: 6 (+3+5+7+5)
*Very fun WOD.

11/21

Morning @ UF:

Warmup:

Variety of damn near everything.

WOD:

"Frianebeth"

21 95# Thrusters

21 Pullups

15 135# Squat Cleans

15 Ring Dips

9 225# Deadlifts

9 Handstand Pushups

Time: 9:14

*Squat Cleans took forever.

Evening @ Windy City CF:
Warmup:

Burpee to Plank Ladder (1-5-1)
17 Pushups
25 Box Jumps
16 Pushups
15 PVC OHS
14 Pushups
8 Knees to Elbows
14 Pushups
40 Lunges
30 Pushups

WOD:

3 Rounds of:
Row 400m
30 Flutter Kicks
20 Pullups (C2B)

Time: 12:35

Post: Stretching