11/20

Well Deserved CrossFit Rest Day

11/19

Morning @ UF:
Warmup:

3 Rounds of:
10 PVC OHS
10 GHD Situps
10 Back Extensions
10 Pullups (Only 1 Round)
10 Ring Dips

WOD:
"Nicole"

AMRAP in 20 min. of:
Run 400m
Max Reps of Pullups

Rounds: 7 (PR)
Pullups: 16/18/16/16/13/15/14 = 108 (PR)
*Done at 24 degrees. Hands completely destroyed.

11/18

Morning @ UF:

Warmup:

WOD:

Push Jerk 1-1-1-1-1-1-1

Loads: 105/115/125/135(slop)/135/145/150(slop)/135x2/135/135/135(toes)/45x10
*Suck at Push Jerks. Worked on form w/ heavy loads.

Afternoon @ UF:

Sloshie: 2:56 (PR)

WOD:

Timed (Chest-to-Bar) Pullup Ladder

Minutes Completed: 13

11/17

Afternoon @ UF:

Warmup:

Rotations

15 Situps

12 Pushups

Lunges

Burpee Long Jumps

KB Swings

WOD:

"Helen"

3 Rounds of:

Run 400m

21x 53# KB Swings

12 Pullups

Time: 9:22 (PR)

11/16

Light 3 mile jog and very short sprints.

CrossFit Rest Day

11/15

Evening @ UF:

Warmup

3 Rounds of:

10 Back Extensions

10 Ab Mat Situps

10 Lunges

10 Single Unders

Then...
85# Back Squat

140# Back Squat

WOD:

Back Squat 5-5-5-5-5

Loads: 150/165/175/185/190 (PR)

*Gonna break 200 next time!

Post MetCon:

5 Rounds of:

30 Sec Ball Slam, 20#

30 Sec Double Unders

Round 1: 12/11

Round 2: 10/13

Round 3: 10/13

Round 4: 9/12

Round 5: 10/12

Score: 112

*Very fun 'lil WOD.

11/14

Afternoon @ UF:
Warmup:

20 Pushups
20 35# KB Swings
10 Pullups
10 20# MedBall Cleans

WOD:

5 Rounds of:
15 75# Hang Power Snatch
Run 400m

Time: 19:21

*95# was rx'd.

11/13

Afternoon @ Urban Active:
Warmup:

5 HSPU
25 Jumping Jacks
10 Pushups
10 Situps
10 Pullups
10 Squats
5 HSPU
2 Muscle Ups

WOD:
"Jason"

100 Squats
5 Muscle Ups
75 Squats
10 Muscle Ups
50 Squats
15 Muscle Ups
25 Squats
20 Muscle Ups

Time: 17:26 (7 min PR)
*All MU's to full extension at bottom.

11/12

Evening @ Underground Fitness:
Warmup:

2 Rounds of:
Samson Stretch
25 Jumping Jacks
10 Ring Dips
10 Pullups
10 GHD/Ab Mat Situps
10 Back Extensions
10 PVC OHS

WOD:

"Fight Gone Bad"

Score: 305 (PR)
*8' Wall Balls, some steps on box instead of jumps. A PR, but not proud of myself.

11/11

CrossFit Rest Day

11/10

Afternoon @ UF:
Warmup:
2 Rounds of:

Samson Stretch
10x PVC OHS
10x Ring Dip
10x Pullup
10x Back Extension
10x Ab Mat Situp

WOD:

3 Rounds of:
25 Inverted Burpees
25 Pullups
25 Burpees

Time: 22:40
*Much harder than imagined. 5 Rounds were rx'd, but had to stop at 3 to leave for class

11/9

Afternoon @ Underground Fitness:

Warmup:

25 Jumping Jacks

10 Ring Dips

10 Pullups

10 GHD Situps

10 Hip Extensions

25 Squats

Skill: 500m Row

WOD:

Power Clean 1-1-1-1-1-1-1

Loads: 135/145 (sloppy)/155/155 (sloppy)/135 x3/135 x3/135 x3

*Worked on form the last 3 rounds. PRs in there.

Post: 

Find Max Box Jump

Max Height: 45.5" (PR)

11/8

CrossFit Rest Day

11/7

Afternoon @ Underground Fitness:

Warmup:

2 Rounds of:

10 Double Unders

10 Ring Dips

10 Ab Mat Situps

10 Pullups

10 Hip Extensions

+25 Squats

WOD:

4 Rounds of:

Run 400m

50 Squats

Time: 11:27 (PR)

11/6

Afternoon @ Urban Active:
Warmup

15 Squats
15 Pushups
15 Situps
5 Pullups
10 Arm Rotations
15 Lunges
10 Burpees
10 45# Bench Presses

WOD:
"Lynne"

5 Rounds for Max Reps of:
Bodyweight (170#) Bench Press
Pullups

Round 1: 9/21
Round 2: 7/20
Round 3: 9/17
Round 4: 7/18
Round 5: 6/19

Score: 133 (PR by 43 Reps)

*All sets done with 3 minutes rest.

11/5

Afternoon @ Underground Fitness

Warmup: 

10 Ring Dips

10 Squats

10 AbMat Situps

10 Pullups

10 Burpees

WOD:

As many rounds as possible in 20 minutes of:

10x Pullups

10x 65# Thrusters

Rounds: 11 (+4 Pullups)

11/4

Evening @ Underground Fitness:

Warmup:

Setting up pullup bars

Moving mats into gym

Lots of Swinging, Dips, & Pullups

15 Squats

2 Handstand Pushups

WOD:

"Helen"

3 Rounds of:

400m Run

21x 53# KB Swings

12x Pullups

Time: 9:58 (PR)

*My favorite Girl WOD and now under 10 min!

Post: 20 AbMat Situps

11/3

Rich:
CrossFit Rest Day

11/2

Rich:
More work all day at CFLV Level 1 Cert.

Pre-lunch WOD:
15 Rounds of:

7x 20# Medicine Ball Cleans
7x Pushups

Time: 9:27

11/1

Rich:
At CF Las Vegas Level 1 Cert (2K' above sea level):
Lots of work all day.

WOD1: 

Bottom to Bottom Tabata Squats

Lowest Score: 17 Squats

WOD2:
"Fight Gone Bad"

Row @ Damper 5: 20/14/14
20# Wall Ball: 24/14/15
75# SDHP: 23/16/19
24" Box Jump: 16/15/16
75# Push Press: 20/17/20

Score: 263

*Ouch.