Crossfit Rainier
Event 1:
1rm deadlift, axle bar, 3 attempts
183lb, 193lb, 203lb
felt really good, little off centre on the last lift, but feel like I could have lifted more
Event 2
2 rounds of
200m run
5 atlas stone loads, 100lb
1 16ft rope climb
10 minute time cap, finished in 7 something
Event 3
7 shoulder to overhead (split jerked it), 93lb (RX 113lb)
21 double unders
6 min time cap, timed out at 17 DU in the first round. Lost my ability to skip.
Event 4
Farmers Carry/Sandbag Medley
20m sprint
100lb farmers carry
20m sprint
100lb sandbag carry
26 or 29 seconds
Showing posts with label sprints. Show all posts
Showing posts with label sprints. Show all posts
Monday, November 8, 2010
Saturday, October 30, 2010
Saturday October 30 2010
Strength
Back squat
3 - 3 - 3
115 125 135f (made 1 rep)
WOD
1-6 lunges
+1-6 situps
+1-6 squats
+1-6 russian twists
with 15ft sprints between sets
13:55
Back squat
3 - 3 - 3
115 125 135f (made 1 rep)
WOD
1-6 lunges
+1-6 situps
+1-6 squats
+1-6 russian twists
with 15ft sprints between sets
13:55
Friday, October 22, 2010
Friday October 22 2010
Strength
Overhead squat
1 - 1 - 1 - 1
85 90 95 100f
WOD
12-9-6
HSPU (45+25+wood plate+abmat)
50m sprint
50m farmers carry
8:17?
Overhead squat
1 - 1 - 1 - 1
85 90 95 100f
WOD
12-9-6
HSPU (45+25+wood plate+abmat)
50m sprint
50m farmers carry
8:17?
Friday, October 1, 2010
Friday October 1 2010
Strength
Max rep bench press @ 60% of 1rm, 52.5lb
37 - 23 -21
WOD
8x100m sprints, with banded resistance
Max rep bench press @ 60% of 1rm, 52.5lb
37 - 23 -21
WOD
8x100m sprints, with banded resistance
Tuesday, August 31, 2010
Monday August 30 2010
Strength
Shoulder press
3 - 3 - 3
60 65pr 67.5f (on rep 3)
WOD
10 rounds
5 pullups (don't remeber what bands)
10 pushups
50m sprint
12:13
Shoulder press
3 - 3 - 3
60 65pr 67.5f (on rep 3)
WOD
10 rounds
5 pullups (don't remeber what bands)
10 pushups
50m sprint
12:13
Thursday, August 26, 2010
Wednesday August 25th 2010
Strength
Banded box squats
6 x 2
75lb, black bands
WOD
5 rounds
10 deadlift, 95lb
10 toes to bar - ROM: knees up
50m sprint
11:43
Banded box squats
6 x 2
75lb, black bands
WOD
5 rounds
10 deadlift, 95lb
10 toes to bar - ROM: knees up
50m sprint
11:43
Tuesday, July 6, 2010
Tuesday 6th July, 5:30pm
WOD:
Sprints
3 x 500m row
1:57.1 @ 5.5 damper (PR by 0.7 sec)
2:03.4 @ 5.5 damper
1:58.4 @ 7 damper
Gymnastics practise
3 x 3 ring dips
some handstand attempts, but couldn't stay up, tired, worn out and breaking down. Miserable about my slow time from yesterday.
Here are some quotes to cheer up today, and I've decided it's Lance Armstrong quote day:
"What ever your 100% looks like, give it."
"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever. That surrender, even the smallest act of giving up, stays with me. So when I feel like quitting, I ask myself, which would I rather live with?"
"Knowledge is power, community is strength and positive attitude is everything"
"I figure the faster I pedal, the faster I can retire."
Ha.
Sprints
3 x 500m row
1:57.1 @ 5.5 damper (PR by 0.7 sec)
2:03.4 @ 5.5 damper
1:58.4 @ 7 damper
Gymnastics practise
3 x 3 ring dips
some handstand attempts, but couldn't stay up, tired, worn out and breaking down. Miserable about my slow time from yesterday.
Here are some quotes to cheer up today, and I've decided it's Lance Armstrong quote day:
"What ever your 100% looks like, give it."
"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever. That surrender, even the smallest act of giving up, stays with me. So when I feel like quitting, I ask myself, which would I rather live with?"
"Knowledge is power, community is strength and positive attitude is everything"
"I figure the faster I pedal, the faster I can retire."
Ha.
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