Strength
Today, we hit a strict press for 5×3. Worked up to:
That last set of 3 at 120 was pretty difficult! My traps are still blown up from Monday.
Metcon
2 rounds for time:
The second round stung quite a bit 😂 Time was 4:43.
Out in the garage at 10am for this one.
For time:
When I initially programmed this one, I thought 18-20 minutes would be the range. I finished in 19:45 so just snuck it in.
One too many margaritas last night meant that I wasn’t feeling great this morning. Charlotte and I still managed to get out in the garage at 9am to work our even with all the chaos of getting two kids ready for a Baptism ceremony.
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
*30 double unders after each set
Time: 11:45
For time:
Time: 19:43
Retest of NCFIT Baseline II today. Last time testing was 10/2/19.
Part 1
On a 12:00 running clock, run 1 Mile. Then in remaining time, Max Meters on Rower or Max Distance on Bike.
*Rest minimum 5:00 before part 2.
Compared to last time, I tempered the run a bit coming in at 5:55 compared to 5:43 last time. However, that allowed me to get more meters – 1465m vs. 1412m. My goal is to get 1500m next time around.
Part 2
12 min AMRAP:
6 Strict Pull-ups
12 Hand Release Push-ups
18 Sit-ups
I hit 6+20 for an 18 rep improvement over last time. Two PRs today!
4 rounds for time:
Time: 18:41
Since we had Quinn, Char and I headed to the gym early so he could run around while we did the workout. He mostly stayed out of the way. Success! After a warm-up, we did this Cindy-esque rep scheme.
20 min AMRAP:
My first few rounds were unbroken on the push-ups and took roughly 1:50. For the last 6-ish sets, I broke the push-ups 7/3. The pull-ups were unbroken the entire time. Ended with 9+12.
Repeat of 5/8/19, which I didn’t log here for some reason – NC Fit Baseline. It came in two parts.
Part 1
On a 12:00 running clock, run 1 Mile. Then in remaining time, Max Meters on Rower or Max Distance on Bike.
*Rest minimum 5:00 before part 2.
I sold my soul on the run trying to beat my 5:50 from last time. I ended up running 5:43 on the mile with a 2:48/2:55 split for each 800m. Then, I hit 1412m on the row for a 1m PR so I PRd both sections!
Part 2
12 min AMRAP:
6 Strict Pull-ups
12 Hand Release Push-ups
18 Sit-ups
The rep scheme for this one was different than last time (4, 8, 12 last time) so I didn’t have much to compare to. My arms were smoked though. I ended up hitting 6+2 Rx.
Joined the Saturday 9am class – 25 people!
30 minute partner AMRAP (you go, I go style):
10 Cal Row
8 Hand Release Push-ups
6 Up Down BJO (24″)
Partnered with Todd and we got a total of 27+9 rounds.
Joined the 5AM class today! Good times knocking out the workout early on.
15 minute AMRAP:
20/15 Cal Bike
15 Hand Release Push-up
2 Rope Climb
Result: 5 rounds Rx
My goals were to keep the bike around 450 watts, stick with sets of 5 on the HR push-ups, and get each rope climb in two pulls. I mostly was able to hit those marks with each round coming in at 3:00 or so. I had a few rope climbs that took 3 pulls because I got lazy.
Jeremey's Crossfit Training 