5/2/17

Warm Up
2 x 10 Reps Of:
Samson Stretch
Overhead Squat
Sit-up
Back Extension
Pull-up
Dip

1 Rope Climb

Met Con
For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 Pull-ups
50 Sit-ups

Jeremey – 18:13 Rx
Charlotte – 27:10 Rx

Extra Work
One mile run

7/7/16

Warm-up

200m Run
20 Banded Good Mornings
15 Band Sidesteps (L&R)
14 KB Swings
13 Push-ups
12 Press w/ Bar
11 Tricep Ext w/ Bar

Mobility

2 minutes contract/relax hamstring stretch each side

Strength

5×3 Deadlift at 85% of 1RM

1×3@135#
1×3@225#
1×2@275#
5×3@315#

Felt really good on deads today. 315 felt light. For the 5×3, I reset after each rep so there wasn’t any bouncing involved. It was straight pulling from the ground.

WOD

21-15-9

Shoulder Press (75#)
Overhead Squat (75#)

Time: 9:31

This one smoked me! I’m definitely weak in the shoulders. I broke the first set of 21 presses and OH squats up 7-7-7. The second set of presses started catching up with me. Really should’ve been faster here. Need to work on overhead strength for certain!

6/10/16

Worked out at CrossFit Durham today while at the Chat Leads meet up. Really great gym. Hit the 6:00am class with Simon.

Warm-up

200m run
Snatch warm-up

WOD

Segment 1:
For time:
600/400/200m Run
18-15-12 Power Snatch (95/65)

Time: 11:12

Broke all of the snatches up into two pieces. 

Segment 2:
18-15-12:
Toes to Bar
Overhead Squat (75)

Time: Clock messed up

Overhead squats were pretty tricky. Scaled to 75#. Did the first two rounds in two sets a piece. Last set unbroken. 

Segment 3:
Reverse Tabata Handstand Pushups
10 seconds on
20 seconds off
4 minutes, 8 rounds total

Result: 2, 2, 2, 2, 1, 1, 1, 0

Fried towards the end!