04/23 WOD

Spinerval 9.5 workout (stationary bike)

Improved over first try on this, gearing still scaled a bit.

Warmup: 4 mins on stationary bike (Spinerval warmup)

04/22 WOD

Shoulder Press 5×3 90% , 2-3min rest between sets

Rest 5min

3 Rounds
2 Accents 12ft L-sit Rope Climb, sit start on the ground.
8 Box Jumps 30″, whole foot on the box
50 Step walking lunges

3+ Hours After CFE Strength & Conditioning WOD

Choose ONE of the Following sports:
Swim, Bike Run, C2

All out efforts:

3 Rounds, 2 Min total rest between rounds
30sec on 30 off, 30 sec on 25 off, 30 sec on 20 off, 30 sec on 15 off, 30 sec on 10 off 30 sec on 5 off, 30 sec on Rest!

I actually did these in reverse from above. Did the C2 rower and stayed reasonably consistent.

949m - 935m - 916m

Shoulder press: 95 - 105 - 110 - 115 - 115

3 Round metcon: 14:19

Warmup: 1000m row for rowing WOD. 500 single unders, shoulder mobility stuff, CFWUx1 (mods - OHS@45#, ring dips), shoulder press 10@45#

04/21 WOD

Deadlift 10, 8, 5, 3, 3, 3 , 2 min rest between sets

Rest 5Min

For Time:

40 Double Unders
20 Dumbell Power Clean & Jerks 50lb each
40 Double Unders
10 Dumbell Power Clean & Jerks 50lb each
40 Double Unders
5 Dumbell Power Clean & Jerks 50lb each
40 Double Unders

Deadlifts: 185 - 205 - 225 - 235 - 255 - 275

Scaled the remaining workout in 1/2. Used 95# barbell for C&J's. 8:21

04/20 WOD

Spinerval 9.5 workout (scaled gearing)

Warmup: 500 single unders barefoot, CFWUx2 (mods - OHS@45#, ring dips, strict pullups)

04/18 WOD

Run 5K

Cross country 2 setting on treadmill (program 4). 28:23

Played softball shortly after...

04/17 WOD

Run 5K

Hilly setting on treadmill (program 6). 28:56

Warmup: 0.50 miles run
C/D: 0.40 miles walk

04/15 WOD

On indoor trainer:

10 minute bike warmup
20 minutes tempo on bike
5 minutes cool down

3x15 GHD situps and extensions
3x15 kettlebell swings @ 1 pood
3x15 bench press @ 95#
3x10 pullups

04/14 WOD

Spinerval 7.5 workout (35 mins)

04/13 WOD

On the minute for 15 minutes:

4 clapping pushups
8 kettlebell swings (1.5 pood)
12 squats

Got through each round except I skipped round 10. 14 total rounds.

Warmup: 500 barefoot single unders, shoulder mobility stuff, CFWUx1 (mods - OHS@45#, ring dips)

04/07 WOD

Bike Intervals stationary bike 30 mins

3x5 Back Squats

205 - 215 - 235

Warmup: back squats 5@135#, 5@185#
C/D: 10 strict pullups

04/04 WOD

Run 5K (treadmill)

"Lynne"

Five Rounds Max reps of

Bodyweight bench press (Smith machine)
Pullups (strict)

23:20 on the 5K not too bad. My Lynne wasn't very good though:

1 - 15/12
2 - 13/8
3 - 12/7
4 - 10/6
5 - 8/5

Totals 58/38 = 96. Previous PR was 104. Someday I'll try this with kipping pullups.

Warmup: run 5K

04/02 WOD

In Hawaii, trying to mix in some workouts. Lots of walking but workouts were sporadic.

Stationary bike 30 mins