1/28/13
Crossfit Reclamation - 1hr - 5:30am
Strength = Clean Complex. EMOM for 10min, 1 Power Clean, 1 Hang Clean, 1 Push Press @ 115#
WOD = 10min cap, try for 7 rounds of 10 push-ups and 10 V-ups.
*** completed 6 rounds and 9 push-ups
1/29/13
Crossfit Reclamation - 1hr - 5:30am
Strength = Deadlifts: (Previous 1 rep Max = 255#)
5 reps at 40% of 1 rep Max = 115#
5 reps at 50% = 135#
3 reps at 60% = 155#
5 reps at 75% = 185#
3 reps at 85% = 205#
2 reps at 95% = 235#
WOD: 21-15-9 with a 15min cap of:
calorie row
burpees
thrusters @75#
ring push-ups
box jumps
*** made it through 8 thrusters in round of 15
1/30/13
Crossfit Reclamation - 1hr - 5:30am
WOD: 10 rounds for time:
2 Back Squats @ 165#
4 HSPU's (hand stand push-ups) - I did pike position on a 2ft box
6 KB swings @ 53#
*** completed in 12:55
Short Interval Bike Trainer Workout - 46min
wu = 10min ladder
main = 3 sets of 8min at 60rpms (biggest gear I can hold comfortably), 4min EZ recovery at 80rpms
1/31/13
Crossfit Reclamation - 1hr - 5:30am
WOD: for time:
500m row
40 air squats
30 sit-ups
20 push-ups
10 pull-ups (3 strict, 7 with blue band to toe)
*** completed in 6:48
25min of mobility was completed post WOD
2/1/13
Crossfit Reclamation - 1hr - 5:30am
MOBILITY only. During yesterday's session I was working on my handstands against a wall. While trying to readjust the position of my hands, my neck wrenched a bit and I have had a tightness between my right scapula and spine. This was a little worse when I awoke this morning, so I elected to spend the hour doing nothing but stretching (lacrosse balls, foam rollers, etc). I think it was a great decision. Next week I will start tri-specific training 3-4x/wk, on top of 4 CFR WOD's per week, and will begin dedicating 2 sessions per week on flexibility/mobility/stretching.
No workouts/training on weekend. I was acting health officer at a scouting overnight event on Saturday. Sunday I spent preparing food for the week and watching the Superbowl.
About Me
- roosta
- 43yo father of two. Type A, loves to plan, make "todo" lists, and stack things. My heart is on my sleeve. Both sleeves actually. I'm an open book. I favor symmetry. I can't be late for anything. I hate talking politics and religion. I watched the movie “Jaws” when I was much too young (and yes, it still haunts me). I could leap tall buildings in a single bound had I only done more squats and plyometrics as a teen.(Crossfit has me believing that I will one day). For 21 years I hid my mini-battles with OCD, the weirdest obsession revolving around the number “8”, all of which abruptly ended the night of October 27th, 2004. I've never tried an illegal drug, or cigarettes for that matter. People laugh at this, then call me a liar, but it's true. I say "Happy Holidays", not "Merry Christmas". It's the PCness in me I suppose. I leave out the word "God" when I say the Pledge of Allegiance and have so since the 10th grade. I think it has something to do with Separation of Church and State. I prefer sleeping with a night-light. So what? I have one addiction. No wait, two. Actually, three. Ice cream, Crossfit, and triathlon. Yeah, I know, these don't really work together too well.
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