2/18/13
Crossfit Reclamation - 1hr - 5:30am
WOD: 12min AMRAP of:
150 20# Wall Balls
90 Double Unders
30 Muscle-ups
*** completed the 150 WB's in 8:05, then did 4 DU's.
2/19/13
Crossfit Reclamation - 1hr - 5:30am
WOD: 5 rounds of:
Bench Press @ 180# = reps: 3-3-4-3-4
Pull-ups (blue ban to toe assist) = reps: 11-8-6-7-9
2/20/13
Mobility only @ CFR - 1hr - 5:30am
-- I was suppose to do a Bike workout in the evening, but my body was begging for a rest day, so I listened. Looking back, my last full day off was over a week ago.
2/21/13
Crossfit Reclamation - 1hr - 5:30am
WOD: As many reps as possible (AMRAP) in 5min of: "Singles" (jumping rope)
*** I did 505 in 5min with the first 418 unbroken (easily a PR).
Then: 4 rounds of:
3min rotating from 20sec of Russian KB swings (53#), 20sec of Goblet squats (53#), then 20sec on the AirDyne bike.
Each 3min round was followed by a 5min recovery period whereby Mobility was performed.
Bike - Indoor trainer - 50min - 8:15pm
Start at EZ cadence (90rpms), then each min shift to a bigger gear until barely holding 40rpms, then work back to 90rpms, etc.
2/22/13
Crossfit Reclamation - 1hr - 5:30am
WOD: 9min AMRAP of:
12 Dead lifts @ 185#
24 Pull-up (blue ban to toe)
36 walking lunges
*** completed 1 round plus 12 deadlifts and 7 pull-ups.
2/23/13
Short Interval Run, on treadmill - 32min - 6:00am
wu: 8min ladder, then stretch
main: 6 x 400m on 7:30/mile with 90sec rests
Total Training Time = 6hrs 22min
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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