3/18/13
CFR - 1hr - 5:30am
Strength: Thrusters 3 x 5 @ 85#
WOD: "NANCY"
5 rounds for time of:
400m sprint
15 Overhead Squats at 73# (Rx is 95#)
*** completed in 17:41 = PR
Also, the OH Squats were 20# heavier than last time I performed NANCY! = PR
Bike Intervals - 55min - 8:15pm
wu: 10min ladder
main: 8 x 1mile repeats at biggest gear I can hold at 80-85rpms, followed by 90sec of EZ spinning for recovery.
3/19/13
CFR - 1hr - 5:30am
Strength: Bench Press - 3 x 3 @ 165#, 195# (only got up 2 reps), 185# (2 reps)
WOD: 12min AMRAP of:
10 Burpees
15 American KB swings @ 44#
200m row
*** completed 4 rounds + 5 burpees
3/20/13
CFR - 1hr - 5:30am
WOD: 21-15-9 (reps of each of the following):
Wall Balls @ 20#
Chest to Bar Pull-ups (C2B) - used blue ban to toe and kipped each rep
Hang Power Cleans @ 115#
DU's
*** completed in 21:33
3/21/13
CFR - 1hr - 5:30am
Mobility and working on DU's to prepare for the 13.3 Games WOD tomorrow.
3/22/13
CFR - 1hr - 5:30am
The Crossfit Games 13.3 WOD:
12min AMRAP of:
150 Wall Balls @ 20# and 10ft.
90 DU's
30 Muscle ups on the rings
*** completed the 150 WB's in 8:30, then wa able to do 15 DU's.
NOTE: during the warm-up I dropped a 45# barebell about 3ft onto the top of my left foot. This made it really tough to spring off the floor for the DU's but had no effect on my WB's.
3/24/13
Long Run Intervals - 65min - 7:00am
12min wu ladder with stretching
5 x .75mile on 8:00/mile, then .25mile recovery
TOTAL training time: 7 hours
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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