Training Day 79

072309

CrossfitDC Class:

AMRAP in 20 minutes

10 KB Swings (32k)

4 Court Sprints

20 BW Squats

2 Bear Crawls

Total rounds: 5

Finisher: Tire flips across court for time: got it in 31 seconds.

Vacations starts now. Not working out for 2 weeks, giving my body time to recover and heal itself.

Training Day 78

072109

CrossfitDC class:

"Damien"
6 minutes Row for distance (1694m)
6 minutes AMRAP 3 Squat Cleans/ 3 burpees (7)
6 minutes AMRAP 5 Pullups/ 10 Pushups (7)

4 minute rest/ transition time between rounds.

Really fun and tough class. I think i would have been able to get one more round on the cleans and burpees!!

2 More days!

Training Day 77

071909

Crossfit DC class

10 ROUNDS (start every two minutes)
2 HANG POWER SNATCH (155#)
5 BOX JUMPS
5 CLAPPING PUSHUPS

Great class.

3 more days until vacation!!!

Training Day 76

071609

CrossfitDC Class:

"Fight Gone Great"

Minute at each station, minute rest after 5th station for 3 rounds

Wall Ball (20#)

Box Jumps

Power Cleans (95#)

DB Push Press (35#)

Double Unders

Total reps: 378

Training Day 75

071409

CrossfitDC Class

Team of 3 (Me, Marc, and Zach)
75 Thrusters (95#)
200 Situps
75 Squat cleans (135#)

100 Burpees
100 Deadlifts (225#)
100 Pullups
250 Squats

Time: 30 and change

Training Day 74

071009

3 Rounds for time:
15 Bear Complex (95#)
15 C2B Pullups
15 Burpees
15 K2E
15 OHS (95#)
800m Run

Time: ?????

Took way too long and i lost track of time after the first round. One of these days i will finish this wod in under 35 minutes. 12 more days to go until vacation.

Training Day 73

070909
CrossfitDC Class:
Warm Up:
Run 10 laps on basketball court
3 rounds:
10 pushups
10 squats
10 burpees

WOD:
50 reps each of:
Tire Flips
Wall Ball
Pullups
KB Swings (24k)
Thrusters (45#)
Situps

Training Day 72

070809

Deadlifts:

5-225#

5-315#

5-330#

3-365#

3-395#

1-405#

1-425#

1-445#

Metcon:

5 rounds for time

500m Row

15 Overhead Squats (95#)

15 C2B Pullups

Time: 29:21

Man did this wod really suck. My legs were really sore from yesterday's wod that i had to muscle through the overhead squats. Looking forward to tomorrows workout.

Training Day 73

070709

CrossfitDC Class:

Warm up: 3 rounds

100 skips

10 Squats

10 Dive Bomber Pushups

10 Scorpions

WOD: For Time

30 Front Squats (95#)

30 Glute Ham Back Extensions

800m Run

20 Front Squats

20 GHBE

800m Run

10 Front Squats

10 Back Extensions

800m Run

Time: 20:09

Wanted to get the wod in under 20 minutes, but the run took it out of me. Need to work on my running!!!!!

On another note, 16 days until my long overdue vacation.

Training Day 72

070509

5 Bear (95#)

20 C2B Pullups

4 Bear

20 C2B Pullpus

3 Bear

20 C2B Pullups

2 Bear

20 C2B Pullups

1 Bear

20 C2B Pullups

First time back to workingout after being sick since 6/26. Felt great to sweat.