W1 Row, W2 "Fran" (Thrusters & Pullups), Bear Complex & W3 Back

04/09/14

Workout 1
Row 1000m x 4 (2:00/500m pace)

Workout 2
"Fran" 21-15-9 reps of:
Thrusters (95)
Pullups
(5:29)
---
Bear Complex (185) x 10

Workout 2 - Back
TRX Rows 4 x 10
Cable Rows (140) 15, (180) 15, (200) 10, (240) 10
Lat Pulldowns 3 x 10
TBar Rows 3 x 10
Straight Arm Pulldowns 3 x 10

W1 Pullups, Double Unders & W2 Thrusters, Burpees

03/31/14

6 rounds of:
Pullups x 10
Double Unders x 20

21-18-15-12-9-6-3 reps of:
Thrusters
Bar Facing Burpees
19:25

Situps, Squats, Pistols, Thrusters, Deadlift

12/02/13

7 rounds of:
Situps x 10
Squats x 10
Pistol Squats x 5R/5L

7 rounds of:
Thrusters (95) x 5
Dead Lift (225) x 10

Vacation is over. I managed to eat fairly clean and did a fair amount of running on the trip.

Turkey Takedown (Day 1) W1: Run, W2: Bear, DU's, Thrusters, W3: Row, OHS, KB Swing

11/16/17

CrossFit Visone's Turkey Takedown! So much fun! Good programming, very challenging! Brandon Pastorek did a great job! I am looking forward to day two. I did as well as I expected for my first competition, not sure where I stand at this point, but I know what my weaknesses are.

Workout 1
Run 1.5 miles (w/25# bumper plate)
Run 1.5 miles
(24:14)

Workout 2
Bear Complex 1 Rep Max (215#)
AMRAP 1 minute:
Double Unders x 20
Thrusters (95#)
AMRAP 2 minutes:
Double Unders x 20
Thrusters (95#)
AMRAP 3 minutes:
Double Unders x 20
Thrusters (95#)
(37 thrusters)

Workout 2
Row 1000m
Overhead Squat (45#) x 50
Kettle Bell Swing (53#) x 100
Overhead Squat (95#) x 50

W1: Butterfly Kip, W2: Thrusters, Double Unders & W3: "Walsh" Burpee/Pullups, Squat, Overhead Run

11/11/13

Workout 1 (7:30am)
Butterfly Kip Pullups x 100

Workout 2 (12:00pm)
Thrusters (70) x 30
Double Unders x 25
Thrusters (70) x 20
Double Unders x 50
Thrusters (70) x 10
Double Unders x 75
(12:00)

Workout 3 (5:45pm)
"Walsh" www.crossfit.com hero wod
4 rounds of:
Burpee Pullups x 22
Squats (no rack) (185#) x 22
Overhead Run (45# plate) x 200m
AMRAP 30 minutes = 156 reps
(38:13)

I did a drop in workout at www.crossfitvisone.com. They put a 30 minute cap, or AMRAP, I could only complete 3 rounds plus Burpee/Pullups x 22 in 30 minutes. I took a good break and then finished the remainder (Squats x 22 and 200m overhead walk) in 38:13. I did the burpee pullups unbroken with a couple breaths between reps. The squats I tried to break up something like 12-6-4.  Which sucks because I ended up dead lifting, cleaning, and pressing 185# x 12. I used the overhead walk for cardio recovery. I had no problem keeping the weight overhead for 200m unbroken, but it smoked my shoulders, so I still had to take some decent breaks. I am inefficient and slow as shit–is what I am really trying to say. My traps are smoked!

W1: Run, Arms & W2: Pushups, Bench, Thruster, Slam, Pullups, Dips

09/19/13

Workout 1
Run 1 mile, incline 4
Superset 1:
Cable Curls 4 x 15
Rope Press 4 x 20
--
Superset 2:
Incline DB Curls (40) 3 x 10
DB Overhead Press (75-95#) 3 x 12
--
21 Curls (55), sets x 3
Superset 3:
Single Cable Curls (22.5) 3 x 12
Overhead Rope Extension (57.5) 3 x 12
Superset 4:
Chin Ups 3 x 10
Ring Dips 3 x 10

Workout 2:
Bar Pushups 3 x 20
Bench Press (135) x 20, (225) 10, (275) 2, (295) 2, (315) 2, (325) 2, (330) 2
--
21-15-9 reps of:
Thrusters (65)
Slam Ball (20)
Pullups
Ring Dips
(12:30)

Row, Snatch, "Fran", Squats, Pistols, Situps, GHD Situps, Hip Extensions, Row

09/16/13

Row 1600m (6:03)
Snatch (95) x 10 (135) x 10 (165) x 10
21-15-9 of:
Thrusters (95)
Pullups
(7:41)
Pistol Squats x 50
Squats x 100
Situps x 50
GHD Situps x 50
Hip Extensions x 50
Row 1600 m

W1: "Fran" & W2: Legs

01/11/12

Workout 1: Fran
21-15-9 reps of each:
Thrusters (95)
Pullups
(5:58) Beat my last time by 1:32 and my best time by 26 seconds.

Workout 2: Legs
Rear Squats (45) 20, (135) 10, (225) 10, (275) 10, (315) 7
Deadlift (135) 10, (225) 10, (275) 10, (315) 7
Leg Press (370) 25, (460) 25, (550) 20, (640) 15, (730) 12
Lunges (80) 20, 20, 20
LF Calf Raise (210) 15, 15, 15, 15

CF WOD "Fran" & CF Level 1 Course

10/27/12

"Fran" is a benchmark workout that goes like this:

Complete the following two exercises, reps of 21, 15, 9 for time:
Thrusters (95)
Pullups
6:24

My time isn't great, but ok for 3 hours of sleep and some serious hip and lower back issues since Wednesday. Starting to loosen up, but still can't do full hip flexion while knees are extended.

The Level 1 course was awesome today! CrossFit is the shit!
www.crossfit.com