Training Blog (Train Hard, Recover Fast. Repeat)
The intent of this blog is to increase adherence by publicly posting my training
Don't wish it was easier, wish you were better.
Tuesday, January 29, 2013
15min AMRAP Monday
3 HSPU off 25" box
5 DL at 225
7 pullups
9 box jumps at 25"
6 rounds plus 2 pullups
Sunday Gripped
4th place finish in Gripped. See website for details.
Thursday, January 24, 2013
OHS and burpees
21-15-9
Row 500
9-15-21
Of OHS at 95lbs and burpees
21:30 ( I think)
Tuesday, January 22, 2013
Fran Monday
7:25
Prev 8:10 in Nov
Sat wall balls and T2B
50 WB
25 T2B
40
20
30
15
20
15
10
5
Prev 26:30 July 2012
Today 17:56
Wednesday, January 16, 2013
A dirtier thirtier
A Dirtier 30″
30 box jumps 30/24
30 pull-ups
30 kb swings 55/35
30 weighted OH lunges 45/25
30 toes to bar
30 push jerk 95/65
30 hip extensions
30 wall balls 20#/14# to 11′ and 9′ respectively
30 over-the-barbell burpees
30 calories of rowing
28:04
Hip ext: supermans with abmat
Box 25"
Otherwise rx'd
Monday
“Tabata This”
row (for calories)
squats
pull-ups
sit-ups
push-ups
*one minute rest between each set
9,8,8,8,8,8,8,8
14,14,14,14,14,14,14,14
4,4,2,2,2,2,2,2
12,12,12,12,12,12,10,9
12,10,8,8,7,6,6,6
Saturday, January 12, 2013
Sat Hang Cleans and Burpees
3 rounds for time of
15 HPC at 115
15 Burpees
6:38
Wed AMRAP
20 min AMRAP of
10 box jumps at 20"
20 Abmats
30 DU's
6 + 3 box jumps
Monday- nearly Fran
5 rounds for time
10 burpee pullups
10 thrusters at 95lbs
16:00
Sunday, January 6, 2013
Jan 5
50 pullups
10 HSPU's (3 mats)
untimed and some mobility work
Fri Jan 4
8 rounds
5 thrusters at 135
10 toes to bar
15 deadlifts at 135
28:47
T2b need some work
Jan 2
5 rounds
15 deadlifts 155/115
15 deficit push-ups (hands on 45# plates)
15 box jumps 24/20
21:37
Pushups took forever
Tuesday, January 1, 2013
Diane
At 185 and 24" box for HSPU
5:47
ROM day
Sunday
Mobility work
OHS and strict pullups
B-warmup
Ring Holds
Newer Posts
Older Posts
Home
Subscribe to:
Posts (Atom)
Crossfit Home Page
http://www.crossfit.com
Crossfit Vancouver
Crossfit Vancouver
My Blog List
Hybrid Fitness
Back to Training Blog
11 years ago
365 Days of Squatting
DONE
12 years ago
MobilityWod
Episode 193/365: Tactical Athlete Knee Fix / Team Rubicon
13 years ago
Vimeo channel
http://www.vimeo.com/21854198
Youtube channel
http://www.youtube.com/user/ddswitzer1
Pages
Home
80 k in a day
Total Pageviews
Search This Blog
Blog Archive
▼
2013
(88)
►
August
(1)
►
July
(22)
►
June
(9)
►
May
(15)
►
April
(10)
►
March
(7)
►
February
(9)
▼
January
(15)
15min AMRAP Monday
Sunday Gripped
OHS and burpees
Fran Monday
Sat wall balls and T2B
A dirtier thirtier
Monday
Sat Hang Cleans and Burpees
Wed AMRAP
Monday- nearly Fran
Jan 5
Fri Jan 4
Jan 2
Diane
ROM day
►
2012
(94)
►
December
(11)
►
November
(15)
►
October
(11)
►
September
(4)
►
August
(14)
►
July
(18)
►
June
(20)
►
May
(1)
►
2011
(80)
►
June
(3)
►
May
(10)
►
April
(13)
►
March
(16)
►
February
(13)
►
January
(25)
►
2010
(176)
►
December
(23)
►
November
(24)
►
October
(12)
►
September
(8)
►
August
(11)
►
July
(13)
►
June
(11)
►
May
(7)
►
April
(17)
►
March
(16)
►
February
(18)
►
January
(16)
►
2009
(77)
►
December
(7)
►
November
(8)
►
October
(3)
►
September
(6)
►
August
(9)
►
July
(11)
►
June
(26)
►
May
(7)