Category Archives: CrossFit

02192018 – CrossFit

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First time back in over a week due to an overnight field trip and schedule conflicts last week.

We did a 3 position clean workout for strength today. Starting in a high hang, then hang, into a full clean. The goal was to get your heaviest weight for the whole complex in 6 attempts in 12 minutes. I was able to get up to 120lbs.

The MetCon was 4 rounds for time of

10 calorie row

15 thrusters 45#

1 length sled push with 25#

I was able to complete this workout Rx (as written) in 11:25.

It felt good to do an Rx workout.

02072018 – Endurance

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After a rough day at work it was nice to be able to make it back to a PM Endurance class tonight. It sure was a doozy!

After a warm-up we had a 30 minute partner MetCon.

Partner 1 started on the rower and rowed for 200m while Partner 2 did an AMRAP of 1 Jerbear complex, 20 ball slams and 20 Russian Swings. Then we switched places. After Partner 2 completed the row, Partner 1 got back on and rowed 300m. This continued increasing 100m each time until 30 minutes was up.

I started on the rower and finished on the rower in the middle of the 800m row. The swings with a 53# kettlebell hurt after awhile. I never made it past the 2nd Jerbear complex.

Never heard of the Jerbear complex? It’s named after one of our coaches and is:

2 pushups

2 V-ups

Half burpee (or everything but the jump)

Lunge R

Lunge L

2 jump squats

Like I said, good times!

02062018 – CrossFit

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3×6 back squat at 135

12 min AMRAP

12 dumbbell burpees 25#

12 one arm push press

12 weighted step ups 20″ box

I completed 3 rounds and 5 reps.

I was pretty sore from skiing and biking over the weekend. It was also hard to just hold the dumbbells for that long!

02022018 – CrossFit

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Today was another CrossFit Open workout… 17.4 standards and analysis. This was also 16.4 for those keeping track. Only 5% completed a full round!

I did the scaled version of the 13 minute AMRAP.

55 Deadlift 135#

55 Wallball 14#

55 Cal Row

55 Pushups

I got off the rower with just less than a minute left and was able to bang out 10 Pushups on a box. I should have just done 1 or 2 from the floor to maintain a scaled as written workout. Oh well.

That was a hard chipper!

01312018 – CrossFit

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This morning we did a wave set of Front Squats! I still needed to use the strap to support my wrist. The sets were

5 x 70%

2 x 80%

5 x 70%

2 x 90%

5 x 70%

1 x 95-105%

My last rep was 170# which was a 5# PR. So that was pretty sweet!

The MetCon was a 15 minute AMRAP of:

(My scaled)

60 single unders

15 hanging knee raises

10 shoulder to overhead 65#

I completed 7 rounds and 75 reps.

Afterward I was pretty sore!

In the evening we went downtown for some Super Bowl Live fun, catching some ski sprints by the Loopet Foundation. And was pretty cool!