Happy Spring Break to everyone!
I hope everyone has a chance to relax and recharge their batteries!
The plan for the week is for you to find a way to stay active!
Post your activities to comments! Also, send pictures to blackandgoldcrossfit@gmail.com
I will see you all after Spring Break - bright and early!!
15 comments:
I hope everyone is having a great time and staying active!
This morning I did:
20 x ring dips
16 x back squat (135)
Run approximately 1.5 miles
20 x ring dips
16 x back squat
Run 1.5 miles
20 x ring dips
16 x back squat
Not for time, but maintained fairly high intensity. I took my dog along, so didn't get too crazy with the squats.
Saturday:
5xIOCT (rest the time it takes to walk down the rope ladder to the start)
3:32-3:31-3:23-3:26-3:29
Monday:
Worked out with Reebok Crossfit in NYC
Strength: 3x10 Front Squats on a 2-2-2-1 rhythm at 65 lb
Then: 1-10 Power Cleans and 10-1 HSPUs (1 PC, 10 HSPU, 2 PC, 9 HSPU, etc.)
Failed at 85 lb on 3 PC, so scaled down to 75 lb. Used resistance bands for the HSPU.
today I worked on shoulder presses, one arm kettlebell clean and jerk (at 35 lbs.) x 20 reps, and pull-ups (strict; pull-ups, chin-ups, and mixed grip). worked up to 125 on strict presses.
Did 40,30,20,10 burpees with an approximately 200 meter run in between each set. 12:43.
PR'd on Fran!
9:48 as RX'd
Sunday: 21-15-9 pistols/pushups/abmat situps....6:45
Monday: 5/3/1 Bench and Deadlift with some heavy rows.
Tuesday: 50-40-30-20-10 double unders/abmat situps/pushups...13:56..the pushups made it so much worse.
trying to find something to do this morning before a nice paleo breakfast involving lots of bacon and vegetables.
50x Bench @ 95#
50x Abmat situps
50x Burpee deadlifts w/ 50# each hand
50x Kettle Bell Swings 50# DB
50x Bent over rows 50# (25 reps each hand)
20:49 ouch. gonna be feeling this for a few days at least.
Ran a little over 2 miles along the beach. Would have been faster, but I was running with one of my sister's brides maids that doesn't know her way around here. I think it took almost 20 minutes. Fun run though.
RK - sounds like tough duty!
Erin & Mickey - nice work!
Today I did: work up to 1 RM for Deadlift (325), 3 RM for power cleans (145), 1-1-1 for squat cleans (155), 5 x 3 front squat (155), then 5-5-3 back squat (185)
Keep up the fire everyone!!
Ran with my former track team this morning - lots of fun!
Warm-up: 2 miles
Work: 1-2-3-2-1 of laps around a park (about .4 miles per lap).
2:48, 6:07, 9:31, 6:36, 3:00
Warm-down: 2 miles + 100 lunges
I started out with some work on head stands and unsupported handstands (my son was a big fan).
Then went to my frigid garage gym (temp was 24.7 degrees outside; garage is unheated) and did:
AMRAP 12
7 x ground to overhead (95)
7 x ring dips
7 x strict pull-ups
4 rds + 7 GTO
Hands were a frozen block of ice (barbell and pull-up bar were freezing) and the pull-ups crushed me. Fun times!
Monday: I did power snatch, squat snatch, and overhead squat.
Tuesday: Worked on my strict pullups and knees to elbows.
Wednesday: I did a cardio workout with my dad. Four rounds running up and down bleachers with a sandbag, slam ball 15x, and a lap around the track.
Thursday: I worked out with Colonel Burgess and warmed up with the 40/40 challenge on the TRX. then did 30,20,10 reps with burpee snatch slams with a 30 pound steel bell and wall ball shots. Cashout was max reps with squat slams and 'S' waves with a fire hose.
Hit the surf for about an hour and a half. It was fun.
Ran the Shamrock 5 km with my rocket powered dog Mason. 20:37 on a chilly West Point morning! I slowed Mason down, he would have broken 20:00 if he didn't have to drag me along!
Did alot of WODs with my old box. I also did 13.2 for the Open.
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