GONE TOO LONG!!!
WOW I have been M.I.A. for TOO LONG! Lets get a "mini" update of my work outs for the missed days.
THURSDAY NOVEMBER 7th
I was able to work out with Jen Hallquist at 8am
We worked on
Deadlifts
Strict Press
BB Good Mornings
GHD sit ups
Rowing
WOD consisted of
Rowing for 24 cal
8 C2B
16 KB swings
I think my time was 12:49
FRIDAY NOVEMBER 8th
Bar Muscle-ups: 5x2 Emom
Sandbag Power Clean: 5x5 emom
Thrusters: 5x5 every 30 seconds for 3 min 95lbs
MetC: Metcon
1x800m Run
-2 minute rest
2x400m Run
-1.5 minute rest
4x200m Run
1 minute Rest
SATURDAY NOVEMBER 9TH
REST DAY
SUNDAY NOVEMBER 10TH
WICKED WEST COMPETITION
This was fun to compete with my favorite people and be with the Urban WarFit Crew all day but I kind of felt like it was a waste of time and not sure if I will ever do a competition hosted by Firebird CrossFit ever again. They had such horrible programming and I spent the day away from my family and missed church and had so much homework and they didn't even give out a cash prize that they promised. DUMB!
Movements I did this day:
70 thrusters at 45lbs (barbell)
30 Deadlifts at 135lbs then run with 65lb sand bag for 100 meters
A 1.8 mile run, some of it with a sand bag and some of it with a tire
Jumped over a 7ft wall twice
aannndddd that is pretty much it.
About the equivelant to my warm up, hahaha!
MONDAY NOVEMBER 11TH
Started NEW diet!!!
Running a mile in the morning: Time 9:36
I met up with Tennil Reed (My favorite girl and friend) and Jen Hallquist over at Coach Rob Pyfers Home gym.
Our practice consisted of:
1/2 mile warm up run
Warm up: stretching, box jumps, kettle bell swings, wall balls and clean and jerks
WOD
1000 meter row
10 clean and jerks (115lbs)
15 over the box jumps
20 KB swings at 44lbs
25 wall balls at 14lbs
20 burpees
MY TIME: 9:36
-Then-
Do you think Rob would really let us go without sprints???
10 sprints (200meters) with a 1 minute break (Break decreases by 5 seconds every sprint) in between
This was so hard!!!
TUESDAY NOVEMBER 12TH
Morning Running 1 mile: Time 9:31
Wall Balls (Tabata):
8 sets of 10 with a 14lb ball
Deadlifts:
1x7@225lbs
1x5@255
1x3@275
1x1@305
1x1@335
1x1@355
1x1@375
PERSONAL RECORD!
Beat my last PR by 45lbs!!!
EOMOM
Metcon (Time)
1 Round Every 90 seconds X 3:
7 Deadlifts 315/205
14 Pistols
21 Double Unders
-Then-
5 Rope Climbs
1 mile Run w/ Sandbag 65lbs
5 Rope Climbs
Finished at 28 min
WEDNESDAY NOVEMBER 13TH
Morning Running: 1 mile 8:44!!!!
I was so happy about this!
Shin Splints are feeling crappy :(
RESTING THE REST OF THE DAY
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