Tuesday April 30, 2013

AM
6-8 sets @95%:
4 stone to shoulder 70#
3 burpees
20sec sled sprint 75#
5min rest

6 sets.  No time for 8.

6 sets.  Felt tired and out of it today.

PM
45min AD Z1

377 Calories

DSC_0073

Advertisements

Monday 4/29/13

AM
A. Back Squat @3011 4-6×4, 3min rest 155/6 160/6 165/6 175/4
B1. Squat Clean 2-2-2-2, 90sec rest 125-135-148-145
B2. Rope Climb 15′ with jump 2×4, 90sec rest
C. Barbell Close Grip High Pull @3010 8RM, rest as needed 50lbs
D1. DB External Rotation L @3010 6-8×4, 30sec rest 10 db’s for sets of 6 and 8
D2. DB External Rotation R @3010 6-8×4, 30sec rest
D3. DB Powell Raise L @3010 6-8×4, 30sec rest 12lb db’s for sets of 8
D4. DB Powell Raise R @3010 6-8×4, 30sec rest

PM
Row 90sec @90%
Rest 90sec
x4
5min rest
x2

Did both sets together due to time constraints.

time:  12:29/ 2984 calories

The First Four Spring Challenge

The First Four Spring Challenge

Wednesday 4/24/13

4min amrap @90%
20 double unders
6 GHD sit-ups
8 kb swings 1pd

3+20
3min rest
4min amrap @90%
7 pullups
4 hspu
200m row

2 + 11 + 100m
3min rest
4min amrap @90%
5 squat cleans 75#
200m run

3
3min rest
4min amrap @90%
7 HR pushups
4 pistols/leg

5 + 2
3min rest
4min amrap @90%
20 double unders
6 GHD sit-ups
8 kb swings 1pd

4

This looks easy so it’ll probably be hard as shit.
As I suspected this was harder than it looked. The squat clean/200m run was the hardest. My legs felt very fatigued throughout the whole MAP session.

CFNF Girls

Tuesday 4/23/13

AM
A. Wtd Russian Step-ups @10X0 12/legx4, 60sec rest btw legs 15lbs-20lbs-20lbs-20lbs/each hand
B. 1 muscle-up + 3 ring dips EMOM for 10min good no misses
+
6-8 sets @95%:
6 odd object ground to shoulder (plate, heavy med ball) 70lb stone
30sec sled sprint 75# this sucked bad
4:30 rest

PM
Row 60sec @90%
Rest 60sec
x5
4min rest
x2
Set 1: 1295m
Set 2: 1340m

Didn’t sleep well last night.  After an hour of tossing and turning I took a melatonin.  That always make my heart rate high.  I felt it in the sprints today.

Monday 4/22/13

AM
A. Back Squat @3011 6-8×4, 3min rest 135×8, 145×8, 150×8, 155×8
B1. Squat Clean 3 TnG x5, 60sec rest 125-125-130-135-138
B2. Rope Climb 15′ from stand still x5, 60sec rest
C1. DB External Rotation L @3010 8-10×4, 30sec rest 10db for 8’s and sometimes 6’s –
C2. DB External Rotation R @3010 8-10×4, 30sec rest
C3. DB Powell Raise L @3010 8-10×4, 30sec rest – 10dbs for 8’s and 9’s and 10’s
C4. DB Powell Raise R @3010 8-10×4, 30sec rest

PM
40min AD Z1

Brad and I had a great time in Chattanooga with our friends, Garrett and Christy Butch.  On Friday we drove an hour and 40 min west to Lynchburg, TN to tour the Jack Daniels Tennessee Whiskey Distillery.  It was a great trip and I have a respect for Jack Daniels that I didn’t have before.  The whole distillery is sustainable from the wood they use to the grain to the spring water.  The food was amazing every where we went.  We especially liked Ms. Mary Bobo’s Boarding House and the Blue Plate restaurant.

photo-15

Thursday 4/18/13

10min amrap @90%
6 ball slams heavy
8 pushups
15 cal AD
6min rest
10min amrap @90%
8 ghd sit-ups
7 ring dips
6 DB thrusters 25#/h
200m run

Part 1: 5 + 1
Part 2: 4 + 5
I’m glad dips and ghd’s were in part two. Oh and thrusters too. I’d like to see a rope climb maybe soon. 🙂

Wendi Crotts and me demo the junk yard dog warm up at CrossFit 601 in Jackson, MS

Wendi Crotts and me demo the junk yard dog warm up at CrossFit 601 in Jackson, MS