June 24 - CrossFit

Basic exercise day - Deadlift.  Mainly focused on getting in the right position for the lift.

Warm up

• 10 push ups
• fanny wackers
• shoulder stretches

Workout - part 1

3 max rep deadlift

• 1st round - 3 reps of 185lbs
• 2nd round - 3 reps of 235lbs
• 3rd round - 3 reps of 275lbs
• 4th round - 3 reps of 287lbs
• Total lifted: 2,940lbs

Workout - part 2

Tabata push ups

• 8 rounds of 20 seconds of push ups and 10 seconds rest
• Total push ups: 87

Cashout

• Work on double unders

June 22 - CrossFit

Shorter class today - just one workout.

Warm up

• Shoulder stretches
• 10 push ups
• 10 knees to elbows
• 10 front squats
• 10 med ball push press

Workout

• 30 single arm snatches (15 per arm)
• 30 push ups
• 30 squats
• 30 muslce up progressions
• 30 squats
• 30 push ups
• 30 single arm snatches (15 per arm)

Total:

• 60 single arm snatches (30 per arm)
• 60 squats
• 60 push ups
• 30 muscle up progressions
• Time: 11:05

Cash out

• Work together on snatch/overhead squat progression.

June 19 - CrossFit

Running clinic today; mainly getting people to run lighter and on the balls of their feet.

Workout - part 1

• 400 metre run
• 200 metre sprints
• 100 metre sprints

Workout - part 2

7 rounds of

• 5 power snatch (barbell from the floor to overhead - 45lbs)
• 5 overhead squat (hold a barbell overhead and squat - 45lbs)
• 5 ring dips

Total

• 35 power snatch (1,575 lbs moved)
• 35 overhead squat (1,575 lbs moved)
• 35 ring dips
• Time: 8:40

June 18 - CrossFit

Another very tough one.  Half way through the kettle bells and everyone just died.  A lot of sweating, sitting people after this was over.

Workout - part 1

• 800 metre run
• 30 pull ups (all done without a band!!!)
• 30 push ups
• 30 air squats
• 30 kettle bell swings
• 30 knees to elbows
• Time: 12:44

Workout - part 2

12 x 2 reps on the minute of sumo deadlifts (Deadlift 135lbs in a sumo stance)

• 24 reps @ 135lbs = 3,240 lbs moved

June 17 - Cross Fit

Basic exercise class today - focused on the push jerk.  Great class and great training.  I hit a PB on the push jerk with Heather's help.

Warm up

• Shoulder stretches
• 10 push ups
• 10 pull ups
• 10 med ball cleans

Workout

Lost of exercises on the push jerk and breaking the exercise down.

10 minutes to set a 3 rep max

• 95lbs
• 105 lbs
• 115 lbs
• 125 lbs
• 135 lbs
• 145 lbs (new max for 3 rep and 1 rep)
• Total weight moved: 2,160

Good workout, but my shoulders are sore.