3/23/09-3/29/09

3/23/09

6:00 AM (crossfit rva WOD)

Hang Power Snatch 3-3-2-2-2-1-1-1-1 (just work on skill at 85 lbs)

5 rounds (untimed):
-10 Knees to Elbows
-10 Bodyweight Deadlift

6:00 PM (crossfit endurance WOD)

C2: 3x( 250m +500m+ 700m)

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

3.25.09

6 am (crossfit rva WOD)

3 Rounds:
-5 Front Squat (125)
-20 Turkish Get-Ups (1 pood)
-30 Push-Ups
-3 Rope Climbs

47:25 (ass-whooper of a WOD, esp the turkish get ups and then grip fail on the rope climbs)


5 pm (crossfit endurance WOD)

C2: RPE of 15 for 20 minutes... Do Not Exceed 15 RPE for the first half of this effort. If you feel good, increase RPE as to how you see fit... Just never go below 15 RPE

3.26.09

6 Rounds:
-15 Dumbbell Power Clean (25 lbs)
-15 Wall Ball Shots
-200M Run

17:30 (pretty beat from yesterday)



3/27/09

Press 5X3 (95 lbs)

then

Every Minute on the Minute for 10 Minutes:
-5 pull-Ups
-10 Push-Ups
-15 Sit-Ups

then

AMRAP 10:
-5 pull-Ups
-10 Push-Ups
-15 Sit-Ups
*score is total rounds completed between the 2.

20 rounds (hoping for 22, but push ups still limiting factor; prob could speed up on squats; overall felt good and not drained after this one



3/29/09

crossfit endurance WOD

Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).