15.4/Indian Run/KB Swing

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Trevor and I did 15.4 yesterday with some disappointing results.  We both felt as thought this workout played to our strengths, but the new standard combined with an already sore neck from wrestling with my son who just finished 4th in the State of TN did not help my score on 15.4.  I know...excuses, excuses.  I shouldnt make excuses, just do well on it.  I dont really feel like I am making excuses as much as just realizing that I didnt do very well with a score of 56 and even with a healthy neck, I probably wouldnt have done a whole lot better. 

CrossFit has done a very good job of separating the truly elite from the top 20% and also offered a scaled division for the rest of the regular folks out there.

I sit in 86th place in Masters 45-49.  I had hoped for slightly better, but there is still one workout left and maybe it will play to my strengths.

This morning I steered away from the individual workouts and moved back towards something I really like at our garage...Team workouts or those type of workouts that build team spirit.

As a group:

Indian Run 1 mile

21-15-9

KB Swing

Air Squat

Indian Run 1 mile

21-15-9

Pullup

Pushup

This is a great way to run as it pushes everyone while allowing for all levels to run together.  I love intervals and I love team workouts.  This was both.

 

We had two guys show up today who havent been here in a while.  Welcome back Ben and Matt.

Team Row/Burpee

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Fun one today!

Partner Workout

Partner A.    Row 250 m

Partner B.    10 Burpees

Amrap 20 minutes

Bonus... From minute 15-20, each extra burpee on top of the Rx 10 counts for 10 meters.

I did this with my good buddy Alan Lebovitz and we won!  See us holding the World Championship Row/Burpee belt above.

We managed 5290 m in 20 minutes which included 33 extra burpees.

Have a great weekend

Catch up

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I have been very busy this week. Here is a recap

Sunday 

15.3

Monday

repeat of 15.3

 

image.jpg

Tuesday

5 single arm swings

5 single arm snatches

5 single arm clean and press

5 front squat

1 Turkish Getup

switch arms without putting kb down  

run 400

repeat complex  

run 200

repeat complex

for time

i used the new 61 lb Werewolf Bell from Onnit that we just got for 2 rounds and then dropped to the 54 lb Orangutan for final round

very tough. 

 

Wednesday  

5 mile hill run

 

thursday

push press 5-5-3-1-1-1

 

5 push press @135lb

10 wall ball

15 boxjump/step ups

run 200 with 45 lb plate

x3 rounds

 

 

 

The Chief

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RRL Warmup then

The Chief

5x 3:00 AMRAP:

3 Power Cleans, 135 lbs

6 Push-ups

9 Air Squats

Resting 1 min in between each AMRAP.

This is a great workout.  It is challenging to match your first round score through all 5 rounds.  I did 6 full rounds on the first one and 5 full rounds on all the rest.  I was able to squeeze in 1 power clean on the final round.

Give this one a try...good one

Back in the garage

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This morning was the first day since Thursday that I have been back in the garage.  As I reported yesterday, a serious bout of the flu had me completely out of commission until Wednesday afternoon and I continued to rally yesterday.

It felt so good to get moving again and to laugh with my friends.

Today:

Push Press

5-3-3-1-1-1

 

Magic 50

5 single arm dumbbell swings/each arm

5 single arm dumbbell snatches/each arm

10 burpees

x 5 rounds

 

I usually do this workout with a 50 pound dumbbell but considering that I have basically not moved in a week, I thought it might be wise to try today with a 25.  It felt like what Rich Froning probably feels like when doing 95 lb thrusters or 75 pound snatches.  Man...that must be awesome.

The 25 lb dumbbell was perfect for me this morning.  Just got my body moving and moved through the workout getting everything working again.

I will do the 15.1 workout on Sunday or Monday as I continue to rally from this down time.

Single Digit Club: Back Squat/Jeremy

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Temperature was 8 degrees this morning when Kim, Steen, Alan, Card, Mike and Matt came through the open door of the garage this morning.  We needed to keep moving so we blew through the workout as water spilled on the floor of the garage quickly turned to ice even indoors.

By the end, I was warm and moving pretty well, however, my toes were starting to get cold.  I only wore an Under Armour Cold gear compression shirt, sweatshirt, hat, and light tights.  I was dressed pretty well as long as I was moving.

More people entered the single digit club today...good work.

RRL Warm up

1. Back Squat 5-5-3-3-1-1-1

2. Jeremy

21-15-9

Overhead Squat @ 95 lbs

burpee

 

Row 10k

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Danger, Danger, Danger...Roads in terrible condition.  All schools closed.  Persons should remain indoors and off the roads due to icy and slick road conditions.

That was the alert I heard last night.  However, this morning...no snow, no ice, no slick conditions.

We had 7 people show up despite the horrendous road conditions and we decided on a long effort today. 

1. Row 10K or 45 minutes

Great times with a great group