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View albumEXTERRRRMINAAAATE!
August 21
August 20
- Crossfit
- 04m 38s
...
CrossFit Rebels Comp WOD 1
SCALED!! Even at a scaled level this workout KILLED me.
Rx...
3 rounds for time:
10 DL (255)
25 BJ (30")
MY workout...
3 rounds for time:
10 DL (205)
25 BJ (25")
HOLY CRAP this was insane even at a scaled weight. There was no way my back was gonna deal with 255# DLs on this morning. I probably should have done the Rx height on the box jumps though, cuz they're not that bad.
- Calories out: 2667 From lifestyle:2634, From activities:33
- Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 4
August 19
- 01m 52s
- 0.31 miles
- 06m 02s /Mi
10 x 50m sprints.
- 02m 33s
- 0.33 miles
- 07m 45s /Mi
Warmup run.
- Crossfit
- 1h 42m
HOLY CRAP!! CrossBoot was freakin' killer today. I was totally spent.
WU:
Run
Stretch
Skill:
Double unders drill
5-10-15-20-25-20-15-10-5 DU's
If you mess up on any run, start back at 5 again.
I did...
5 (fail)
5-10-15 (fail)
5-10-15-20 (fail)
5-10-15-20-25-20-15-10-5 SUCCESS!!!
Intervals:
Partner sets
300 reps total of exercises in parentheses...non paren'd ones are done until 100 of others are completed.
(dips)/squats
(pushups)/hops
(situps)/plank
Relay:
Team competition
2 x bear crawl, hop, walking lunge, sprint
WOD:
3 10.5 min AMRAPs
I.
10 BB curl
10 pushpress
10 dips
10 plyo pushups
II.
10 box jumps
10 alt step up w/hop
10 jumpsquats
10 goblet squats
III.
10 mason twists
10 table situps
10 plank shoulder touch
10 crunches
HOLY CRAP. OUCH.
- Calories out: 3447 From lifestyle:2551, From activities:896
- Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 5
August 18
- Crossfit
- 09m 09s
...
"D-Stunner"
21-15-9 reps, for time, of:
GHD situps
Bench press (95#)
KB Swing (40#)
Toes to bar
9:09
Short but not easy!
- Calories out: 2704 From lifestyle:2630, From activities:73
- Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 4
August 17
- 27m 46s
- 4.00 miles
- 06m 57s /Mi
WOW!! What a great run today!! Cooler, cloudy, and a bit breezy. Same course as Wednesday but just a little better conditions. Wednesday's run was VERY hot. Effectively, the temp must have been 10 degrees cooler. Much easier to breathe.
- Calories out: 3030 From lifestyle:2607, From activities:423
- Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8.5 Overall Workout: 5
August 16
- Chiropractic
- 20m
Chiropractic and massage to ease my lower back pain. My right hip was "not even in the same zip code" as my left...according to Doc Phillips.
- Massage
- 1h 20m
Chiropractic and massage to ease my lower back pain. My right hip was "not even in the same zip code" as my left...according to Doc Phillips.
- Calories out: 2760 From lifestyle:2556, From activities:204
- Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8
August 15
- 29m 22s
- 4.00 miles
- 07m 20s /Mi
Run around Lake Hollingsworth in Lakeland. Pretty, challenging, and HOT. 92 degrees and no wind. OUCH.
- 03m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- BACK - Pullups - Wide Grip, Pronated5101000
10 pullups every hour after the double unders.
- Jump Rope
- 07m
Cumulative time of all my double unders today.
More double unders today! This time, 25 (minimum) per hour along with 10 pullups.
1005 (25), 1144 (36...string of 33 here), 1228 (51...all at once), 1309 (0...ran 4 miles this hour), 1438 (30...string of 24), 1552 (29...starting to get tired...only 23 in a row). This was the last one though, I was spent after this. I've worked for the past 10 days in a row, I'm exhausted from working so much. I'm surprised I had the energy to run today.
Getting MUCH better at the double unders though...very impressed with myself! :)
- Calories out: 3099 From lifestyle:2606, From activities:494
- Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 4
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This one is extremely deceptive. It doesn't look like much, but holy hell, after the first round, you're just completely gassed. Trying to get a second round was almost impossible. Actually it WAS impossible.
18 minute AMRAP of:
1. 21-15-9 reps of 95# thrusters and burpees
2. 30' overhead walking lunge (45#)
3. 12 KB swings (44#)
4. 30' overhead walking lunges (45#)
5. 24 UNBROKEN double unders
I got thru the first round in 13:21. The DU's took me a few times to get thru 24 without messing up so I wound up doing about 45. After that, I was so tired that I barely got thru the next set of 21 thrusters. I only got to 8 burpees when the bell rang. I REALLY struggled thru this one, must do it again.