Intervals

supposed to do 8x400m but ran 2:00 intervals instead...no track

CFE

Max Effort
Squats 275x2

Annie
Did singles instead of double unders
50-40-30-20-10
Sit-ups

Golf and hockey

Saturday

Bench max 245#

35 sips
35 kb swings
10 dips
20 sups
20 kb swings
6 dips

Run

ran about the distance of Scott's Loop 32:37

Tired

Not sure I'll workout. Tired and sleepy

Last Week again!

ME:
Bench Press-worked up to 225#x2

WOD

9-6-3

115#Thrusters
Dead Hang Pullups

Hockey

Run

Supposed to go 6 miles...ran for 56 minutes with a couple short walks

Friday

DE
Presses-worked up to 115#

WOD

5 pullups
10 2pood kb
20 pushups
AMRAP in 15 minutes
10-12 rounds

Intervals

bike warm up
6x400m at around 1:35-1:40 per

Crossfit

4 rounds for time
135#x4 cleans
10 burpees

thrusters with 95# and situps

Some push presses

Monday in Quebec

Ran 4x1000m intervals
felt terrific...first time in a long time...actually just ran for 5:30 and rested

Long Intervals

6x800m
laps were between 3:40 and 4:40...last one 4:10

short intervals

warm up jog
12x200m (approx 40 seconds-not measured)

Tuesday

As many rounds in 8 minutes as possible

7 squats with 175#
7 pullups
5 rounds

Yesterday's workout-make up

Run 5 km at 85%
27:51

Monday

-Sumo Deadlifts - worked up to 215# x 3

5 rounds for time:

5x115 cleans
2 poods DB swingsx 15
25 pushups

I need more mental toughness

Max Effort PUllups 10


Rest


AMRAP in 90 sec on 90 seconds off X 8


5 pullups, 5 cleans at 115 and 5 burpees


Totally blew this one...I was doing 45 second intervals not 90 by mistake...





I did one round per 45 seconds but my grip and sweaty hands limited me...once I figured the error out...I just kept doing the same thing...not as hard as it was supposed to be

Thursday

Warm Up
12x200m
ran between 35-45 seconds per 200m