January 2015 – Page 5 – Fitness Managed

Kettlebell Swings with Pullups and Press

By cbroccoli | 03/01/2015 - 11:10 |04/09/2015 Heavy Weights, Medium (< 15 min), Time Based, Triplet, W-G-M

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Practice Double Unders.

Perform as many rounds and reps as possible in 15 minutes of:

15 Kettlebell Swings @ 24kg
5 Strict Press @ 50kg (110lbs)
5 Strict Pullups

Results: 5 Rounds plus 18 Reps (95 KB swings, 28 Presses, 25 Pullups). HR max= 170 / Ave=168.

Run 8k then L-Sit

By cbroccoli | 02/01/2015 - 10:10 |04/09/2015 Body Weight, EMOM, G, M, Singlet, Task Based, Very Long (>20 min)

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For time run 8k.

Then EMOM for 5 minutes, hold 15 second L-Sit.

Results: Run took 45 minutes even. HR max=177, ave=148.

Press and Pull, then Sumo DLH, Dynamic PUs, and DUs.

By cbroccoli | 01/01/2015 - 11:52 |04/09/2015 Body Weight, Couplet, EMOM, Medium (< 15 min), Task Based, Triplet, W-G, W-G-M

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Against two minute running clocks perform 5 rounds of:

5 x Bench Press @ 72kg
10 x Reverse Rows

Then for time perform the following:

5 x Sumo Deadlift Highpull @ 43kg
15 x Dynamic Pushup
45 x Double Unders

Result: For the Metcon part – Time 13:35 / HR max=171, ave=160. For the dynamic pushup I used a pair of small parallelets (sp?) I have to elevate one hand, then just alternated each side up and down for 15 reps. The Metcon worked out very well for a WOD I just made up since I could not complete the last set of pushups without a break.

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My workout journal documenting an attempt to program my own fitness routine based on my personal goals, basic Crossfit principles and whatever sounds like fun.
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