June 2016 – Page 3 – Fitness Managed

Benchpress and Pushups then Row, Thrusters and T2B

By cbroccoli | 10/06/2016 - 13:49 |11/06/2016 M-G, Medium (< 15 min), Medium Weights, Time Based, Triplet

Every 2 minutes for 6 minutes:

5 x Bodyweight Bench Press (70kg/155lbg)
8 x Plyo Pushups

Then AMRAP in 12 minutes of:

10 Cal Row
10 x Thrusters @ 95lbs/43kg
10 x Toes to Bar

Results: 3 rounds plus 10 calories, 10 Thrusters, 1 T2B.

Bike the Swamp Rabbit Trail

By cbroccoli | 07/06/2016 - 20:11 |12/06/2016 M, Singlet, Very Long (>20 min)

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My first exploratory ride up the Swap Rabbit Trail. Rode 30km round trip out to Travelers Rest.

Kettlebell Swings, Deadlifts

By cbroccoli | 06/06/2016 - 17:21 |07/06/2016 Couplet, Heavy Weights, M-W, Task Based, Very Long (>20 min)

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This is a shorter version of the 500 Kettlebell Swing workout (only 300 swings). For time do 3 rounds of the following:

10 x Kettlebell Swings @ 24kg + 3 x Deadlifts @ 110kg
Rest 1 minute
15 x Kettlebell Swings + 3 x Deadlifts @ 110kg
Rest 1 minute
25 x Kettlebell Swings + 2 x Deadlifts @ 110kg
Rest 1 minute
50 x Kettlebell Swings + 2 x Deadlifts @ 110kg
Rest 3 minutes

Results: 34:57.

SRCF WOD from 4.6.2016

By cbroccoli | 04/06/2016 - 22:17 |06/06/2016 Chipper, M-G, Medium Weights, Task Based, Very Long (>20 min)

For time do one round of:

1 mile Run
16 x Chest to Bar Pullups
16 x Hand Release Pushups
16 x Goblet Squats @ 24kg
16 x weighted GHD with 15lb plate (behind head)
16 x Kettlebell Swings @ 24kg
16 x Wall Balls @ 9kg
16 x Burpees
1 mile Row

Results: This is the modified version I used, the RX version included heavier weights. Great workout, really hard. Finished in 24:58. Did the run in under 7 minutes, probably around 6:45.

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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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