October 2017 – Page 2 – Fitness Managed

Strict Press and Rows then Push Press, Toes to Bar and Double Unders

By cbroccoli | 25/10/2017 - 13:10 |26/10/2017 Medium (< 15 min), Medium Weights, Task Based, Triplet, W-G-M

5 rounds of

3 x Strict Press
Rest 30 seconds
6-8 x Dumbbell Bent Rows @21kg
Rest 90 seconds

Then 3 rounds for time (taken from CF Invictus)

10 x Push Press @ 115lbs
20 x Toes to Bar
40 x Double Unders

Results: For the push press 95-115-125-135-145lbs (only got two at 145lbs). For the metcon 9:29.

Back Squat and Toes to Bar then Run

By cbroccoli | 24/10/2017 - 10:43 |24/10/2017 Body Weight, M, Singlet, Task Based, Very Long (>20 min)

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Four rounds

6-8 x Bodyweight Back Squat
6-8 x Strict Toes to Bar
Rest 3 minutes

Then Run 5k

Results: Back Squats @ 165lbs. 5k in 26:30.

Week in Review for Oct 16 – Oct 22, 2017

By cbroccoli | 24/10/2017 - 02:46 |24/10/2017 Week in Review

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Strength and Skill Work:

Day	Movement Class	Exercises	Priority
Monday	G	Pullups	Task
Tuesday	W	Bench Press	EMOM
Wednesday	W	Squat Cleans	Task
Thursday	W	Push Press	Task
Friday	–	–	–
Saturday	–	–	–
Sunday	–	–	–

Metcon:

Day	Movement Class	Exercises	Priority
Monday	M	Run	Task
Tuesday	WM	Wall Balls Box Jumps Deadlifts Power Cleans Front Squats	Task
Wednesday	G	Strict Pullups Pushups TRX Pike Press	Time
Thursday	MG	Dumbbell Snatch Toes to Bar Man Makers Kettlebell Swings	Time
Friday	M	Run	Task
Saturday	–	–	–
Sunday	–	–	–

Push Press then Dumbbell Snatch, Toes to Bar, Man Makers and KBS

By cbroccoli | 19/10/2017 - 19:21 |27/10/2017 Couplet, Light Weights, M-G, Medium (< 15 min), Time Based

Not for time 5 sets of

3-5 x Push Press
Rest 2 minutes

AMRAP in 7 minutes

14 x Dumbbell Snatch (7 per hand)
7 x Toes to Bar

Then AMRAP in 7 minutes

14 x Kettlebell Swings
7 x Man Makers

Results: Push Press 5 x 95/5 x 115/5 x 130/3 x 135/3×145. For the metcons, part 1 – 5 rounds plus 12 reps / part 2 – 2 rounds plus 19 reps.

Squat Cleans then Pullups, Pushups and TRX Pike Press

By cbroccoli | 19/10/2017 - 05:59 |19/10/2017 Body Weight, G, Medium (< 15 min), Time Based, Triplet

Every 3 minutes for 15 minutes

1.1.1.1 x Squat Clean (pause 5-10 seconds between lifts) @ 125lbs

Then AMRAP in 12 minutes

5 x Strict Pullups
10 x TRX Pike Press
15 x Pushups

Results: For the metcon 6 rounds plus 21 reps.

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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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