February 2018 – Fitness Managed

Front Squats, Run, and Box Jumps

By cbroccoli | 28/02/2018 - 07:10 |28/02/2018 Body Weight, Long (< 20 min), M-W, Task Based, Triplet

Taken from Crossfit New England’s workout from Feb 24, 2018.

5 rounds of

3 x Front Squat

Then for time

Run 400m
21 x Front Squats @ 110lbs
21 x Burpee Box Jump Over
Run 400m
15 x Front Squats
15 x Burpee Box Jump Over
Run 400m
9 x Front Squats
9 x Burpee Box Jump Over
Run 400m

Results: Front squats 110-115-130-150-165. From my driveway to the end of the road is 300m so only ran that far… finished in 17:07. Nice workout.

Press and Pullups then T2B, Power Clean and Push Press

By cbroccoli | 27/02/2018 - 07:37 |27/02/2018 Long (< 20 min), Medium Weights, Task Based, Triplet, W-G

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Five rounds

3 x Strict Press
Rest 30 seconds
5 x Strict Pullups
Rest 90 seconds

Then 10 rounds for time of

5 x Toes to Bar
5 x Power Clean @ 110lbs
5 x Push Press

Results: Strict Press 95-115-130-135-140lbs. Metcon in 18:10.

Sumo Deadlift Highpull and Double Unders

By cbroccoli | 26/02/2018 - 07:02 |26/02/2018 Couplet, M-W, Medium Weights, Short (<5 min), Time Based

5 sets of

1.1.1 x Sumo Deadlift (pause and reset between singles)

Then 3 rounds of Sumo Deadlift Highpull, concentrating on form

10 x SDLHP

Then 2 rounds of SDLHP to work up to the weight for the next round

3 x SDLHP

Then AMRAP in 6 minutes of

30 x Double Unders
3 x SDLHP

Results: For the deadlifts 115-145-165-185-200lbs. SDLHP warm up 45-65-80 then 95-110lbs. Metcon 6 rounds plus 22 reps with SDLHP @ 110lbs/50kg.

Crossfit Open WOD 18.1

By cbroccoli | 25/02/2018 - 13:08 |21/12/2018 Long (< 20 min), Medium Weights, Time Based, Triplet, W-G-M

18.1 is… AMRAP in 20 minutes of

8 x Toes to Bar
5 x Dumbbell Clean and Press Right Arm @ 21kg (Rx is 22.5kg)
5 x Dumbbell Clean and Press Left Arm @ 21kg (Rx is 22.5kg)
Row 14 Calories

Results: 5 rounds plus 18 reps (178 reps total). Since I don’t have a Concept II rower and only have a 21kg dumbbell, can’t really compare.

Week in Review for Feb 12 to Feb 18, 2018

By cbroccoli | 23/02/2018 - 20:01 |23/02/2018 Week in Review

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skStrength and Skill Work:

Day	Movement Class	Exercises	Priority
Monday	W	Clean and Press	EMOM
Tuesday	WG	Back Squat Ring Pullups	EMOM
Wednesday	–	–	–
Thursday	W	Strict Press	Task
Friday	W	Snatches	EMOM
Saturday	W	Clean	Task
Sunday	–	–	–

Metcon:

Day	Movement Class	Exercises	Priority
Monday	MGW	Deadlifts Burpees T2B	Time
Tuesday	MGW	Dumbbell S2OH Pullups Goblet Squats Double Unders	Task
Wednesday	M	Run	Task
Thursday	–	–	–
Friday	WM	Power Snatch Burpee Box Jump Overs	Time
Saturday	MGW	Kettlebell Swings Ring Dips Knee Tucks Power Cleans	Task
Sunday	–	–	–

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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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