Monthly Archives: March 2018

Toes to Bar and Waiter Carry then Crossfit Open WOD 18.5

By | | , , , ,
Comments Off on Toes to Bar and Waiter Carry then Crossfit Open WOD 18.5

3 rounds of

  • 5 x Strict Toes to Bar
  • 50ft/15m Kettlebell Waiter Carry @ 24kg Left Hand
  • 50ft/15m Kettlebell Waiter Carry @ 24kg Right Hand
  • Rest 1 minute

AMRAP in 7 minutes of

  • 3 x Thrusters @ 100lbs
  • 3 x Chest to Bar Pullups
  • 6 x Thrusters
  • 6 x C2B Pullups
  • 9 x Thrusters
  • 9 x C2B Pullups
  • etc. adding 3 reps per round until the 20 minutes are up.

Results: Chose to do the Rx version of this WOD.  Thrusters were easier than I thought they would be.  Ended up with 60 reps (completed round of 12 – 2697th place overall for Rx 50-54 year olds :)).

Strict Press then Deadlifts, Ring Dips and Push Press

By | | , , ,
1 Comment

Not for time do 5 rounds of Strict Press with the following rep scheme increasing weight per round. Between each set do 50 Double Unders then rest 2 minutes before starting the next round.

  • 5 – 5 – 2 – 2 – 1

AMRAP in 12 minutes (taken from the CF Invictus WOD from March 7, 2018)

  • 12 x Deadlift @ 165lbs
  • 12 x Ring Dips
  • 12 x Dumbbell Push Press @ 18kg

Results:  Strict Press 95-105-115-125-135lbs.  AMRAP 3 rounds plus 9 reps.

Pushups, Situps, Pullups and Squats then DUs, Kneel-Stand and Russian Twists

By | | , , , ,
1 Comment

Back from vacation… went for a short 4k run yesterday, now some basic strength building to get into the swing of things again.

Every 30 seconds for 20 minutes move through each of the following stations (30 seconds per station, 10 rounds per station)

  • Station 1:  4 x Strict Pullups
  • Station 2: 8 x Pushups
  • Station 3: 12 x Situps
  • Station 4: 16 x Air Squats

Then 2 rounds (inspired by Fit2Day)

  • 50 x Double Unders
  • 10 x Kneel-Stand with 30lbs Sandbag on shoulder, switch shoulder per rep (down/up-left+ down/up-right is one rep)
  • 10 x Russian Twist (left+right is one rep)

Results:  Not one of the more exciting workouts but a good start.  Double unders went better than I thought they would after such a long break, first round missed at 34 reps, second round unbroken.

Week in Review for March 5 to March 11, 2018

By | |
Comments Off on Week in Review for March 5 to March 11, 2018

Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday GW Bench Press
Barbell Situps		 Task
Tuesday – – –
Wednesday GW Muscle Up Progressions
Overhead Squats		 EMOM
Thursday GW Back Squat
Strict Pullups
TRX Pike Press		 Task
Friday – – –
Saturday – – –
Sunday – – –

Metcon:

Day Movement
Class		 Exercises Priority
Monday M Double Unders
Kettlebell Swings
Sandbag Thrusters		 Time
Tuesday M Run Task
Wednesday – – –
Thursday GMW Pullups
Dumbbell Snatch
Toes to Bar
Goblet Squats		 Task
Friday – – –
Saturday – – –
Sunday – – –