Author Archives: cbroccoli

Pistols and Turkish Getups then Sumo DL Highpull, Thrusters and Kettlebell Swings

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Not for time perform 3 rounds of:

  • 5 x Pistol Squats each leg
  • 2 x Turkish Getups each side @ 18kg

For time perform 7 rounds of:

  • 10 x SDHP @ 43kg
  • 10 x Sandbag Thrusters @ 15kg
  • 10 x Kettlebell Swings @ 24kg

Results:  Got in 1 x Turkish Getup with the 24kg kettlebell to start… wasn’t pretty but counts :-).  For the Metcon:  19:33, HR max = 174 / ave = 159 … we’ll see how sore I am tomorrow since 70 x 43kg high pulls was a lot.  Had to break into two sets of 5 after the 3rd round.

Heart Rate during Metcon

Heart Rate during Metcon

Dumbbell Press then Pull Ups, Lunges and Burpees plus HSPU, Front Squats and Burpees

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A. Not for time perform 4 sets of:

  • 8 x Single Arm Press each arm (use only one dumbbell)
  • Rest 2 minutes

B.  AMRAP in 7 minutes of:

  • 5 Pull Ups
  • 10 Alternating Overhead Reverse Lunges (30kg Barbell)
  • 10 Burpees Over the Barbell

C.  AMRAP in 7 minutes of:

  • 5 Handstand Pushups
  • 10 Front Squats (43kg)
  • 10 Burpees Over the Barbell

Results:  Part A:  18kg Dumbbell.  Part B:  3 rounds plus 5 Pullups and 10 Lunges.  Part C:  2 rounds plus 5 HSPU and 10 Squats.

Run 6k with Box Jumps and Lunges

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For time do:

  • Run 1.5k
    30 x Box Jumps
    Run 1k
    30 x Walking Lunges
    Run 1k
    30 x Box Jumps
    Run 1k
    30 x Walking Lunges
    Run 1.5k

Since I did this out in the woods, distances are approximate. Did box jumps where I found some logs to jump on. I keep a 20-30kg rock in the woods, which I used for the walking lunges.

Results: 37:51  HR max = 174 / ave = 154

Week in Review 23.2.2015 – 1.3.2015

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday – – –
Wednesday W Front Squats
Toes to Bar		 Task
Thursday G Hollow Hold
Superman Hold		 Tabata
Friday W Push Press Task
Saturday – – –
Sunday W Clean and Jerk Time

Metcon:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday M Run Task
Wednesday MG Thrusters
Burpees
TRX Rows		 Time
Thursday WMG Cleans
KB Swings
Double Unders
Push Ups
Dips		 Task
Friday M Run Task
Saturday – – –
Sunday WG Toes to Bar
Snatch
Deadlift		 Time

Crossfit Games Workout 15.1 and 15.1a

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15.1 AMRAP in 9 minutes of:

  • 15 x Toes to Bar
  • 10 x Deadlift
  • 5 x Snatch

15.1a Immediately following 15.1 with the same running clock find 1RM in 6 minutes for Clean and Jerk.

Scaled weight for 15.1 is 38kg/25kg. Note that scaled toes to bar is hanging knee raises but we missed that part  :-P….

Results:  C:  132 reps / 70kg.   P:  120 reps / 62.5kg.  J:  122 reps / 45kg.  At first I thought it was not very intense but looking at my heartrate graph I guess I was wrong.  Cool to see that my heartrate climbs after a big lift, since 15 minutes  (plus a few seconds since I started my watch early) was the end.

Heart Rate Graph 15.1

Heart Rate Graph 15.1