M – Page 21 – Fitness Managed

Strict Press then Double Unders and Man Makers

By cbroccoli | 14/08/2019 - 21:02 |14/08/2019 Couplet, M, Medium (< 15 min), Time Based

Take 15 -20 minutes and work on Gymnastics skills.

Every 2 minutes for 12 minutes (6 rounds)

3 x Strict Press

Then AMRAP in 12 minutes

50 x Double Unders
15 x Man Makers @ 14kg

Results: Continued work on my L-Sit. Strict Press 95-115-120-125-125-125lbs. AMRAP 2 rounds + 58 reps.

Back Squats then Wall Balls, Sandbag Thrusters and KBS

By cbroccoli | 29/07/2019 - 07:11 |29/07/2019 Light Weights, M, Medium (< 15 min), Task Based, Triplet

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Followed the Crossfit Invictus Performance WOD from July 25, 2019.

Results: Back Squats 165-185-215-185-185-185lbs. Metcon 11:56 (3:16, 4:15, 4:31). Subbed Sandbag Thrusters @ 30lbs for the Wallballs.

Deadlifts then KBS, DUs, Reverse Lunges and Step Ups

By cbroccoli | 23/07/2019 - 07:43 |23/07/2019 Chipper, M, Medium (< 15 min), Medium Weights, Task Based

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Followed the Crossfit Invictus WOD from July 22, 2019. Did the Deadlifts as prescribed. Modified the metcon as follows:

For time

100 x Double Unders
75 x Kettlebell Swings @ 24kg
50 x Reverse Lunges @ 20kg per hand (25 lunges per leg)
25 x Step Ups to a 20inch Box @ 20kg per hand

Results: For the Deadlift 150-185-215-240-220-195lbs. Metcon 13:40. Really hard on the forearms. Got the 100 Double Unders unbroken :-).

Pullups and Handstand Pushups then Run, KBS and Sandbag Thrusters

By cbroccoli | 13/05/2019 - 19:23 |13/05/2019 M, Medium Weights, Task Based, Triplet, Very Long (>20 min)

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EMOM for 12 minutes

Even Minute – 3 x Deficit Handstand Pushups with 25lbs plate
Odd Minute – 3 x Weighted Pullups @ 30lbs

Then, taken from CF New England WOD from May 13, 3 rounds

Run 800m
40 x Kettlebell Swings
40 x Sandbag Thrusters @ 30lbs

Results: Metcon 26:15. Running WODs always kill me. Didn’t expect it to take so long. 800m in 3:36 in the first round, 4:15 in the last.

Kneel-Stand, Renegade Rows, KBS and DUs

By cbroccoli | 30/04/2019 - 06:58 |30/04/2019 Chipper, M, Medium Weights, Task Based, Very Long (>20 min)

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8 rounds for time

4 x Kneel-Stand with 50lbs Sandbag on Left Shoulder
4 x Kneel-Stand with 50lbs Sandbag on Right Shoulder
8 x Renegade Rows @ 14kg
16 x Kettlebell Swings
32 x Double Unders

Results: For the kneel-stand, alternate legs for each rep. Put the Sandbag on the floor to switch shoulders. Definitely feel your core working with 50lbs on just one shoulder. Probably should have gone heavier with the RRs, they were the easiest part. Metcon 22:32.

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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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