Wednesday, May 27, 2015

150527 Recovery Run


Warm up:
5 min DROMs

Run 2.57 mi 
Time 25:18
Avg. Pace 9'50"
Avg Heart Rate 159

First run with Apple Watch.

Tuesday, May 26, 2015

150525 Active recovery


5 yr CrossFit birthday

19.6mi ride in 1:16 with Bill Davis

150524 Invictus

Warm up:
5 min DROMs
2 min jump rope
1 x 10 banded crossovers


CrossFit Games Open 15.1 - Scaled Division
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85/55 lbs)
5 snatches*(85/55 lbs)
*ground-to-overhead allowed When the clock hits 9:00…
Score: 2 rounds + 15 + 10 

Against a 6-minute running clock, find your 1-RM Clean and Jerk
165#

Then...
3mi training run

Then...
200m 65/55 farmers carries

Thursday, May 21, 2015

150521 Invictus

Warm up:
5min DROMs
10 air squats

A: E10M40 (4 sets)
-Run 800m
-15 HSPU (45# plate)
-15 pull-ups (red band)
-15 ring dips (bar dips)

Wednesday, May 20, 2015

150520 Invictus

Warm up:
5 min DROMs


A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat 
*Set 1 – 6 reps @ 65% (145)
*Set 2 – 4 reps @ 75% (165)
*Set 3 – 2 reps @ 80% (175)
*Set 4 – 2 reps @ 85% (185)
*Set 5 – 1 rep @ 90% (205)

followed by…

One set of: Back Squat x Max Unbroken Reps @ 83% (180 x 14)
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B. Every 3 minutes, for 15 minutes (5 sets) for times:
Row 250/200 Meters (Airdyne)
8 Front Squats (175/115 lbs) 120#
12 Toes to Bar

Tuesday, May 19, 2015

150519 Invictus

Warm up:
5 min DROMs
Hamstring flossing
2 min Jump rope


A. Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90+, 95, 95+
65, 75, 85, 95, 105, 115, 125, 135, 145(f-f-f-f)

B. Complete as many rounds and reps as possible in 6 minutes of:
6 Snatches (155/105 lbs) 105#
30 Double-Unders
Score: 2 rounds