Crossfit Games Workout #2

Warm-up:

5:00 of double-under work

Active Stretching

CF Games Workout #2:

AMRAP 15:

9 x Deadlift, 155lbs

12 x Push-ups, chest-to-ground, lift hands off of ground at bottom

15 x 2' box jump with full hip extension

Total: 6 rounds, 9 DLs, 4 PUs

Swimming, 10 lengths

Ping Pong

After a few weeks off, I finally made it back to ping pong. My consistency was off, unsurprisingly, but I still played pretty well. Unfortunately, it was a rough night for match play. I lost 2 consecutive doubles matches by 2 points in the 5th game, and then lost my singles match by 2 points in game 3, after being up 9-7 (insert choking sounds here).

Squats, Pull-ups, Dips

Warm-up:

Rowing Machine, 100 Cal

Active Stretching

CFWoD for 3/29/11:

75 x Squats

50 x Pull-ups

20 x Dips

50 x Squats

35 x Pull-ups

15 x Dips

25 x Squats

20 x Pull-ups

10 x Dips

Total Time: 24:48

5:00 Exercise Bike

AHA 5K

Mary Ellen, Wendy and I ran on the Fox Hospital team for the American Heart Association 5K today at SUNY Oneonta. Running in 20 degree weather might not have been the smartest idea, but it didn't turn out too bad. I haven't seen the official results (if there even are any), but I think I came in at around 24 minutes; right around my normal time.

Tabata Circuit

Today was Josh's introduction to the Tabata set, and to the Mahler.

Tabata Circuit:

Jump Rope:

53, 48, 44, 45, 50, 47, 49, 45

Push-ups:

30, 28, 18, 11, 10, 8, 8, 7

Squats:

19, 19, 20, 19, 18, 19, 17, 18

Push Press, empty bar:

23, 16, 12, 11, 10, 15, 10, 15

Mahlers:

4, 4, 4, 4, 3, 3, 4, 3

Swimming, 12 lengths (5 breast, 5 crawl, 1 back, 1 side)

Burpees, Sit-ups, DB swings, Pull-ups, HSPUs

Warm-up:

1 mile run @ 9mph

Active Stretching

CFWoD for 3/22:

For time:

70 x Burpees

60 x Sit-ups

50 x DB Swings, 35 pounds

40 x Pull-ups

30 x Handstand Push-ups

Total Time: 20:04

5:00 Exercise Bike

Dips, DB Rows, DB Cleans

Warm-up:

1 mile run (3/4 mile @ 8.5 mph, 1/4 mile @ 11mph)

Active Stretching

CF Garden City WoD for 3/11/11:

Strength:

Bar Dips, 5 sets of max reps (rest 2 min b/w sets): 23, 13, 8, 9, 11

Conditioning:
Take the following acsending ladder as high as possible in 20 minutes:

1 DB Renegade Row
1 DB Hang Squat Clean
2 DB Renegade Row (1 each arm)
2 DB Hang Squat Cleans
3...
3...
Total: 12 rounds + 13 DB rows, 25 lb DBs

5:00 Exercise Bike

Jamaal Bodyweight Circuit #n

Jamaal Bodyweight Circuit:

10 rounds for time of:

10 x Burpees

10 x Mountain Climbers

10 x Box Jumps

10 x TOs

10 x CKs

Total time: 22:28

.5 mile run

5:00 Exercise Bike

"Cindy"

Warm-up:

5:00 Rowing Machine

Active Stretching

"Cindy"

AMRAP 20 of:

5 x Pull-ups

10 x Push-ups

15 x Squats

Total rounds completed: 15 (+ 5 pull-ups, 10 push-ups, 5 squats)

Swimming, 12 lengths (5 breast, 5 crawl, 1 back, 1 side)

Hot Tub (ahhhh!)

Snowshoeing

Mary Ellen, Jamie and I went a walked a property in West Oneonta today. Despite the recent warm weather, there was at least 1.5 feet of heavy wet snow on the mountain-side. Walking was definitely a bit challenging today as Jamie and I were heavy enough to sink deep into the snow on about every 3rd step. The tranquility once you get into the tree-line is amazing, something we immediately fell in love with - pine forests, babbling brooks, white tailed deer, and wild turkeys. We went mostly to check how the land was holding up with all the area flooding, but also to see if we could get a better sense of the property lines.