Thursday, 4/4/2013

CrossFit Edwardsville Morning Workout

Warmup - Plyos, mobility, "GoRuck warmup"

Strength - Back Squat (low bar)

5x135-5x185-1x225-1x255-1x275-1x305 (PR!)

MetCon - In teams of two, seperate reps as needed

5 RFT
20 burpee pullups/partner 225# deadlift hold
20 KB swings, 2 pood/partner wall handstand hold
200m run - both partners

Partitioned the pullups pretty evenly
Partner did a few more of the swings since he had problems holding handstand
200m runs held at pretty fast pace.  Sprinted last one.

I kill these interval MetCons, that's what I've pretty much trained my whole life for as a swimmer!


Wednesday, 4/3/2013

Rest Day

Tuesday, 4/2/2013

CrossFit Edwardsville Morning Workout

Warmup - CFE warmup, plyos

Strength -  Weighted front rack lunges, superset with "dynamic effort pushups"

Reps are per leg:
2x135-2x155-2x185-2x225

MetCon - "Blake"
4 RFT (20 min time cap)
100m walking lunge steps, 45# plate overhead
30 box jumps, 24"
20 wall ball shots, 20#
10 HSPU

3 rounds + 100m lunge in time cap

Sigh.  Pretty much the same thing two days in a row.  Oh well, still got a sweat going.