Elizabeth

"Elizabeth"

21-15-9

50kg Cleans
Ring Dips, Strict

14:00

Sprints + Gymnastics

4 x 800 meter

4 x 50 meter (55 yards)

Front Lever - Front lever pull negative

Back Lever- Back lever pull negative

Planche - Ring Dips

Oly. Lifting

Muscle Snatch 3 x 3

90 lb

Power Snatch 2 x 4

125 lb

Power Clean + Push Jerk 2 x 4

165 lbs

Crossfit Rise

Deadlift (fat gripz) 3-3-3-3-3

90kg

12 min amrap

3 pull-ups

6 ktes

9 hand release push-ups

12 wallball shots

5 Rounds

"Cindy" + 400 meter Farmer's Carry

"Cindy" + 400 meter Farmer's Carry

Cindy

20 minutes amrap

5 pull-ups

10 push-ups

20 squats

16 rounds

400 meter Farmer's Carry, 55 lb

8:24

Today I felt somewhat tired, and a little nauseas from something I ate. I knew it wouldn't be a PR day on Cindy , but that's ok. I still decided to go thru with it at a submaximal pace. Not every day has to be a PR/ maximal effort day. Just like in weightlifting you don't always use maximal percentages, same applys to conditioning workouts. It was already my 3rd straight day of workout, I felt fatigued, but going thru with the workout at a submaximal effort pace allowed me to still get a workout in and still benefit from it , eventhough it wasn't an all out maixmal effort.

Power & Strength

1a. 1 arm db snatch 3Right/3Left x 5 sets
35-55-60 or 65 x 3 sets

1b. 1 arm push-up negatives, 3Right/3Left x 5 sets

2a. Side Press 3Right/3Left x 5 sets
worked up to 65lb x 3 sets

2b. 1 arm pull-up assited, 3Right/3Left x 5 sets

3a Ghd Sit-ups, 15 reps x 3 sets

3b. Ghd Hip Extensions, 15 reps x 3 sets
I held a dowel in extended arm position for the last set to increase leverage.

"Jackie"

"Jackie"

For Time:

1000 meter row

#45, Thrusters, 50 reps

30 pull-ups

9:04

It was done at Midtown Athletic Club. Rowers are situated on the other side of the gym, so I had to run over to the other side to finish off my thrusters and pull-ups. But that's ok, gotta be ready for any uncertainty. I forgot how much I hate the rower. But again, that's good. I have to address my weaknesses and not shy away from them. Working the weakness will benefit me more in general physical preparedness. This workout wrecked me. My head was throbing afterwards, and I had that burning lung feeling, which I haven't had in a while. That's good also. And my legs, my legs felt suprisingly wrecked from this combination. I was surprised.

Hill of Hercules

Middle School Hill
#75 lb, Hill runs, 10 reps

12:12

Hill of Hercules Workout