19 May 2015 – A Mile Thirty

Skill
Pistol

Strength
Deadlift
40% x 5 (60kg)
50% x 5 (70kg)
60% x 5 (80kg)

WOD
1 Mile Run (Pace of 08:16)
30 Pistols (TRX Assistance)
30 Toes to Bar V-Ups
30 Overhead Front Squats (50,35)
Level 2 (40,30)
Level 1 (35,20)

 

Time: 16:46 (Rx modified)

4 February 2015 – Strictly Sprints

Strength:

Strict Press

Take percentages based off 90% of your 1 RM – 50kg
75% x 5 (40kg)
85% x 3 (45kg)
95% x 1 (47kg)
95% x AMRAP to “not failure”. See if you can do more than 1 but don’t go to failure
* Strict Chin ups(palms facing towards you) (weighted if possible) between sets. (3 chin-ups between each set)

Legs were finished! Felt really gangly running the first couple sprints (need to work on rhythm) and leg speed was very sluggish. It was a good session though!

WOD:
Sprints
8 x 50 meters
4 x 100 meters
2 x 200 meters
1 x 400 meters

IMG_1491

Score (in seconds): 6 | 13 | 33 | 1:24

3 January 2015 – Loredo Lunges

Went to Virgin Active, browsed around for a workout on crossfit.com and found this gem. It was posted on Christmas Day and was the perfect thing to get back into the swing of things after a two-week break from Crossfit. Basic movements at high intensity. Yes please. Ended up scaling the push ups after round 1 from 24 to 15 😦 as I would have been there all day. I walked like a cowboy for the rest of the weekend hehe

Loredo

6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters

Time: 42 minutes (didn’t really time myself, just looked at the wall clock before and after the WOD)