95# x 1
145# x 1
175# x 1
235# (failed twice)
215# (failed on two consecutive reps without dropping bar)
215# x 1 - heaviest OHS in over a year!
The little things....
Thursday, January 30, 2014
"Kickstart My Heart"...
Wednesday, January 29, 2014
Box Squats 5-3-1 & 250M Row x 8...
1. Box Squats 5-3-1
105# x 5
135# x 5
205# x 5
230# x 3
260# x 1
2. 250 row x 8 (1 min rest in between each) - 14:41Rx
Very happy after 800 miles of driving in 3 days for work. My legs are smoked!
105# x 5
135# x 5
205# x 5
230# x 3
260# x 1
2. 250 row x 8 (1 min rest in between each) - 14:41Rx
Very happy after 800 miles of driving in 3 days for work. My legs are smoked!
Sunday, January 26, 2014
Box Squats 3-3-3 & "Breathless"...
Box Squats
105# x 5
135# x 5
190# x 3
215# x 3
245# x 3
"Breathless"
3 rounds of;
10 Box Jumps (30)
15 C2B Pull Ups
20 Abmat Sit Ups
9:17 Rx
105# x 5
135# x 5
190# x 3
215# x 3
245# x 3
"Breathless"
3 rounds of;
10 Box Jumps (30)
15 C2B Pull Ups
20 Abmat Sit Ups
9:17 Rx
Friday, January 24, 2014
"Scarborough"...
1 Snatch (135)
2 OHS (135)
3 SDHP (135)
4 Front Squat (135)
5 Hand Release PushUps
6 KB Swings (70)
7 Goblet Squats (70)
8 Burpees
9 Sit Ups
10 Box Jumps (24)
Once completed then go back down the ladder.
7:42 Rx (PR of 2:01!)
2 OHS (135)
3 SDHP (135)
4 Front Squat (135)
5 Hand Release PushUps
6 KB Swings (70)
7 Goblet Squats (70)
8 Burpees
9 Sit Ups
10 Box Jumps (24)
Once completed then go back down the ladder.
7:42 Rx (PR of 2:01!)
Thursday, January 23, 2014
Box Squats 5-5-5
Wednesday, January 22, 2014
"The Axe"...
9-7-5
Bar Muscle Ups
Strict HSPUs
8:57 Rx
Got 8 consecutive Bar Muscle Ups - PR of 1!
"You say you “lose motivation” in the gym – that’s an easy cure. FIND A REAL REASON to train, not something that is cosmetic. Vikings never gave a shit how they looked when they swung the axe, only that the axe landed hard and with purpose". - Jim Wendler
Bar Muscle Ups
Strict HSPUs
8:57 Rx
Got 8 consecutive Bar Muscle Ups - PR of 1!
"You say you “lose motivation” in the gym – that’s an easy cure. FIND A REAL REASON to train, not something that is cosmetic. Vikings never gave a shit how they looked when they swung the axe, only that the axe landed hard and with purpose". - Jim Wendler
Monday, January 20, 2014
Friday, January 17, 2014
Thursday, January 16, 2014
3RM Back Squat & “G.I. Joe”…
1. Back Squat 3RM - 280# (5# PR). Very happy. Haven't done back squats in months.
2. "GI Joe"
100 Burpee Box Jumps for time (24" box): 13:21 Rx
(28 seconds SLOWER than PR)
I need a nap!
2. "GI Joe"
100 Burpee Box Jumps for time (24" box): 13:21 Rx
(28 seconds SLOWER than PR)
I need a nap!
Tuesday, January 14, 2014
Sunday, January 12, 2014
"Glycerine" ...
5 Rounds for Time:
Decending Row: 500-400-300-200-100
20 Box Jumps (24)
20 Abmat Sit Ups
18:15 Rx (30 second PR!)
Decending Row: 500-400-300-200-100
20 Box Jumps (24)
20 Abmat Sit Ups
18:15 Rx (30 second PR!)
Saturday, January 11, 2014
Friday, January 10, 2014
Tuesday, January 7, 2014
Sunday, January 5, 2014
"Nasty Girls”…
3 Rounds for Time:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135)
18:43 Rx
Muscle Ups felt good! Everything else was slow. First time with this one.
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135)
18:43 Rx
Muscle Ups felt good! Everything else was slow. First time with this one.
Saturday, January 4, 2014
10K Row...
Labels:
10K Row,
CrossFit Sobo,
Crossfit Southborough,
kettlebellrob
Thursday, January 2, 2014
Split Snatch & Snatch Grip Deadlift...
Wednesday, January 1, 2014
Mainsite: TUESDAY 130416
Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
17:48 Rx (1:05 PR)
Last two sets of Bench Presses were brutal.
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