February 28, 2019

Yesterday was our run day so we set courses for 3 and 5 miles across the bridges. Take your pick

Today

Clean and Jerk

5-5-3-3-1-1-1

95-115-135-155-175-195-205

then

Max set kipping pullups

I got 50 this morning which made me happy because I have not been able to get to 50 in a while

then

Death By Clean and Jerk

1 1st minute

2 2nd minute

3…

Until you cant keep up

Then

Plate flip and one hand grab for max weight. Lots of us got the 25, Trey got the 35

Feb 26, 2019

The CrossFit Open is upon us and workout 1 has come and gone.

I tried it twice and for the first time ever, did not improve my score the second time I tried it.

it was:

19 Wall Balls

19 Calories Rowing

AMRAP 15 min

The first time I did 7 rounds + 9 wall balls

The second time I did 7 rounds + 2 Wall balls

I thought my transitions were better and I thought I was moving faster the second time, but apparently not.

Today:

Warm up

Snatch ladder up and down

then

Grace

30 Clean and Jerks @ 135 for time

then

Max Broad Jump x 5

then

Max Bar Hang for time

February 20, 21, 2019

Wednesday

Ski 5000 m

Today

Leap Frog 2 man teams

10 Push Press

15 cal Bike

15 cal Ski

Amrap 15 min

Then

Wall sit- plate pass 5 min

then

50 Halos with 53 lb kb

February 19, 2019

3 RFT: Rows, Hip & Back Extensions and GHD Sit-ups : 17 mins 26 secs | Rx'd

3 rounds of:

Row, 1000 m

15 Hip & Back Extensions

21 GHD Sit-ups

Then

10 minute Core Circle

February 18, 2019

Back in the garage today after a good bit of travel

Wim Hof x 4 +pushup

Warm Up Movements

Thruster 5-4-3-2-1

CrossFit Games 17.5

9 Thrusters @ 95

35 DU

X10 rounds

THen

Core Circle x 10 minutes

Feb 8, 2019

Since it has been a long week I put in one of the CrossFit Games Scaled workouts

16.4/17.4 Scaled

55 Deadlifts @135/95

55 Wall Balls

55 Row Calories

55 Hand Release pushups

AMRAP 13 min

then 10 min core circle

I got 280 reps. The wall balls were the hardest for me and pushups were surprisingly difficult

Welcome John for his first day

Feb 7, 2019

Kim turned 58 yesterday and for his birthday he asked for Ren Park. You can read about the exact specs on Ren Park Workout here

Trevor waxed this one just 11 seconds off his best time ever of 21:39. I came in a minute later and then everyone else was shortly thereafter.

Kim stuck with Alan and Jimmy for an impressive performance.

It was great to run into the F3 group this morning getting after. It is so great to see others starting their day with exercise like we do. Good work guys!

Feb 5, 2019

It has already been a busy 2019. Business stuff has me occupied enough to not be doing a good job on this blog but I am still hitting every workout.

Today we did a little tester for the 2019 Open

14.4

60 row cal

50 T2B

40 Wall Balls

30 Cleans @135

20 Muscle Ups

AMRAP 14 minutes

I have done this one 3 times and each time I got 180 reps or finished the cleans. Upon finishing the cleans, I have either failed each muscle up attempt or just run out of time but today I successfully got 1 muscle up making my score 181.

It may not seem like much but that one muscle up might be the difference in 50,000 places in the Open.

It was a PR and I rang the bell. It felt good!