Three rounds: Run 400m 50 sit ups 185 deadlift x15 Dan 13:18 Pete 15:26
Thruster 65×10, three sets for form
Thursday Muscle up x2 Handstand negative drops x4 db swing 70 lb x8
Dan-5 rounds plus another set of muscle ups and 2 handstand drops. Took a lot of time on the drops from handstand to head stand, dropping as excruciatingly slow as possible. Switched grip at four reps on the db swing sets, worked on the start of the muscle up kip…still not instinctual but much better.
Congrats to Randy Ross on nailing the kipping pull up… Fifty two years old and a member of the one percent club for sure! We are proud to have you as a client.
Saturday…Dan 5k19:28Shouldn’t have eaten so close to this. Cramps from 11 minutes on. Splits:3:40,3:52,3:54,4:00,4:02 Peter Clean and Jerk…
…and then yes… 135,165,165,165,165 (fail),165,165
Dan 45,95,95,95,115,115,135 Technique practice…sore lower back.
Thursday Doormouse Intervals 60sec. on/30sec. off for twenty rounds=30 minutes 5th, 10th, 15th, 20th rounds are burpees Other rounds be creative…push ups, jump squats, mountain climbers, jacks, burpee variations… Finish with 25 burpees for round twenty. Work up to the 60/30 split by starting at 30/60, then 45/45 over the course of a few months.
Friday 5k Peter-23:01 An excellent first effort for a guy that hates running.
“Crossfit Nicole” Run 400 meters Pull ups to failure 20 minutes AMRAP (as many rounds as possible) Dan 31-16-14-16-13-14-11-1(last round as time expired) 8 laps=2 miles 115 total pull ups Peter 20-13-9-10-10-6-8 7 1/2 laps=1.875 miles 76 total pull ups Joseph 6 laps=1 1/2 miles 87 total pull ups
3pm Push Jerk Warm Up (Concentrating on form and getting coaching tips from Pete) 45 lb x10 95 lb x5 115 x3 115 x3 125 x3 125 x3
6pm Push jerk Warm up 95, 115, 125, 135 x3 each Push Jerk 1 rep x7 Pete 165, 175, 185, 190, 195, 195, 200(fail) Dan 165, 175, 175, 175, 180, 185, 185 (fail)
…so we both failed on the last reps for different reasons, but for going overhead with the push jerk for the first time we were both happy with the results.
50 burpees for time: Pete-2:38 Dan-2:38
Finish with 3×10 knees to elbows, 6 dyno pulls, 15 GHD sit ups
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