Tue 29 Oct 2013

Visiting CF St Louis
(www.crossfitstl.com)

OH squat
Warm up: 5 x 45 - 95 - 115 - 145 - 165 lb (74.8 kg)
Work sets: 5 x 175 - 190, 3 x 200 lb (90.7 kg)
Bonus: 2 x 10 x 135 lb (61.2 kg)

Back squat
Warm up: 5 x 115 - 165 - 205 - 235 - 265 lb (120 kg)
Work sets: 3 x 5 x 275 lb (124.7 kg)
Bonus: 5 x 205 lb (93 kg) 3 sec pause in bottom

Bench press
Warm up: 5 x 45 - 115 - 135 - 165, 3 x 205 lb (93 kg)
Work sets: 5 x 215 - 230 - 230 lb (104.3 kg)
Bonus: 2 x 10 x approx. 60 kg.

Mon 28 Oct 2013

Rest day - GO RAMS!

Sun 27 Oct 2013

Training at Crossfit ICE, St Louis, MO

Front squat
Warm up: 5 x 45 - 95 - 145 - 175 lbs (79.3 kg).
Work sets: 5 x 205 - 220, 6 x 235 lbs (106.6 kg)
Bonus: 9 x 145, 8 x 145 lbs (65.7 kg)

OH press
Warm up: 5 x 45 - 65 - 85 - 105 lbs (47.6 kg)
Work sets: 5 x 120 - 125, 2 x 135 lbs (61.2 kg)

Pendlay rows
Warm up: 5 x 135 - 135 - 165 lbs (74.8 kg)
Work sets: 5 x 185 - 195 - 205 lbs (93 kg)

WOD
3 rds for time of
15 pull ups
10 thrusters @ 115 lbs (52.2 kg)
15 TTB
10 ring dips

Time: 11:00.

Sat 26 Oct 2013

30 mins interval running
1:1 breaks and running

Silly macine exercise supersets

Fri 25 Oct 2013

Rest day.

Thu 24 Oct 2013

Visiting CF West County in Chesterfield, MO

www.cfwestcounty.com

Back squat
Warm up: 10 x 20, 5 x 20 - 43 - 61 - 84 - 102 kg.
Work sets: 5 x 116 - 125 - 134 - 134 kg.
Bonus: 7 x 103 kg.

ME butterfly pul up
34

Assorted stretching and exercises

WOD
2 rounds, no break between rounds, of:
1 min rowing for calories
1 min ring dips
1 min wall balls @ 20 pounds
1 min DUs

Score: 278.

Wed 23 Oct 2013

Hotel gym 6am workout

30 mins treadmill intervals with changing speed and %-grade. Total distance: 3.5 miles at 0-10 % gradient.

Some fitness machine exercises that will hopefully help me recover from Linda.