Back squat:
5 x 230
5 x 265
7 x 300

Crossfit.com Saturday workout:

Five rounds for time of:
15 Walking lunge steps, carrying a 95 pound barbell in the front rack position
30 Double-unders

Time - 7:46
Had to do 5 lunges and turn around in garage which slowed it down...

Metcons:

1. Tin Man: 5 Rnds: 5 Power Cleans (200lbs), 5 Bench Press (225lbs)

Time: 9:00

1. Helen: 3 Rnds: 400m Run, 21 KBs (53lbs), 12 PUs

Time: 11:00

Strength:

Power Cleans: 8x135, 8x155, 8x175, 8x200
Dead Lifts: 4x225, 4x315, 4x355, 4x405, 4x440

Metcon:

3 Rnds: 100ft Walking Lunges (45lbs OH), 50 Pushups (game style), 100 DUs

Time: 25:00

Four rounds for time of:
15 foot Rope climb, 3 ascents -> sub'd pullup then toes to bar movement x 7
30 Push-ups
30 Sit-ups

14:10

good workout to loosen up from the seven two days ago. Still very sore from that workout.

Tekniikka: Vauhtipunnerrus edestä/niskan takaa 6 x 8

Vauhtipunnerruksissa jousto polvista, lyhyt terävä ponnistus. Keskivartalon kontrolli on tärkeä, ettei liike nyökkää eteenpäin.
Työntö nopea - eikä hidas ja horjuva.
Telineestä.

Metcon 30s työ /30s huili:

4 rounds:
4 Front squat (tanko tai 30%)
5 Sit up
6 Push Press 30 %
7 Burpee

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
The only thing that I didn't do As Rx was that I used a 70 lb dumbell for the KB swings.
First time doing box jumps in well over a month.. my ankle has been hurt and my achiles is hurt as well. Most of the other movements were not too bad.. I broke up the KB swings into 12,10,8, then broke up the hang squat cleans to something like 8,7,5, then the back extensions into 10,10,5 (mainly to not get too taxed for killing the last sets. Wallballs were tough for some reasons.. probably because I did 150 a day ago (broke the WBs into 14,10,6), the rope climbs were pretty fast.. done with about 5-10 secs break inbetween.
Fun WOD... I lost a little bit of time when I was transitioning and lost the piece of paper with the reps and routine.. I had to run back and get it.. probably lost about 30-45 seconds there... also I lost a bunch of time having to go upstairs
last time I did this on 9/12/2011 in about 15:18.. so this time I was about 1 minute slower... oh well.

Monday, July 24

Strength

Introduction to Tempo Training

Today's Back Squat Tempo will be 31x0

This means:
3 second count down
1 second count pause at bottom
Xplode Up
0 seconds rest at top

Back Squat working up to 40% - 31x0

3 x 8 (Your last set should be @40% unless you have failed in an earlier set)

The key to Tempo Training working is to keep a consistent count. 3 seconds should be 3 seconds, not 2. If the weight is too heavy, don't be afraid to drop weight.

WOD

AMRAP 15

15 Wall Ball GTOH
15 Burpee over Wall Ball
200m Run

Rx - 20# / 14#
In order to receive an Rx for this workout, both feet must clear the apex of the wall ball, leaving off both feet as normal.

As many reps as possible in 8 minutes of:
Run 800 meters and with whatever time is left,
30 Kettlebell Swings, 55#
20 Wall Balls, 15#
7 Muscle ups

Rest 4 minutes

As many reps as possible in 6 minutes of:
Run 650 meters and with whatever time is left,
25 Kettlebell Swings, 55#
15 Wall Balls, 15#
5 Muscle ups

Rest 3 minutes

As many reps as possible in 4 minutes of:
Run 400 meters and with whatever time is left,
20 Kettlebell Swings, 55#
10 Wall Balls, 15#
3 Muscle ups

Rest 2 minute

As many reps as possible in 2 minutes of:
Run 250 meters and with whatever time is left,
15 Kettlebell Swings, 55#
5 Wall Balls, 15#
1 Muscle up

Each section, run only one time followed by repeating triplet as many times as possible within time limit. If you do not have muscle-ups, substitute 15 pullups/15 hand-release pushups for round 1, 12 and 12 for round 2, 9 and 9 for round 3, and 6 and 6 for the last round.

Score is total reps from each section, combined.
all, 8 pu, 6 pu, 3 pu

3 x 10-20 saksaamista puolapuilla + 6-12 sateenkaarta

liikkeet löytyy täältä:
https://www.voimistelurenkaat.fi/liikepankki/index#

4 X 10 Back Squat (start heavy and add weight) (105, 95, 100, 110)

30 High Box Jumps (Did 18")
4 Lunge Complex with Barbell

3 X 4 Partner Glute-Ham Raises

4 X 10 100 Meter Sprints
(The board said 4x100m tempo runs, which I did Not sure why this says 4x10 100m sprints??)
** Continue to build strength, full depth on movements, increase speed and stride with runs.