VolkeFit: Come and Knock on our Door

Five sets, changing the order each time:

400m-ish run
15 wallballs
15 hand-release push-ups
20 box jumps (step down)
50 double unders

Rest three minutes between. 

Round 1: 5:30
Round 2: 4:50
Round 3: 4:50
Round 4: 4:57
Round 5: 5:25

B. 21-15-9
Plate touches
Bell swings (shoulder height

Took me 2:14, which was pretty slow.  I didn't figure out a fast technique for the plate touches until deep into the 21 set. 

Basement: 20 Minute of AirDyne

6.1 km
365 calories

B-Squad: Front squats and Metcon

A. Front Squats

Pick a heavy weight.  Do reps of 5,  5 and max.
I used 185. Did 5, 5, and 9. I thought I did 10 but Christian marked 9.


B. Metcon

Four rounds of:

500m row
10 pull-ups
10 thrusters (95lb)
10 burpees.

I think my time was 19:04. That seems like a long time.

Basement: 25 minutes of AirDyne

I'm getting fat again due to a weeklong AMRAP of stuffing my fucking face.  In fact, I'm eating trail mix as I type this, after having just eaten some sausage.

So I decided to hop on my AirDyne for 25 minutes.  

If I had a twin, here's what it would have looked like:

That's me on the left.

 

For the 25 min, I kept a good pace, but not balls to the wall.  The watts were generally in the 160-200 range.

338 cal
7.4 km  (approx)

CrossFit Regina: Hope

A Fight Gone Bad-style WOD, with three five-minute rounds and a one-minute break between rounds.

-Burpees
-Power snatch (75lb)
-Box jumps (24")
-Thrusters
-Chest-to-bar pull-ups


Round 1:
18 burpees
16 snatch
16 box jumps
16 thrusters
11 C2B

Round 2:
16 burpees
16 snatch
15 box jumps
14 thrusters
12 C2B


Round 3:
14 burpees
12 snatch
12 box jumps
13 thrusters
11 C2B

Total score: 211

It's funny, I was sore from the previous day's workout, so I did this with the idea that I wouldn't go too hard. But I've done this WOD in 2012 and 2013 and I beat both those scores.

B-Squad: Rows/OHS and DUs/Burpees

I hadn't worked out in a week.  Dumb.  

A. Rowing / Overhead Squats

21-18-15-12-9-6-3 of 

-Row for calories

-Overhead squats (95lb)

9:56

Rest for five minutes, then...

B. Double Unders / Burpees

50 double unders

10 burpees

40 double unders

10 burpees

30 double unders 

10 burpees

20 double unders

10 burpees

10 double unders

10 burpees

9:06  

On the plus side: I did every set of DUs unbroken.  But holy shit, I was so slow on the burpees.  

VolkeFit: Two girls, one Ty

A. Thrusters

10 x 75lb
8 x 95lb
6 x 115lb

That was what was called for.  I felt like doing some more:

6 x 125
4 x 135
4 x 145


B. Threesome

For 30 minutes, rotating through three stations.  Switching when one person is done the run.
1.AirDyne!
2. Running about 1km.
3. AMRAP:
    -5 ball slams
    -10 sit-ups
    -5 KB snatches (each arm)

Basement: Drowning in Burpees

500m row
50 burpees
250m row
25 burpees
100m row
10 burpees

9:46.

Basement: AirDyne, Ball Slams, Ring Dips

For time, five rounds of:
500m AirDyne
15 ball slams
5 ring dips

Approximately 12:35.  I say approximately because I took a phone call right after the AirDyne in the last round.  I think the call lasted around a minute.

B-Squad: Rowing and Stuff

Three rounds:

250m row
30 seconds of single skips
30 seconds of box jumps
30 seconds of single skips
30 seconds of thrusters (95lbs)
30 seconds of single skips
250m row

Resting two minutes betwee

That's what I did.  Because I become a bit of an idiot as soon as I start sweating, I completely missed that we were supposed to do 30 seconds of push-press before the final 250m row.

So I did three sets of push press, resting a minute between.


Bonus work:

The Boy accompanied me to B-Squad, so I made him do a race to 20 burpees against me.  He won.