WOD 111019 & 101015

Back Squat 3RM 
205, 225, 240, 250 

 Overhead Squat 3RM 
135, 155, 165, 175 

 then … WOD 111019 

3 rounds for time: 
10 overhead squats 115 
50 double unders 
my time : 4:38

 Last time I did this was in September, and i did it with 95 pounds in 6:01. So this was about a minute and a half faster. Getting better! 

 Power Snatch EMOM 
3 reps on the minute at 115 for 10 minutes 

 Walking Lunges (front rack) EMOM
6 reps on the minute at 115 for 10 minutes 

 After this I went to get Cell Mass at GNC. Looking forward to start taking it tonight. 

 5 rounds for time: 
15 sit ups 
10 kettlebell swings 35 
5 burpees 
my time : 4:53 

 next I did … WOD 101015 

 3 rounds for time: 
15 hang power clean 115 
15 burpees 
my time : 5:00 

 This was a great workout. School starts back tomorrow, with all new classes. Not looking forward to it. I am defiantly seeing progress with my workout, just got to keep the hard work up. 

 DM 

Comments

Post a Comment

Popular posts from this blog

Crossfit Games Training Update

My goal as I have mentioned many times. . . is to qualify for the Crossfit Games. Over the past week or so I have made a few changes to my regimen, but I now feel confident that I have a solid plan to reach a smaller goal by the crossfit open next year. Qualify for the South East Regionals. There is a lot I need to improve on between now and march to make this dream a reality. I feel that if I train as hard as I can and try to eliminate as many weaknesses as possible that I will have a decent shot. However, I am not expecting to qualify for Regionals; that is my goal and I am going to do everything in my power to make it happen. The result in the end is all dependent on weather its God's will or not. If it happens to be that I make regionals, then great, but if not then I will except it and continue to train as hard as possible for the next year. Now its time to talk about all the training and hard work that is going to have to happen between now and march. When it comes...
Read more

Liberty University Trip Recap

This past Thursday I went up to Lynchburg, Virginia, to visit Liberty University. I was up there for what they call CFAW (college for a weekend). I left Thursday morning and arrived there around 4pm. We checked in, found the room I was staying in, had dinner, and walked around campus for a while. That night we went to a welcome meeting with the other 2,000 high school students attending CFAW. Afterwards I headed back to my room and got to know some of the students there and here what they had to say about Liberty.  Before I continue to go on with what I did this weekend, here is a little bit about Liberty. Liberty is the largest Christian university in the world with 14,000 residential students and over 100,000 online students. They have the most recreational facilities of any college I've even been to or visited. Facilities that are free to students include;  - gun range  - multiple camp sites  - 50 miles of hiking trails (mountain biking)  - motor cross ...
Read more

Lift, Metcon, Skill, Core

1445  clean 2 x 135, 155, 185, 205, 225, 245, 255, 1 x 275, 285, 300f  push press 3 x 135, 155, 185, 195, 205, 215, 225f  4 rounds for time  10 deadlifts (245 lbs)  10 toes to bar  10 dumbbell push press (50 lbs)  10 kettlebell swings (70 lbs)  my score: 9:47 50 strict handstand push ups (sets of 10) weighted sit ups 3 x 15 x 70 lbs   • sleep 7.5 hours  • notes: attempted 300 4 times on the clean and got under all of them. My goal is to get it before my birthday, so I got about a week and a half. Metcon was a lot worse than it looked. My grip went away very quickly which had a big impact on my overall time. 
Read more