Custom CrossFit Programming: Friday, 10/31/14

5-10min warmup, mobilize!!!
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Run
5min Warmup
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5 sets
1min @ 90%
30sec Walk\EZ Jog
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rest\walk 2min additional
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10 sets
30sec @ 90%
30sec EZ
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5min EZ Jog\walk cooldown
Was freezing out, but I was prepared. This whole run felt awesome mentally, but physically my entire right leg hated me afterwards. Shin splits kicked back in halfway through the intervals, which never helps things!

Custom CrossFit Programming: Wednesday, 10/29/14

A. 3 Position Clean, 3 sets, rest 90sec, build
53×1
73×1
83×1
93×1 – Perfect moderate/hard weight for me right now.


B. Clean Pull, 3×3, rest 90sec, build
93#
103#
113# – Can definitely go heavier.


C1. Wt. Mixed Grip Pullups @ 31X1, 4 x 2-3, rest 90sec
1. 10#, 2 reps
2. 10#, 2 reps
3. 10#, 2 reps
4. 10#, 2 reps
C2. CGB @ 30X1, 4 x 4-6, rest 90sec
1. 53×6
2. 63×6
3. 73×6
4. 83×6 – Barely got the last rep.


10 sets – Row
30sec @ 90%
30sec EZ
My 500m split ranged from 1:56 – 2:06 throughout the session.

Custom CrossFit Programming: Tuesday, 10/28/14

Kip Swing Holds, 3 x 5, rest as needed
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Hollow Rocks, 3 x 10-15, rest as needed
Stopped at 10 each time. SO nauseous.
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EMOM 5 – Ring Dip Hold for 10sec, then 4 sec eccentric only
Really hard, but I did it somehow.
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10min – AD @ 80%
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10min @ 80%
1 Rope Climb
10 Walking Lunge
10 PP – 20#\hand
20cal AD
Result: 2 rounds and 10 push press