5x3 deadlift @ 280
WOD
50 single unders
15 lateral jumps over short hurdle
15 deadlifts @ 185
50 single unders
rest 2 minutes
50 single unders
15 lateral jumps over short hurdle
15 deadlifts @ 135
50 single unders
rest 2 minutes
50 single unders
15 lateral jumps over short hurdle
15 deadlifts @ 135
50 single unders
Workout was fasted again. Protein shake after ~2:15 pm. Weight 255.5 after workout
BP 131/83 pulse 92 less than 20 mins after workout
Thursday, November 21, 2019
Wednesday, November 20, 2019
Good For You Crossfit workout 11/20/19
5x3 Back Squat @ 225
WOD: roughly 7 minutes
2 min row as hard as possible
20 air squats
100 single under jump rope turns
20 air squats
2 min row as hard as possible
First back squats in well over a year. Felt good, could definitely have gone higher, maybe 20 lbs. Way out of shape, metcons really hurt when you are this out of shape.
weight ~254
workout fasted
WOD: roughly 7 minutes
2 min row as hard as possible
20 air squats
100 single under jump rope turns
20 air squats
2 min row as hard as possible
First back squats in well over a year. Felt good, could definitely have gone higher, maybe 20 lbs. Way out of shape, metcons really hurt when you are this out of shape.
weight ~254
workout fasted
Tuesday, November 19, 2019
11/19/19 GFY workout, sort of
5x3 push press @155
3x3 negative/assisted pullups
No real WOD today. Furnace issues cut into workout time....
40 single arm hang power clean and press @ 35lb db.
Need to commit to workout at lunch time...every day.
3x3 negative/assisted pullups
No real WOD today. Furnace issues cut into workout time....
40 single arm hang power clean and press @ 35lb db.
Need to commit to workout at lunch time...every day.
Monday, November 18, 2019
Starting Good For You Crossfit: 11/18/19
Going to follow the programming from Freddy Camacho and Chyna Cho's gym, goodforyoucrossfit.com
I've read their programming/blog for years, but never actually committed to crossfit or their programming. Ideally, I want to maintain/gain strength, lose fat, and really increase work capacity. Their programming looks ideal. I am going to follow along one week behind so I can make adjustments for weather and available equipment/abilities, since I work out from home and I am very out of shape.
Today's workout:
5x3 Front Squat @ 155
3x10 RDL @ 135
WOD: 10 thrusters @ 65lbs and 10 hanging knee raises. 3 rounds in 6 minutes.
Could have gone up in weight on the squat, will on the next pass. GFY workout called for AMRAP in 10 minutes: 20 Thrusters @ 75lbs, 20 toes to bar. I made the adjustment given my abilities.
Fasted workout at 3:00 p.m.
BP 15 minutes post workout: 132/86 pulse 90
Weight ~260lbs.
I've read their programming/blog for years, but never actually committed to crossfit or their programming. Ideally, I want to maintain/gain strength, lose fat, and really increase work capacity. Their programming looks ideal. I am going to follow along one week behind so I can make adjustments for weather and available equipment/abilities, since I work out from home and I am very out of shape.
Today's workout:
5x3 Front Squat @ 155
3x10 RDL @ 135
WOD: 10 thrusters @ 65lbs and 10 hanging knee raises. 3 rounds in 6 minutes.
Could have gone up in weight on the squat, will on the next pass. GFY workout called for AMRAP in 10 minutes: 20 Thrusters @ 75lbs, 20 toes to bar. I made the adjustment given my abilities.
Fasted workout at 3:00 p.m.
BP 15 minutes post workout: 132/86 pulse 90
Weight ~260lbs.
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