2019-01-23 Workout

CrossFit

CrossFit WOD

3 rounds of:
7 dumbbell bench presses
5 strict L pull-ups

Then,
Row 1,000 m for time

Results

Substituted bar bench for dumbbell bench

Round 1:
Bench: 7 @155lb
Strict L pull-ups: 5

Round 2:
Bench: 7 @155lbs
Strict L pull-ups: 5

Round 3:
Bench 1: 7 @175lb
Strict L pull-ups 1: 5

1,000m row

Time: *3:50

*Had to get off rower two times to adjust rower sliding back

Reference
Level 1 – > 4:21 min
Level 2 – 4:11-4:20
Level 3 – 4:01-4:10
Level 4 – 3:51-4:00
Level 5 – 3:41-3:50
Level 6 – 3:31-3:40
Level 7 – 3:21-3:30
Level 8 – 3:11-3:20
Level 9 – 3:01-3:10
Level 10 – < 3:00 min

2019-01-07 Workout

CrossFit

CrossFit WOD

**Substituted V-Ups for GHD

*Used 35lb kettlebells (qty 2)
**Substituted V-Ups for GHD

21-15-9 reps for time of:

*Dumbbell clean and jerks
Strict pull-ups
**GHD sit-ups

Men: 35-lb. DBs
Women: 25-lb. DBs

Weight: 184.2lbs
Time: 14:57

Notes: First not “run” workout of the year and since beginning Ideal Protein Diet on October 21, 2018.