5 rounds for time of:
400-m run
10 overhead squats
♀ 95 lb. ♂ 135 lb.
Results
Time: 17:55
Subbed rowing and 95lb overhead squats.
2019-09-07 Workout
2019-07-20 Workout
2019-07-16 Workout
CrossFit WOD
3 rounds for time of:
1,000-meter row
5 rounds of Strict Cindy
1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.
Results
Time: 36:10
Compared to 2019-02-02 shaved off 37 seconds.
2019-06-18 Workout
Strength
5×5 press @125lbs (up 10lbs from 2019-06-03)
CrossFit WOD
For time:
2-minute handstand hold
Row 500 m
2-minute plank hold
Row 500 m
2-minute support on rings
Row 500 m
Results
Time: 19:07
2019-06-11 Workout
Strength
5×5 squats @ 235lb s ( up 5lbs from 2019-06-04 )
CrossFit WOD
3 rounds for time of:
Row 1,000 meters
30 jumping pull-ups
30 jumping ring dips
Then, practice SLIPS for 20 minutes.
Results
Time: 27:24
Did not do SLIPS practice
2019-06-04 Workout
Strength
230lb 5×5 Squats ( up 5lbs from 2019-05-22 )
Run 5,000 meters
Practice SLIPS for same duration as 5K run.
Results
Substituted rowing for run. Foot was a little sore from long run the day before. Did not do SLIPS.
Time: 21:27 (29 seconds off 5k PR of 20:58)
Damper Setting: 4
2019-06-02 Workout
For time:
Row 2,000 meters
21 cleans
15 thrusters
Row 1,000 meters
15 cleans
12 thrusters
Row 500 meters
9 cleans
9 thrusters
♀ 95 lb. ♂ 135 lb.
Results
Time: 31:08
2019-05-29 Workout
On a continuously running clock, 2 minutes of each for max reps of:
Burpees
Reverse burpees
Double-unders
Row (for calories)
Squat
30-in. box jumps
20 minutes of SLIPS practice, before and after.
Results
Reps: 217
Burpees (31)
Reverse burpees (10)
Double-unders (60)
Row (for calories) (30)
Squat (65)
30-in. box jumps (21)
2019-05-21 Workout
Strength
255lb 5×5 Deadlift
CrossFit WOD
3 rounds for time of:
1,000-m row
15 clean and jerks
♀ 95 lb. ♂ 135 lb.
Results
Time: 22:51
Rowing Benchmarks
