Back squat 1-1-1-1-1 reps
Practice SLIPS for 20 minutes.
Results
1 x 275
1 x 295
1 x 315
1 x 325
1 x 330 (fail)
2019-09-06 Workout
2019-08-28 Workout
3 rounds for time of:
50 squats
7 strict muscle-ups
10 hang power cleans
♀ 95 lb. ♂ 135 lb.
Results
Time: 13:08
For 7 strict muscle-ups, subbed: 1 kipping muscle-up and 5 strict pull-ups.
2019-07-18 Workout
CrossFit WOD
5 rounds for time of:
21 back squats
1 legless rope climb, 15 ft.
♀ 95 lb. ♂ 135 lb.
Results
Time: 16:14
Subbed 95lb squats and did peg board work
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.
2019-06-11 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
2019-06-06 Workout
Strength
185lb 5×5 Bench press
CrossFit WOD
Back squat 15-12-9-6-3 reps
Results
15 x 135lbs
12 x 165lbs
9 x 185lbs
6 x 225lbs
3 x 275lbs
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
2019-05-29 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)
2019-05-27 Workout
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
Results
Time: 46:38
Wore 15lb vest and did 20 rounds of Cindy.
2019-05-22 Workout
Strength
225lb 5×5 Squats
WOD
10 Rounds for time with 15lb weight vest
5 pull-ups
10 push-ups
15 air squats
Results
Time: 12:39
