This morning was an insane workout, but one of the best I've had in a very long time. This was extremely hard work; hard work that most people are just not willing to do. This workout left me completely gassed out, but I am really proud of myself and my wife for our efforts (we were the only two people doing this together). It was an extremely humid morning and we were totally smoked at the end of this. I'm really thankful to be able to hit crazy difficult workouts like this and push myself way beyond perceived limits, that is what Crossfit is all about. Great day in the gym, looking forward to a rest day tomorrow and another tough session on Saturday.
A.
Snatch Balance
Quickly Build to a Moderately Heavy Double
-135#, 185#, 205#, 225# ... much more there, but called kept it on the lighter side, was a good warm-up.
B.
On the 0:00…
For Time:
400 Meter Run
30 Thrusters (115/80)
400 Mete Run
On the 20:00…
4 Rounds For Time:
21 Wallballs (30/20)
15 Toes to Bar
9 Deficit Kipping Handstand Push-ups (6″/4″)
6 Rounds For Time:
2 Rope Climbs (15')
100 Meter Run
10 Alternating Dumbbell Power Snatches (70/55#)
100 Meter Run
On the 60:00…
For Time:
21-18-15-12-9
Row for Calories
Bike for Calories
-Result =
-4:56 ... thrusters were 21/9
-18:04 ... deficit HSPU were a shit-show
-14:42
-12:20
PM Workout (1830)
3 x 600m
3 x 200m
3 x 500m
3 x 200m
90 seconds rest between reps
3 minute rest between sets
-Result =
600s = 2:03, 2:07, 2:03
200 = 38, 33, 38
500 = 1:42, 1:44, 1:50
200 = 35, 33, 30
I was surprised by how good I felt this afternoon. Overall this is probably one of the most high volume training days I've ever done... but I felt fit throughout and really enjoyed all the training today. Looking forward to some rest tomorrow and a few more tough workouts before my week of vacation for the 4th of July.
For Time:
400 Meter Run
30 Thrusters (115/80)
400 Mete Run
On the 20:00…
4 Rounds For Time:
21 Wallballs (30/20)
15 Toes to Bar
9 Deficit Kipping Handstand Push-ups (6″/4″)
On the 40:00…
6 Rounds For Time:
2 Rope Climbs (15')
100 Meter Run
10 Alternating Dumbbell Power Snatches (70/55#)
100 Meter Run
On the 60:00…
For Time:
21-18-15-12-9
Row for Calories
Bike for Calories
-Result =
-4:56 ... thrusters were 21/9
-18:04 ... deficit HSPU were a shit-show
-14:42
-12:20
PM Workout (1830)
3 x 600m
3 x 200m
3 x 500m
3 x 200m
90 seconds rest between reps
3 minute rest between sets
-Result =
600s = 2:03, 2:07, 2:03
200 = 38, 33, 38
500 = 1:42, 1:44, 1:50
200 = 35, 33, 30
I was surprised by how good I felt this afternoon. Overall this is probably one of the most high volume training days I've ever done... but I felt fit throughout and really enjoyed all the training today. Looking forward to some rest tomorrow and a few more tough workouts before my week of vacation for the 4th of July.
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