101004 – Front Squat and MetCon

3 Rep Max Front Squat

Up to 220 lbs.

3 Rounds of:  400M Run / 10 Push-ups / 10 Pull-ups / 10 KB Swings (53 lbs.)

Time = 9:30

100823 – Back Squat and MetCon

Back Squat:  215lbs. x 3 / 230lbs. x 3 / 245lbs. x 4

MetCon:  3 Rounds of: 400M Run / 15 Burpees

Time = 8:08

100817 – Row/Run

3 Rounds of:  500M Row / 400M Run

3:20, 3:35, 3:51

10730 – Push Press & MetCon

Push Press up to 185lbs.

400M Run / 25 Pull-ups / 25 OHS (45#) / 400M Run / 25 Thrusters (45#) / 25 Sit-ups / 400M run / 25 KB Swings (53#) / 25 Push-ups

Time = 13:59

Push-ups destroyed me.

10712 – Back Squat & MetCon

Back Squat

170 x 5 / 195 x 5 / 220 x 6

2 Rounds of:  400M Run / 50 Squats

Time = 5:47

100614 – Back Squat & 400M Runs

Back Squat – 165lbs. x 5, 190lbs. x 5, 215lbs. x 11

400M Run w/ 3:00 Min Rest:  1:18, 1:22, 1:21.

10510 – MetCon

AMRAP in 30:00 minutes of:

400M Run / 10 Ring Dips / 10 Knees to Elbows

7 Rounds completed.

Ring Dips were terrible.  Had no more than 5 consecutive.  Huge props to Doug and Anders for 9 rounds.

100411 – Team WOD

Two person teams complete:

6 Rounds of 400M Run / 20 Wall Ball (20#) / 20 Box Jumps (24″)

Time = 23:54

Right foot is sore as are both knees.

100316 – MetCon

4 Rounds of:

400M Run /15 Pull-ups / 15 Push-ups / 15 Sit-ups / 15 Squats

Time = 18:58

Push-ups killed me.

Nice Day Outside

TitanFit WO

4 Rounds of:

400m Run
15 – Box Jumps (18″ Box)
15 – Ring Push-ups
15 – Wall Ball Shots (20lbs.)

Time = 15:55

My shoulder has not bothered me at all today after the pull-ups yesterday. So that is good news. My ability to do push-ups, on the other hand, is bad news. During the 4 Rounds today, I didn’t string more than 5 consecutive together.

Tomorrow is more rest!

Light on the Feet

TitanFit WO

400m Run
50 Double Unders
400m Run
40 Box Jumps (18″)
400m Run
30 Wall Ball (20lbs.)
400m Run
20 KB Swings (53lbs.)

Time = 12:21

This wasn’t to bad of a workout to follow Linda.

Shoulder Pain

TitanFit WO

“At the Hands of DJ”

4 Rounds of:

400m Run
15 – OHS (95lbs.)
10 – Burpees
5 – Ring Dips

Time = 22:48

My OHS were severely broken due to lingering pain in my left shoulder. Obviously, the time off over the weekend didn’t help. So, I’m going to be serious about rehabbing it over the next few days.

And Sharon returned today to sign up for a membership. No surprise that Herb is going to have her deadlifting tomorrow!

Squ………

TitanFit WO

Back Squat x5 x3 @ 240lbs. (80% of 1RM)

Metcon

4 Rounds of:

400m Run
50 Squats

Time = 12:41

I’m outta shape

TitanFit WO

5 Rounds of:

400m Run
20 – Box Jumps (18″ Box)
20 – Dumbbell Thrusters (20lbs. DB’s)

Time = 21:31

Back in the Swing

TitanFit WO

Run 1: 1:14
Row 1: 1:48

Run 2: 1:25
Row 2: 1:52

Run 3: 1:24
Row 3: 1:56

400m Run and 500m Row for 3 Rounds. Two minutes rest between each effort. That’s the best I can remember it. The run times are correct, but the row times might be suspect.