2/27

A.  Front squat, 4x4; rest 2 min *send video again
55#, 65#, 70#, 70#. 

B.  Back rack reverse lunges, 10 totalx3; rest 2 min

All at 65#. 

+

20 Box jumps 20"

30 KBS 35#

40 Cal Row

50 Jump rope singles

Run 1 mile

Total time: 12:46. Did as listed. 

+

Foam roll thoracic/lats/glutes and quads

:30 sec spiderman stretch

:30 sec half pigeon

10 glute bridges

Did this. 

2/20

A.  Bent over supinated grip barbell rows, 6-8x4; rest 1:30

55# (8), 55# (8), 60# (8), 60# (8)

B.  Seated single sided bicep curl, 10 repsx3; rest 1 min after each set

12#, 15#, 15# 

+

4 RFT:

10 Ring rows

5 GHD sit ups

20 Cal Assault

Total time: 15:25.2

This workout was funny because of the way things are positioned in the gym -- I was literally making a giant triangle. Rings rows diagonal across gym to GHD machine then diagonal the other way to assault then straight across to rings. haha 

+

Foam roll thoracic and lats

:30 sec puppy dog stretch

Banded lat, tricep stretch

Did this. 

I'm also running a fitness intervention for homeless youth. We've hired crossfit coaches, but I went to make sure everything was in order after my work meeting. There was an odd number and one of the teens asked me to be her partner. Sooooo did some 30 seconds on and off of air squats, step ups, and burpees in jeans and Toms. hahaha 

2/19

A.  Power clean, 1.1.1x4; rest :15 sec/rest 2 min

65#, 70#, 75#, 80# 

Sent video of the 80#. 

B.  V ups, 10x4; rest 1 min

Did this. 

+

15-12-9

Hang power clean 55#

Wall ball 

*Run 400 m after the 15/12/9 (three runs total)

Did this. Power cleans as listed. 12# Wall Ball to no target... just the wall with good form. 

Time: 9:56

Forgot to do the supplemental stuff. 

2/18

My hip was bothering me and I was dehydrated so just did 30 minutes easy with a friend. 

2/17

A.  Pull ups, 5,4,3,2,1; rest 2 min *use a band to get the reps unbroken 

Did this. Used a heavier (green) band for first two sets. Then the thin blue band for last 3 sets. 

B.  Single sided banded lat pull downs, 8 each armx3; rest as needed

I couldn't figure out how to do these so did double sided. I asked someone at the gym who coaches and they didn't know... Can you please send a video? 

+

12 min amrap:

10 Sit ups

12 Burpees

28 Cal assault

2 full rounds plus sit ups, plus burpees, plus 17.7 cals on the assault 

+

:30 sec puppy dog

10 scorpians

10 band pull aparts

Banded lat stretch

x2

Did this. 

2/15

A.  Front squat, 4x4; rest 2 min *send video........only weights that you stay upright

35#, 55#, 65#, 65# 

B.  Back rack reverse lunges, 10 totalx3; rest 2 min

All at 65#. 

+

3 RFT:

Row 500 m

10 Deadlift 125#

10 Box jumps 20"

Did as prescribed. Total time: 11:56.4 

It was super humid and the gym floor was slippery, but still did the 20" box jumps. 

+

Foam roll thoracic/lats/glutes and quads

:30 sec spiderman stretch

:30 sec half pigeon

10 glute bridges

x2

Did this. 

2/14

A.  Bent over supinated grip barbell rows, 8-10x3; rest 1:30

35# (10), 55# (10), 55# (10)

B.  Seated single sided bicep curl, 10 repsx3; rest 1 min after each set

15# (10), 15# (10), 15# (10) 

+

100 Jump rope singles

then:

4 Rounds-

5 Push ups

7 Ring rows

9 Squats (perfect form)

then:

100 Jump rope singles

Did this. 

+

Foam roll thoracic and lats

:30 sec puppy dog stretch

Banded lat, tricep stretch

Did this. 

2/10

Crashed a bike.... Don't ask. haha

2/8

Did this workout, but can't find notes. 


A. Back squat, 2,2,2,2; rest 2 min up to 120#
B. Hamstring curls with sliders, 6-8x3; rest 1:30


+

20-15-10
Wall ball 12# 
Deadlift 125#
Cal Assault 

+

:20 sec supine twist
Banded hamstring stretch
Foam roll glutes/quads
:30 sec couch
:30 sec pancake
Single leg glute bridge, 10 each legx3

2/4

Ran 6 miles with a friend.

2/2

A. Power clean, 10 singles up to 80#; rest as needed
55#(1), 65#(3), 70#(2), 77.5#(3, screwed up weights), 80# (2) 

B. GHD sit ups, 6-8x3; rest 1 min *send video

8 each round x 3 rounds. 
+

12 min amrap:
12 KBS 35#
12 Box jumps 20”
Row 24 cals 

Completed 3 full rounds + 12 KBS, + 12 Box jumps + 2 cal row. 

Limited by fear of 20" box jumps and a stuffy nose (allergies). 

+

Banded three way hamstring stretch
:30 sec couch
:30 sec half pigeon

Did this. 

2/1

A.  Eccentric pull ups, 3x4;rest 2 min 

Did this. 3 each round x 4 rounds. 

 B1. Hollow body hold, :20 secx4; rest :30 sec 
B2. Hollow body arch, :20 secx4; rest :30 sec 

Did this. 

+

4 RFT:
8 dumbbell push press 20#
6 Push ups 
Run 400 m

This was a mess. Used 12# dumbbells and had to switch to girl push ups. I don't know what was wrong. 

Time: 10:52.6 
+

 C.  T raises, 10x3; rest 1 min 

Did this with 5# dumbbells. 
+

:30 sec puppy dog
Foam roll thoracic and lats

Did this.