** 3 RFT**
20 calories on the rower
20 lateral burpees
20 ring rows
Time 14:54
1/17/12
1/11/12
Wednesday, January 11th
METcon
"Fran"
21-15-9
Thrusters (95lbs)
Pull-ups
Time 8:58
This was by far not my best Fran time. My test time is actually less than double this time. I'm not really sure what to attribute this too. I know what it feels like to get after this workout and complete this as fast as you can, its one of the worst feelings in the world. Its hard to explain unless you've been there. The Crossfit gym is going to be closed for 4 days to finish the flooring. So we will see how many workouts I actually get in these next few days.
1/5/12
Thursday, January 5th
1 RM front squat
205lbs
METcon
**5 min AMRAP**
Front squat (55lbs)
Score 93 reps
I tried to make the jump of 205 to 225, I knew it was going to be too much, but I tried anyways. I should have went back and tried 215lbs, but I didn't.
Wednesday, January 4th
1 RM Push Press
200lbs **New PR**
METcon
* For Time*
50 thrusters (75lb)
40 hang cleans (75lbs)
30 pull-ups
20 power clean and jerk (75lbs)
10 handstand push-ups
Time 13:26
1/3/12
Tuesday, January 3rd
1 RM deadlift
325lbs
METcon
**3RFT**
500m row
20 deadlifts @ 50% of 1RM (165lbs)
Time 11:43
The dead lift went well today. I could have done a little more, but my back rounded a hair on the way up, so I decided to call it. The workout burnt the liver off my butt and lower back. I bought my first new pair of INOV-8s today online, so they will be here in a few days! I'm interested to see how they feel. Back into the gym tomorrow..
1/2/12
Monday, January 2nd
1 RM power clean
200lbs
METcon
20 min AMRAP
*1 min of work/1min of rest*
5 wall balls
5 burpees
Score 17 rounds 6 reps
This was my first workout of the year. It went ok, I was hoping for 210lbs on the power clean, but maybe another time. I went from 200lbs straight to 210...the jump was too big I guess. The METcon wasn't too bad. Looking to get back into the gym tomorrow.
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