May 31st 2011

Level 4 CrossFit

Warmup

• Roller/Lacrosse ball work
  


• Medicine ball toss



• Walking stretches



• Windmills

Three cycles (30 reps, 15 reps, 7 reps) each of

• Air Squats



• Situps



• Kettlebell swings (yellow)



• Box Jumps (red)



• Squat Thrusters



• Wall balls (grey)

Time: 16:3x

Comments:

The workout destroyed me. Cordination with new movements is not one of my strong suits and finding a rythem for the bottom three excersises for me was tough. I used a yellow kettlebell (light, should figure out the weights of them). I did like the windmill strechercise at the beginning though, I felt the stretch in that.

LSD Swim (2300 yards)

• 25 yard pool



• 46 laps



• Time: 46:44



• Pace per 500 yards: 10:10

August 25th 2010

Pool Swimming + Crossfit

Pool Swimming: LSD (Long Slow Distance)

• 150 yard warm up
• Distance: 2750 yards (1.56 Miles) in 53:55
• Pace: 9:48 per 500 yards
• 150 yard cool down

Notes: Longest Distance to date in decent time.

Crossfit with Kurt: (INT)

* = partitioned

• 80 Kettlebell swings (35 lb)*
• 20 pushups
• 400 Meter run

• 60 Kettlebell swings (35 lb)*
• 40 pushups*
• 400 Meter run

• 40 Kettlebell swings (35lb)*
• 60 pushups*
• 400 Meter run

• 20 Kettlebell swings (35lb)*
• 80 pushups*
• 400 Meter run

Notes: Wasn't planning on doing this today, just happened to see Kurt on the way out of the pool and decided to do it. Fun time.