2019-06-30 Travel Workout

In Saumur, France. Did a short run up to the grocery store, then a quick park workout in the park across the street.

A. 1 mile run

B. 5 rounds, not for time
{
5 strict chinups
10 pushups
}

C. HS practice
5 HSHold, 20s each
bent finger trick helped a lot!

D. 1 mile walk (back w groceries!)

2019-06-29 Travel Workout

A. Run 5.25 km; 31:20; 5:58 pace (lots of stopping for pics)

2019-06-28 Travel Workout

Folks at Crossfit Zermatt were nice enough to give me the keycode to let myself in and had a workout to myself early in the morning.

A. Run 1km (to the gym)

B. Activation - 2 rounds
{
2 cleans 95, 115#
2 HSHold
2 ring pullup, 1strict MU
}

C. 10 rounds for time
{
3 CJ 135#
2 Strict HSPU
1 Strict MU
}
20 min (the air is thin up there!)

2019-06-27 Travel workout

In Zermatt, Switzerland today.  After waiting for a local box to open at 7am as they were supposed to, I gave up, and instead did my own small workout as I was pressed for time.

A. 1km run

B. 6 rounds, not for time
{
5 l-sit chinups
1 HSHold
}

C. 1km run

Later

D. 10km hike down from partway up Klein Matterhorn in Zermatt - ~3hrs

2019-06-26 Travel Workout

Last morning in Venice. Did a quick run to see a part of the city I'd not seen yet

A. 5.01 km run. 35:26. 7:04 pace (faster, but stopped to take some pics, check my map, etc)

2019-06-25 Travel Workout

Had a nice run around scenic Venice. Had to stop to check map a couple times, so pace was off

A. Run 5.74k,  34.24,  5:59 pace

2019-06-24 Travel Workout

Ran around Athens on our last morning there.

A. Run 5.72km, 33:13, 5:49 pace

2019-06-23 Travel Workout

Travel workout in a city park here in Athens

A. 1km run

B. 10,9...1
{
Chinups/Pullups (5+5, 5+4, 4+4...)
pushups
}

C. 1km run

2019-06-22 Travel Workout

Ran along the breakwater where our boat was docked.

A. Run 4.7km, 24:21, 5:11 pace

2019-06-20 Travel Workout

Ran around the little peninsula we were docked at

A. Run 4.59km, 25:00, 5:26 pace

2019-06-18 Travel Workout

SHORT run while I checked out some ruins on the island we were on

A. Run 2.05km, not for time

2019-06-16 Travel Workout

Ran along the Tiber while in Rome

A. Run 5.66km, 29:27, 5:12 pace

2019-06-14 Travel Workout

Arrived in Rome yesterday after 24 hrs of travel, so crashed, got up, got a quick run in.

A. Run 4.3km; 26:00; 6:03 pace (lots of stopping to check map, etc)

2019-06-12 WOD

WARM
std warmup
clean drills
400m run

MAIN

A. "The Chief" - 5 rounds, each for max rounds in 3 min, w 1 min rest between rounds
{
135# Power Clean
6 pushups
9 Air Squats
}
I managed 4 rounds, per round, for 20 rounds total

2019-06-11 WOD

WARM
std warmup
400m run
10 cal ski erg

MAIN

A. 5 rounds, not for time
{
3 weighted dips 20#
5 strict dips
7 kipping dips
}
3-5-7, 3-5-5, 3-5-3, 3-3-3, 3-3-3

B. For time: 25-20-15-10-5 (Rx was double that)
{
Db Snatch 50#
T2B
}
time: 14:41

I added

C. 3 rounds, not for time
{
1 strict MU
1 HSHold ~20s
}

2019-06-10 WOD

WARM
std warmup
70 cal AirDyne (in 4 stints)

MAIN

A. BackSquat clusters 3x 10.10.10 (30s/3min)
10.10.10 @ 95
10.10.10 @ 105
10.10.10 @ 115

B. Sprint sets - 4 sets, on 4 min mark
{
7 wallball 25#
5 burpees
8 can AirDyne
}
~1min each (timer on airdyne wasn't working)

I added

C. StrictMU practice
1,2,3

2019-06-09 Sunday Run

Not quite 10k but been a while since I got close, so good enough.

A. Run 9.05km, 43:41; 4:50 pace

2019-06-08 WOD

Saturday partner wod, Tom came along.

WARM
std warmup
200m run
several of movements below

MAIN

A. 10 min EMOM
{
odd: 5 thruster 95# (Rx was 6 @ 135) - Tom did 45# bar
even: 3 Strict MU (Rx was 6 MU) - Tom did 4 strict pullups, 4 pushups
}

B. "Kelly" w partner. 5 rounds for time, run together, trade off as needed
{
400m run (together)
30 wallball 20# (3x5 each)
30 box jump 24" (15x1 each)
}
23:30

2019-06-07 WOD

WARM
std warmup
3x10s Airdyne sprints
2x20 du
2x5 DBSquatThruster 20#
2x5 pullup

MAIN

A. 4 rounds, each on the 3 min mark
15 cal AirDyne for time
19s, 18s, 19s, 19s

B. For time: 12-10-8-6-4 of
{
DB HangCleanThruster 2x35# (Rx was 50#)
C2B pullup
25 DU on each round (5 rounds)
}
10:19

C: w partner, trade off as neeed
{
100 russian KBS 53# (Rx was 70)
100 T2B
}
Did 10x5 each, in 6:39

I added

D. 2 StrictMU

2019-06-06 Travel Workout

Quick hotel workout before heading off to meetings.

A. 10,9,8...1
{
Pushup
Air Squat
}

B. HSHold practice
3x30s

2019-06-04 WOD

WARM
2x250m row
std warmup
deadlift/clean/backsquat/s2oh drills

MAIN

A. 10 min EMOM
{
Odd: 10 GHD situp (Rx was 15 v-up)
Even: 10 T2B (Rx was 15 T2B)
}

B. For time, 20 min cap
{
400m run
50 Deadlift 135# (Rx was 185#)
400m run
50 Back Squat 115# (Rx was 135#)
400m run
50 Push Jerk 95# (Rx was 115#)
}
19:30

I added

C. Chinup work
1x5 chinup
2x2/side OneArmChinup (assisted)

2019-06-03 WOD

WARM

std warmup
row 750m
clean drills

MAIN

A. 10 min EMOM
{
Clean
Hang Clean
SplitJerk/PushJerk (did split up to 5th round, then pushjerk when it got heavier)
}
95, 105, 115, 125, 135, 135, 145, 145, 155, 165

B. 5 rounds for time
{
10 burpees
20 wallball 20#
}
9:24

I added

C. MU practice
1, 2, 3 strict MU

2019-06-02 Sunday Run

Was pressed for time, so just did a 3K run instead of 5k or more

A. Run 3k, ~15min, ~4:50/km

2019-06-01 WOD

Saturday partner wod. Tom came along today

WARM
std warmup
1k row

MAIN

A. Activation: tabata warmup
{
odd: 10 weighted situp 25#
even: 25 DU
}

B. 7 min AMRAP w partner
{
7 OH Squat 75# (Rx was 95#, Tom did empty training bar)
7 S2OH (Pushpress)
}
4 rounds even, each

. 7 min AMRAP w partner
{
16 Alternating DB Snatch 35# (8 each, Tom did 10#, Rx was 50#
10 D-ball over 100# (Tom did 30#)
}
3 rounds each, plus 4 snatches each

. 7 min AMRAP w partner
{
200m run (together)
14 burpee box jump over (7 each)
}
4 rounds even