Thrusters

Tuesday, May 16, 2017

Aspire Fitness

8:00 AM

Warm Up

5 minute row, WMCF Dynamic warm-up, Jump Rope

Thrusters

8x45#
3x5x65#
with shoulder warm up and T2B between sets

Back Squats

Finished with 20 unbroken back squats at 95#

35 minute total workout

Deadlift

Monday, May 15, 2017

Aspire Fitness

8:10 AM

Warm Up

10 minute treadmill (1.0% incline, 5.4 mph)

WMCF Dynamic warm-up

Jump Rope - singles, drills, doubles (13 unbroken, 50 total)

Handstand Technique

3x kick-up hold (left/right hand release)
3x wall walk up

Deadlift

8x95#
5x135#
3x155#
3x155#

50 minute total workout

Bench Press

Sunday, May 14, 2017

Aspire Fitness

8:30 AM

Warm Up

10 min treadmill (1% incline, 5.4 mph)

WMCF dynamic warm up

5 minute EMOM of 5 Box Jumps (24")

Bench Press

8x45#
8x65#
5x95#
5x115#
3x135#
2x155#

Pull-ups/Lunges

1-0
3-0
3-20 yards
3-20 yards
3-20 yards

45 minute total workout

Overhead Press

Friday, May 12, 2017

Aspire Fitness

8:30 AM

Warm Up

10 minute row (just over 1000m)

WMCF Dynamic Warm Up

Jump Rope - singles, drills, doubles

24" Box Jumps (5 reps EMOM)

Overhead Press

3 sets (45#, 65#?)

45 minute total workout

 

Back Squats

Saturday, May 13, 2017

Aspire Fitness

7:30 AM

Warm Up with 10 minute run on treadmill (1% incline, 5.4mph)

WMCF Dynamic Warm up

Squats

5x45#
5x65#
5x95#
5x115#
3x135#

HSPU Technique

3 kick-ups
3 wall walk ups

Pull-ups

3-3-2-2

45 minutes total workout

Tune - Up

Thursday, May 11, 2017

Aspire Fitness

8:00 AM

10 minute run at 5.4 mph, 1.0% incline

WMCF Dynamic Warm-up

3 rounds of 15 air squats, 5 push-ups and 5-3-2 pull-ups

Jump Rope - singles, drill, doubles (53, with 13 of those unbroken)

3x handstand kick-ups
3x wall walk-ups

Deadlift - 3x8 at 95#

Benchpress - 2x8 at 95#

50 minutes total workout

End of an Era

My CrossFit journey has been on a hiatus due to a new job opportunity that kicked off with 5 straight weeks of training (yes including Saturday and Sunday), consisting of 12 hours days except for a few office days and an hour to hour and a half drive to and from location.

I did a lot of awkward object carries (chixsans, 4" iron, 3" iron, plywood boards, etc).  I also spent a lot of time tightening and loosening wing nuts with an 8 pound hammer.

Despite all of this, I still felt my hard earned fitness slipping away.  The training period has come to an end and I will be starting a schedule with 14 days of work and 14 days off.  I will be challenged to make the world my box and get into a rhythm again.