maidenfan Posted August 7, 2015 Author Share Posted August 7, 2015 Belt squats and a 2k skierg in 7:18 Quote Link to comment Share on other sites More sharing options...
maidenfan Posted August 8, 2015 Author Share Posted August 8, 2015 Treadmill intervals - 25 mins total - alternate 2 mins @ 8:00 pace, 1 min @ 5:45 pace Quote Link to comment Share on other sites More sharing options...
maidenfan Posted August 10, 2015 Author Share Posted August 10, 2015 215lb "Grace" (30 clean & jerks) in 14:16, then 75 throws w/a 22lb d-ball. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted August 11, 2015 Author Share Posted August 11, 2015 Belt squats then a 10' strapless row - 2707m (1:50.8, DF110, 19 sm). Quote Link to comment Share on other sites More sharing options...
Jeff Parker Posted August 11, 2015 Share Posted August 11, 2015 Morgan, Impressive Grace! I just started doing some crossfit style workouts to get and keep my bodyweight down. Just looking at the workouts they don't look too bad, but doing them is another story! Quote Link to comment Share on other sites More sharing options...
maidenfan Posted August 12, 2015 Author Share Posted August 12, 2015 Morgan, Impressive Grace! I just started doing some crossfit style workouts to get and keep my bodyweight down. Just looking at the workouts they don't look too bad, but doing them is another story! Impressive for me, yes (lol). Rich Froning does a 225lb grace in 3:15. I like doing the hit style, round based workouts, but I'm not an all-in crossfit person. Work sent me to the level 1 instructors course and we do have an affiliate at work, but I'm more of a do what I want style 20 min treadmill run - 2.85 miles (7:01 pace) Quote Link to comment Share on other sites More sharing options...
maidenfan Posted August 13, 2015 Author Share Posted August 13, 2015 Squat clean + 1 front squat - worked up to multiple singles at 225, then one at 245 & 255, one arm barbell snatches, ~50 throws w/the braemer stone, then belt squats. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted August 15, 2015 Author Share Posted August 15, 2015 5 min ski, row, treadmill hill walk intervals - belt squats after Quote Link to comment Share on other sites More sharing options...
maidenfan Posted August 16, 2015 Author Share Posted August 16, 2015 3 rounds of: 5 min strapless row, 5 min treadmill hill walk, 5 min ski (1:50 avg row, df120, 20sr - 1:50avg ski, df90, 35sr) Quote Link to comment Share on other sites More sharing options...
maidenfan Posted August 17, 2015 Author Share Posted August 17, 2015 Snatch balance to 135, squat cleans to 245, overhead squat to 205, then 62 x 100lb DB snatches in 10 mins. Great workout. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted August 19, 2015 Author Share Posted August 19, 2015 1 round of: 3 min seated skierg (753m, 1:59.5 avg, DF85, 40sm), 3 min run at a 6:58 pace, 3 min strapless row (853m, 1:45.5, DF120, 19sm). The plan was multiple rounds, did one. Finished with a 10 min run at about a 6:50 pace, then 10 mins of hill walking. Rested a few mins, then did another, short, strapless row (2003m, 7:27.3, 1:51.6 avg, DF110, 17 sm). The last row made the legs feel real good. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted August 20, 2015 Author Share Posted August 20, 2015 Front squat singles to 275, OHS singles to 205, squat cleans singles + FS to 225, several puts with a 22lb & 40lb slamball, belt squats x 5 reps, sandbag shoulder and squat singles to 175, sandbag C&P singles to 175. Decent workout. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted August 21, 2015 Author Share Posted August 21, 2015 20 min treadmill run (2.74 miles/7:17 pace) and a 5 min strapless row (1379m, 1:48.7 avg, DF 82, 15 s/m). Row blasted the legs good! Quote Link to comment Share on other sites More sharing options...
maidenfan Posted August 22, 2015 Author Share Posted August 22, 2015 Easy, work-the-bugs-out workout: 5 min hill walk/5 min strapless row (2:00avg/DF110ish/14sm), 6 min hill walk/6 min strapless row (1:57avg/14sm), 5 min hill walk/5 min row (1:53avg/15sm). Quote Link to comment Share on other sites More sharing options...
maidenfan Posted August 25, 2015 Author Share Posted August 25, 2015 Front squat to 295, overhead squat to 205, then 6 rounds of: 100lb DB snatch x 10 and 10 x 40lb Dball puts for distance in 17:50. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted August 25, 2015 Author Share Posted August 25, 2015 10' skierg (2767m, 1:48.4, DF 95, 36sm), then 30' on the treadmill (4 x 5' @ 7:30 pace, 2 x 5' @ 15' pace). Good ski workout. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted August 27, 2015 Author Share Posted August 27, 2015 Front squat to 275 (5 singles), OHS to triples at 185, 50 x 100lb DB snatches in 6:44, ~30 puts for distance with a 40lb dball, ~30 puts for height with a 22lb dball, neck strap & bridging. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted August 28, 2015 Author Share Posted August 28, 2015 10' of 30/20/10 skierg intervals (2732m, 1:49.8, DF95, 38sm), then 15' of treadmill intervals (2' @ 7:30, 1' @ 6:00, 2 @7:30, 1' @ 6:00, 3' @ 15:00, 2' @ 7:19, 1' @ 5:52, 2' @ 7:19, 1' @ 5:52). Quote Link to comment Share on other sites More sharing options...
maidenfan Posted August 29, 2015 Author Share Posted August 29, 2015 ~3 mile run w/the wife and 2 x 5' 30/20/10 intervals on the skierg (1365m 1:49.8/1376m 1:49.0) Quote Link to comment Share on other sites More sharing options...
maidenfan Posted August 31, 2015 Author Share Posted August 31, 2015 Back squat singles to 345, f squat singles to 275, ohs to 215, then 20 x 100lb DB snatches and 100 x 40lb dball shot puts in 18:10 Quote Link to comment Share on other sites More sharing options...
maidenfan Posted September 1, 2015 Author Share Posted September 1, 2015 5' skierg (1325m), 5' rowing (1464m), belt squats, ~2 miles of walking w/a 50lb vest. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted September 3, 2015 Author Share Posted September 3, 2015 Back squat singles to 375, front squat singles to 295, ohs singles to 225, then 50 x 100lb DB snatches in 6:23 Quote Link to comment Share on other sites More sharing options...
maidenfan Posted September 5, 2015 Author Share Posted September 5, 2015 10' strapless row (2804m) and a 27' run. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted September 5, 2015 Author Share Posted September 5, 2015 3 rounds of: 3' row and 7' elliptical (2652m, 1:41.8 avg, df120, 19sm, ~300 cals on the elliptical) and a few snatches with my homemade "man" dumbell (115lbs w/a 1.75" smooth handle). Quote Link to comment Share on other sites More sharing options...
maidenfan Posted September 8, 2015 Author Share Posted September 8, 2015 Yesterday Back squat singles to 365, front squat to 275, OHS to 225 x 2, PC to 225, snatch + 5 OHS to 155, push press to 205 x 3. 1 Quote Link to comment Share on other sites More sharing options...
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