14
Aug
Tuesday, August 15th
Reminder, bring a friend to any class on Saturday, August 20th. Spread the gainz.
Today’s push-up count: 41
WOD
“Miron”
5 rounds for time of:
800-meter run
23 back squats, ¾ body weight
13 deadlifts, 1 ½ body weight
Post time to comments.
Mirosław “Miron” Łucki, 38, died Aug. 23, 2013, in Ghazni Province, Afghanistan, from fatal wounds inflicted by an improvised explosive device. Łucki was a Warrant Officer at the time of his death, and was posthumously promoted to Sergeant Major of the Army. Łucki began his service in the Polish Army in 1997.
Łucki enjoyed cross-country running and the intensity of CrossFit workouts. When it came to fitness his motto was “100 percent or it’s not worth the hassle.”
Łucki is survived by his wife and son.
Scale city bc of my knee:
3 rounds:
1 mile ass bike
23 back squats @ 115#
13 DL @ 205#
Time: 24:15
3+100m hill sprint
back squats at 80#
Deadlifts at 160#
50 push ups
Total push up count: 626
NYSC
Crossfit Linchpin wod
6 x 400 m “sprints”
Ran at 6.5 – that’s a sprint for me
Rested about 1.5-2 min after each round
Nice!
3+26 rx mas o menos
BS: 130
DL: 260
ouch
3+800 Run+9 Back squats (hit 30 min time cap)
Back squat @65
Deadlift @125
“Miron”
5 rounds for time of:
800-meter run
23 back squats, ¾ body weight Lina: 65
13 deadlifts, 1 ½ body weight Lina:135
Total: 3 Rounds + 800 meters + 10 Back squats
5×5 Press @48 (I didn’t increase the weight, next week I will, Just want to make sure I have a good technique performing the exercise)
41 push-ups, check!
Weighing in at 170
“Miron” with a 30 minute time cap
4 rounds at prescribed weights, 125 and 255
???? more like a 30 minute amrap than 5rft, but fun regardless.
3 + run and 13 bs
bs @ 80
dl @ 155
In the hole with push-ups. Gotta catch up manana!
3 rounds
125 and 250
Last round with 225 due lower back pain and not the best technique.
755 push ups so far
Monday
40 push-ups (25-15) and a long long hike
Tuesday
super modified “Miron” at the MDI Y (can’t leave your barbells unattended):
23 back squats at 65
13 deadlifts at 115
– 16:00
41 push-ups (15-15-11)
some tennis or lap swim yet tbd
Still sick, but:
5 x 3 at 245, super set with 3 strct pull ups and 10 push ups
AMRAP for 10 minutes:
5 PUs
walking lunge for 20 feet to
10 situps
walking lunge back to rack then
5 front squats at 135.
Shouldnt be a big deal but I was buried. Keto fun resulted in goals though: weigh in this morning was 200. Started at 215 4 weeks ago.
“Norim”
5 rounds for time of:
20 Burpees
23 goblet squats, 24kg db
13 deadlifts, 2 24kg dbs
20:09
So many burpees this week, what gives?
72 Push-ups, 562 total, trying to catch Ashley. This is a race to 1,000, correct?
41 Push Up ✅
Scaled 4R plus a lap (count a 100m of that)
DL 123
BS 63
“Bike Buffet” Part #1
AMRAP 4:00
15-12-9: Wallballs (20/14), CTB Pull-Ups
Time remaining, Max Calorie assault bike
18 cals
– Rest 4:00 –
“Bike Buffet” Part #2
AMRAP 4:00
15-12-9: Wallballs (20/14), Toes to Bar
Time remaining, Max Calorie Assault bike
18 cals
– Rest 4:00 –
“Bike Buffet” Part #3
AMRAP 4:00
15-12-9: Wallballs (20/14), Pull-Ups
Time remaining, Max Calorie Assault bike
10 cals
This is meant to be a recovery effort, with bouts of increased speed on the designated minutes. Putting time on the rower to recover and strengthen the posterior chain will be a focus of effort on this training cycle. Low impact, but high gain. Again, today’s session is designed to be a recovery effort.
On the Minute x 12
Odd Minutes – Recovery Row. Conversational pace. Relaxed.
Even Minutes – Paces below, based off your estimated/current 2K row time.
Minute 2 @ 1:56 / 500 Meters
Minute 4 @ 1:54 / 500 Meters
Minute 6 @ 1:52 / 500 Meters
Minute 8 @ 1:50 / 500 Meters
Minute 10 @ 1:48 / 500 Meters
Minute 12 @ 1:46 / 500 Meters
“Bike Buffet” Part #1
AMRAP 4:00
15-12-9: Wallballs (20/14), CTB Pull-Ups
Time remaining, Max Calorie assault bike
0 cals
– Rest 4:00 –
“Bike Buffet” Part #2
AMRAP 4:00
15-12-9: Wallballs (20/14), Toes to Bar
Time remaining, Max Calorie Assault bike
11 cals
– Rest 4:00 –
“Bike Buffet” Part #3
AMRAP 4:00
15-12-9: Wallballs (20/14), Pull-Ups
Time remaining, Max Calorie Assault bike
0 cal got (on bike and nothing was moving)
Need to work on my gymnastics!
Great WOD
Odd Minutes – Recovery Row. Conversational pace. Relaxed.
Even Minutes – Paces below, based off your estimated/current 2K row time.
Minute 2 @ 2:10/ 500 Meters
Minute 4 @ 2:08 / 500 Meters
Minute 6 @ 2:06 / 500 Meters
Minute 8 @ 2:04 / 500 Meters
Minute 10 @ 2:02 / 500 Meters
Minute 12 @ 2:00 / 500 Meters
Push-ups 41 (21-20)
4 @ 95/135
2 + 13 @ Darcy’s RX weight 90/ 180
Impressive D!
2+800m run @ 115/235
Front squats instead of BS for 2nd round
2+23 Rx 90/180
Thanks for being my partner Katie!
50 sit ups
41 push ups
3 rounds 105/200
3 + 400m row
(1000m row / 95# backsquat / 165# dead lift)
“Bike Buffet” Part #1
AMRAP 4:00
12-9-6: Wallballs (20/14), jumping CTB Pull-Ups
Time remaining, Max Calorie assault bike
12 cals
– Rest 4:00 –
“Bike Buffet” Part #2
AMRAP 4:00
12-9-6: Wallballs (20/14), Knees to Chest
Time remaining, Max Calorie Assault bike
8 cals
– Rest 4:00 –
“Bike Buffet” Part #3
AMRAP 4:00
12-9-6: Wallballs (20/14), Jumping Pull-Ups
Time remaining, Max Calorie Assault bike
6 cals
Odd Minutes – Recovery Row. Conversational pace. Relaxed.
Even Minutes – Paces below, based off your estimated/current 2K row time.
????????♀️ I didn’t keep track of my times, whoops.
Miron 3 rounds + 800m bs 55# dl 105#
2+26. 135/255. Terrible.
Push-ups: 1
4 + 600m @ 85 / 95
push ups: 41
note: lower back is feeling better but sticking with light weight for now
2+23 rx sweat city
Read this as 1/2 your body weight and…
3 rounds @ 63# BS and 115# DL
Definitely milked this one so I didn’t have time for another run.
WED:
CP 1 lap bike ride
THU:
6 + 1 @ 35# and thin red band
WOD 28:58
3 full rounds @ 35lbs squats and 45lbs deadlifts