Compassionately Violent

Moving my blog….

to http://vegancrossfit.blogspot.com/ …it’s awesome! follow my crossfit adventures there!

Combination Arnie/Nutts today and more

WOD (2):

Pack:

50 kettlebell swings
10 Handstand push-ups progressions [getting a better range of motion recently! yay]
115 pound Deadlift, 15 reps
25 Box jumps, 24 inch box (not sure how high it was acutally, prob only 18”?)
35 Pull-ups (Mix of Kipping, Assisted and Beginner okay)
70 Wallball shots, 15 lbs, 10’
120 Double-unders
Run 400 meters with a 25lb plate

For time: about 30:00 mins

Shoulder Press 5-5-5-5-5 reps

45-45-45-45-45 (to failure last three times)

Gym closed for Memorial Day

my bike got stolen yesterday. and its raining out. Custom made indoor, minimalistic workout HUZZAH!

3 rounds of:

15 burpees

20 sit-ups

50 squats

for a time of of 12:33

+ 31 pushups (to fail)

+ 32 backward pushups

Spandex-clad and getting lost in Cary

I got me a new used tri-bike on monday, so dad and I fixed it up with some new tubes & tires, all of which were pretty light blue but had no other redeeming value as we later discovered, and went for a ride on a very hot afternoon. After 2 flat tires on my bike and other very unlucky mishaps within the first 6 miles of the projected 45 mile ride to Apex and back, he offered me the best tires of both bikes so I could keep going. So, I persevered despite the multiple bad omens and ended up having an awesome though challenging and hot 20-something mile ride. Cary is SO hilly. Lots of difficult anaerobic hill climbs followed by glorious long and winding downhills. Ahhhh it was very rewarding, time after time, I guess you could say. Along some straight, flat parts I even had the chance to settle into my aerobars!

From the time we left the house to the time I arrived back at home was 2h45mins but I’d say only about 2 hours of that was actually spent riding. The other 45 mins were flawed attempts at repairing and replacing blown tubes.

Thursday

On Crossfit.com it was a rest day, but I felt like working out since I had a surprise rest day earlier in the week…haha.

I went to the gym and did a little bit of everything for about 45 mins. It included:

2 rounds of:

50 lb thrusters, 10 reps

15 pull ups with assistance

(very “Fran”)

then ab workout including planks, side planks and plank-ups, 95 lbs deadlifts, lots of burpees, and some other stuff I dont remember. I was one sweaty mo-fo at the end of this impulsive, random workout.

“Good” thing I’m a “morning” person

WOD:

Pack
Three rounds
30 seconds L-sit (I was struggles mcgee on this one… it was more like 12 seconds..rest for 2 seconds, 15 seconds, etc)
45 pound barbell Good mornings, 15 reps
30 Abmat sit-ups (used rolled up towel on rubber floor)
25 pound plate Back Extensions, 15 reps (used back extension machine…no weight labels…chose something very hard though..)

“For the L-sit, accumulate 30sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.”

for time of: 16:02

FRAN!

WOD:

Yesterday’s WOD

Back Squat 5-5-5-5-5 reps

55-75-95-115-135 lbs

for a time of 8:00

FRAN-

15-12-9

40# Thrusters

Pull-ups

For a time of 6:15

J.T.

1200 m warm up run

WOD:

Pack-

21-15-9

v-pushups (HSPU progression)

bar dips

pushups

for a time of: 16:30

Outside track workout! yayyy

WOD:

Porch:
3 rounds
Run 400 M
50 Squats

for a time of: 10:09

Ab workout:

basic crunches [25]

bicycles [50]

oblique v-ups [25 each side]

plank [1 min]

scissors/horizontal scissors [1 min]

fast bicycle with pause and holds [1 min]

plank-ups [25]

superman/banana [1 min]

push-ups [32]

Thor’s Day

WOD:

Pack:
45 pound barbell, Shoulder to overhead, 20 reps
40 Burpees

For a time of 10:00 mins