The 2-a-day's continue

Thursday:
1) Track workout:
- 3x 200m
- 3x 100m
- 3x Hill sprints with 20lb vest
- 20lb ball throws

2) 3 rounds for time:
-10x ring dips
-20 sit ups
-400m run
time:9:30ish
(she-mallin time: 12:30)


Friday:
1) Bike Big Mountain
-34 miles
-2h30min

2) OHS, Squat Snatch work
OHS: 95x5, 105x5
Squat Snatch: 95x5, 105x5, 115xfail
and den
3 rounds for time:
-10 36in box jumps
-5 HSPUs
-5 thrusters 95lbs
time: 5:3oish
(she-mallin time 3:19)

Karen

Wednesday:
Bike Emigration
Crossfit: Karen: 5:54



I did this workout at the gym yesterday.
It's considered one of crossfit's benchmark workouts.
Last did it in December in 6m:11s. Today in 5:54
This is totally my kind of workout. Short, single movement, grind fest.

I'm pretty happy with going 17s faster this time.
And it's ridiculous how much my legs hurt today.
How does something so short make you so sore?

Here's a video of the workout, It's not me.
This guy did 130 straight before resting.
I did 50......

And the weekend

Saturday:
Work all day for time

Sunday:
Front Squat 135, 165, 185, 185, 185
Row for calories 50-40-30-20-10
-rest 1 min b/w efforts
Run 3 miles

Monday:
Ride Millcreek from house
-time 1:57
Lift:
Bench: 185x6, 205x4,4,3
One arm snatch: work up to 95 lbs
Squat snatch: work up to 95 lbs
Knee Jumps w/20lbs 3x5reps



Tuesday:
5 rounds for time
-400M run
-10 pull ups
-10 lateral ball jumps
-10 push ups
time: 13:54

Big mtn

Rode up Little and big mtn today
- nice chill ride with the wife and a couple of friends.
Got hot towards the top and got pretty dehydrated.

Crossfit:
20 min AMRAP
-5 95 lb snatch
-10 burpees
-25 double unders
rounds: 7 2/3

Tuesday

Morning: Bike Emmigration: With legs of jello

Evening:
5 CUMULATIVE MINUTES IN A HANDSTAND
-EVERY TIME YOU DROP FROM YOUR HANDSTAND, YOU WILL COMPLETE 3 DEADLIFTS @275/205lbs. -SCORE TOTAL DEADLIFTS.
- Total: 12
THEN:
TABATA ROW
-8 ROUNDS OF 20 SECONDS WORK/ 10 SECONDS REST. RECORD TOTAL METERS
- Meters: 947

Day of Heat

Damn it was hot today.
Worked the overnight last night and was planning on getting on the bike, but by the time I drove back into the valley it was about 127 degrees outside. So I went to CF instead.

Monday:

WOD:
2 min Max toes to bar: 27
then
10 rounds for time:
- 10 40lb DB hang squats
- 15 push ups
time 13:58

Sprints:
10x100 on the grass - easy
Throwing the ball - 150


The dumbells beat me up

The O Face

The Tour de Donut took place this weekend.
I placed 12th, scarfing down 6 donuts in the 21 mile bike race.
The donuts were huge, and the time on the bike was painful.
All in all it was a good time and worth the effort.



Saturday:

Tour de Donut 1:05min, 6 donuts

Run 5K 22 min

Lift:
- 4 rounds 4DL, 4BOR, 4Clean, 4FS 115,135,145,155
- 3 sets Clean 155, 165, 185, 185
- 3 sets FS 155, 185, 185
- 3 sets 10 reps Wide grip DL 185




Sunday:

Bike trainer 1 hour with intervals

10 rounds for time:
- mini leg blaster
- 20 push ups
- 20 sit ups
--- time: 16:33

Back from the beach

The fat and tan tour has come to an end.

Thursday: Eva 46min or something. Had to give up on pullups after round 3 - flapper. Did GHD sit ups instead.
Friday: LCC on road bike 44 miles in 2:50
Saturday: The Crest Trail

Wahoo