time for a quick break

Sick dog and family in town.
Needed a quick break:

For time:
5 hills sprints (30m)
50 ball slams
200m run
50 push ups
50 squats
4 hill sprints
40 ball slams
200m run
40 push ups
40 squats
3 hill sprints
30 ball slams
200m run
30 push ups
30 squats
2 hill sprints
20 ball slams
200m run
20 push ups
20 squats
1 hill sprint
10 ball slams
200m run
10 push ups
10 squats

time 25:32

Headin to P-town

Going to Portland tomorrow for the weekend. I'm stoked. I love that place. This has been a good week so far. I challenged myself in the gym on Monday and have been paying for it everyday since.

Saturday:
Bike to Big Mountain

Sunday:
Track workout:
3 rounds of 100m/50m in the grass
Hanesworth Conditioning test:
300m sprint in 25m shuttles.
rest 3.5 min then repeat:
time: 60s, 65s
then
with a 20lb vest: time 66s

3 rounds overhead ball throws x 4
sprint to ball


Monday: this was killer
5 rounds for time:
-5 muscle ups
-10 OHS 115 lbs
-15 Toes to bar
-20 sit ups
time: 34:51


Tuesday:
Bike Emigration
Door to top: 46min

Wod:
for time w/ 20 lb vest
-500 m row
-20 box jumps
-20 Wall Balls
-20 KB swing 53lbs
-400m run
time 7:39


Wednesday:
Ground to overhead max:
185,185,190,195, 200(fail)
1000m bicep row: 7:22
5k run 22:45

Another week down

Thursday:
Bike Emigration
-time 45:30 from my door to top.

Friday:
Ball throws 300
Hill sprints with 20 lb vest x 5

Isabel:
30 135lb power snatches for time.
time- 5-something
-ugly

Wednesday

Sun:
Bike City Creek

Monday:
Run 5 K
23:30

Tuesday:
Bike Emigration:
-from house to top 43:58 (PR)
Crossfit:
For time:
-400m run, 20 pull ups, 20 wall balls
-20 burpees, 20 lateral jumps
-400m run
-all with 20lb vest: time 11:45

Wednesday:
Run 5k: 22:30
Crossfit:
5x5 shoulder press 125lbs
5x sprint 30m with tire + 60 pounds

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)