###### Strength

15 minutes to find 2 rep max Front Squat

###### Strength

Four rounds, each for time of:

Row 500 meters

Rest 3 minutes or as dictated by rower availability.

Compare to June 25, 2015

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It's where small group personal training meets functional fitness

15 minutes to find 2 rep max Front Squat

Four rounds, each for time of:

Row 500 meters

Rest 3 minutes or as dictated by rower availability.

Compare to June 25, 2015

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Strength – LBBS instead of FS – worked up to 175# for 2 reps

Metcon – 1:54/1:57/1:59/1:59

Strength – FS: 95/125/145/165/185-fail/175# – 2 rep PR!

Metcon – 1:51-PR tie/1:54/1:56/1:55

14 seconds faster than last time…

Nice Kent! I love that you keep records and can track and acknowledge your fitness gains. Age is just a number and it doesn’t keep you from getting PR’s if you work hard and smart!

Thanks, nice words. CrossFit is keeping me much younger mentally than I’d be otherwise. It’s fun to track, compare and even set new goals year to year. My life is definitely fuller because of it!

165 for 2

Rowing was as fun as I remembered but times are worse.

1:54 damper on 7

1:57 ” 8

2:00 ” 6

1:58 ” 7

FS 135×3/155×2/175×2/ 185×1

Row 1:47.2 / 1:56 / 2:02 / 2:02

2 RM FS- 295# PR; completed 1 rep @ 305# (prev 1RM 290#)

Rows- 1:33/1:37/1:42/1:41

365×2

Row

1:27.2 PR

1:47.8

1:48.5

1:47.9

275# FS

315 1x fail 2nd

145/146/149/148

225# FS – PR

Row – 1:35/1:46/1:53/1:58

Strength: FS 2 x 205 PR

Open 13.1

2 rounds + 15

Rd1 40 burpees 30 snatches #75

Rd2 30 burpees 30 snatches #115

Rd 3 15 burpees

Strength

Subbed GHD reverse hypers (knees weren’t feeling good today)

1×10 no weight

1×15 with 15#plate

1×15 with 25# plate

1×5 with 25# plate 5sec pause isometric hold and 5 sec eccentric descent.

Row

1:29/1:45/1:39/1:40

PreWOD 2 mile run

Strength worked on stringing BMU together

Did 13.1

154 reps PS

Strength

325 PR 2 Rep max

Rowing 500×4

1:42/1:47/1:51/1:47

Umm please tell me you meant 225 or you have gotten freakishly strong!

That’s what happens when you beat up Tony Blauer. Instantly get stronger in the box.

Yea I guess I can’t type after a WOD either. 225 # PR

FSx2: 185/225/275/295/315PR

Assault bike, 4 x 1:30 intervals, dist./cals: 0.7/37-0.6/27-0.6/25-0.6/25

Total calories: 114

Total distance: 2.5 miles

Rested 3:00 between intervals.

Front Squats

5×115

3x 135

2×145

Row WOD

2:17/2:12/2:10/2:12

2 rep FS

65/75/85/90/95/100/105 pr

Rowing

2:03 pr/2:08/2:06/2:05

Hit 255 for two reps. PR

Row times 1:50/1:51/1:52/1:55

2 rep FS: 85/95/110/120/125…which was previous 1rm

Row 500m: 2:05/2:18/2:19/2:18 damp on 4.5

Front Squats only

225 PR

Tomorrow’s Metcon since I have to miss

FS: 85/95/110/120/125/130pr/135 huge PR! 125 if my one rep max from almost two years ago. Excited to see what it’ll be at the end of this squat cycle 😀

Row:

2:23

2:19

2:17

2:21

Rested three minutes in between

Good job babe!!

215# FS

1:43

1:47

1:49

1:50

2 rep max fs 205.

4 rds 500m row.

1:51,1:51,1:57,1:58

Front squats:

Worked up to 245# x2 … my previous 1RM was 235#! 😀

Rows:

1:42 / 1:46 / 1:50 / 1:49

1.) FS: 95/135/185/225/255/275/305/325 PR/335 took it off the rack and things got dark so I had to dump it.

2.) Assault Bike: 90 sec work 3 min rest by 4

38 cal/.7 mile

30 cal/.6 mile

26 cal/.6 mile

25 cal/.6 mile

Total cal = 119 total distance = 2.5

3.) Snatches: based off of 225

1 × 3 @ 60% = 135 no misses

1 × 3 @ 70% = 160 no misses

3 × 3 @ 75% = 170 & only 1 miss

4.) Snatch pulls: based off of 225

3 × 3 @ 90% = 205

2 × 3 @ 95% = 215

FS x2: 195# pr!

Metcon: 150/147/151/152

FS up to 305×2

Someone thought that 4×90 sec on the Assault bike would br a good idea. Well it sucked.

0.7 mi/37 cal.

0.6/27

0.6/24

0.6/26

2 RM FS- 295# PR; failed 305 (prev 1RM 285#)

Rows- 1:28.5/1:36/1:46/1:49

FS just didn’t feel good-back fatigued from yesterday’s wod-only worked up to 135#

Rowing Sprints:

1:58/1:59/2:00/2:01

Rowing has been a long time goat but these times are better than I did 4 years ago when my last 2 rounds were 2:05. Yay for beating the age factor!

95×2 PR, 105×1 PR

Metcon only-ish:

3 rounds only 2:03/2:09/2:13

Pretty sure 2:03 is a PR but not 100%

Post WOD Softball WIN

2:20/2:31/2:45/2:37

FS:

1st& 2cd rep: 33#

Then PR 53# for 3 more reps

Metcon: 1:53/1:53/1:54/1:58

FS: 120#

Row: 2:14/2:22/2:26/2:27

Strength

15 minutes to find 2 rep max Front Squat

120 PR

Strength

Four rounds, each for time of:

Row 500 meters

Rest 3 minutes or as dictated by rower availability.

2:07 / 2:11 / 2:12 / 2:09

Joe

#185 X 2

1:45/1:47/1:49/1:50

Hollie

#145 X 2

#150 X 1

1:56/2:00/2:05/2:05

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