SprintNATION! Did 35min of sprints with the 30lb vest today

I'm too jacked for my fvcking jeans!! Yeah baby!!!

 

Crossfit was TOUGH today.

We did 6 rounds of these:

10 thrusters using either 95 or 65 lbs (I did 65)
10 full extension push-ups
10 double unders

I felt like throwing up after all that.

 

I started the Wendler program a month and 3 weeks ago and I hit a good personal record tonight

190 x 16 reps on Bench
220 x 11 reps on squat

Feel so good, stronger then I have been in a long long time. Been doing sprints, jump rope, and pushing cars for some cardio

 

did everybody stop working out?

 

I've had shoulder issues + travel, but I did a mobility workout yesterday. Shoulder rotation stuff, supermans, bridges, foam roller and some pushups just to test. Hopefully back under some iron soon.

 

Running and pushups almost err-day! Cept lately, I've been getting lazy or busy, or both. I'm doing fine though.

I realized though after my first day back on the slopes that being in shape means that your season opener is MUCH easier than it usually is. Lesson: Don't turn into a fatass during the summer/autumn, and your winter will be awesome.

 

Did 2 circuits yesterday

4x30 weighted lunges holding plate overhead
4x20 front shoulder raise in one leg dead lift position - 10 raises per leg
4x15 core twist + single arm cable chest press
4x10 core twist knee raise on dip thingy into 10 dips back into 10 moar core twist thingies

next was
3x8 push up + db row with one hand on plyo box
3x15 squat down to plyo box then jump on top
3x12 one arm hammer grip pull ups

today was just arm stuff + erg machine, tomorrow will be some sort of circuit deal out of the total body training stuff, prob pistol squats on the bosu with a rubber band, back extensions, decline, blah blah

 

good job cstroked....

today I did a cardio type day.... most of my days are based on a power lift.

100 jumps on the jump rope
10 assisted pull ups
10 dips
10 romain chair, legs to chest

x7

then I got on the row machine and did 2000 meters... 500x4

 

Oh, I'm still doing Crossfit as always...

Yesterday I did the Helen which was 3 rounds for time:

400 meter run
21 reps of 35 lbs Kettle Ball swings
12 pullups

And then today we did this:

Hot wings
warm up: 10 mins wall climb, row 100m, cargo net climb. ***if youre waiting for a piece of equipment do pushups til its open.

Met Con:
20 pistols
20 renegade rows (30/20)
40 situps
40 second chin over bar hang
20 box step ups (with DB's) 10 each leg
20 seated shoulder press (sit on floor legs straight) (30/20)
40 knee to elbow
40 lunges

Tomorrow we have a special Christmas Crossfit WOD. I can't wait! 3 days in a row! FTW!! Have a great Christmas everyone and keep those workouts going!

 

Awesome thread. Keep it up everyone.

today was 60 days since my return from Germany (didnt workout over there once hahaha)

Down 7 pounds. Been on a 5 day per week (rest Wed. & Sun.) routine since October 23rd. Bench is up to my bodyweight (205) a few times. Run 12-15 miles per week. Feeling great.

Today was arms day so bi's and tri's got crushed. Tomorrow is rest and monday/tuesday/wednesday will be hardcore before i leave for S. America for a bit.

Merry Christmas to you all!