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Swimming Through Jello

Another Workout Dump

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by , January 9th, 2018 at 09:25 AM (53 Views)
Went out of town for my wife's family's Greek Orthodox old calendar Christmas. I sleep horridly at their house for several reasons so I'm still a bit out of it. Have gotten some workouts done on either side of the trip though.

Saturday 1/6/2018 CrossFit Workout

Warmup - rowing, light DB drills, plyos

Conditioning - Teams of 2, split reps however
60 cal row
60 DB snatch 50#
60 lateral bar over burpees
60 thrusters, 95#
60 lateral bar over burpees
60 DB snatch 50#
60 cal row

22:55

Monday 1/8/2018 CrossFit Workout

Warmup - row, wall walks, stretching, PVC drills

Strength -
A) Pause Front Squat - 135/3, 185/3, 205/3, 225/3, 245/3, 265/3
B) Chinups - 3x8

Conditioning - AMRAP 10
21-15-9
Overhead squat 95#
Box Jump over 24"
160 reps

//Rant... I was told I wasn't allowed to do lateral box jump overs but I could either jump over and face the box or do stepovers. So on an exercise written as "Box Jump Over," I'm not allowed to jump over a certain way, but I can just choose to not jump at all and that's fine? WTF. I did box facing jumps because stepovers are BS. Rant over.

Tuesday 1/9/2018 Pool Workout

200 fr/100 bk/200 k/100 p/100 IM dr

5x75 fr 1:15 (:44s)
5x75 IM 1:30 (52s down to 50 last one)
100 EZ
8x50 IMO 1:10 just under best average pace (30s fly, 31s back, 34s breast, 27s free)
100 EZ

3x100 k fins 1:30

200 warmdown

2550

//Meh. Need another good night of sleep before I'm feeling like myself again.

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Comments

  1. __steve__'s Avatar
    60 reps of 50lb DB snatches? Or 2 sets of 30
    Ive never done crossfit due to being injury prone but killer workout man

    I read the best plyometric exercise is supposed to be just vertical drops ( 1 -3)rebounding AFAP with a max vertical jump
  2. JPEnge's Avatar
    Quote Originally Posted by __steve__
    60 reps of 50lb DB snatches? Or 2 sets of 30
    Ive never done crossfit due to being injury prone but killer workout man

    I read the best plyometric exercise is supposed to be just vertical drops ( 1 -3)rebounding AFAP with a max vertical jump
    It was a team workout so we switched off each set - I did 10-10-10 on the way up and 10-20-10 on the way down because the wife was getting tired. 50# DB snatch is pretty easy for me overall. 70# starts to get challenging to string together.

    And yeah, depth jumps (what I call those) are a great plyo. I'm naturally bouncy so I love doing jumping stuff of all types.