3/29 hybrid program

9am
xfit: strength (thruster/press)

thrusters - 7x3 (#95,#135,#145,#155,#165,#175,#185)
strict press - 3x3 (#95)

1/5 hybrid program

2pm
xfit: 'run/pullup/pushup/squat'
3 rounds for time:

150m run
5 jumping pullups
10 push ups
15 air squats

time = 8:02



basketball: 'one on one'

time = 20 minutes

12/10 hybrid program

1pm
xfit: 'Filthy Fifty'

For time:
50 vertical jumps 12"
50 Jumping pull-ups
50 Kettlebell swings, 1.5 pood
Walking Lunge, 50 steps
50 Knee raises
50 Push press, 45 pounds
50 good mornings
50 Wall ball shots, 10 pound ball
50 Burpees
50 jump ropes

time = 47:10


this energy pathway needs to get built back up. behind my old PR by almost 10 minutes.




Day 10 'cindy' challenge: 10 rounds (total 55 rounds = 275 pullups, 550 pushups, 825 squats)

12/9 hybrid program

9am
xfit: 'CFT'

strict press = #205pr
back squat = #415pr
deadlift = #380

total = #1000pr


a legit #1000 CFT! didn't want to push the deadlifts so i did just what was necessary for the #1000.



Day 9 'cindy' challenge: 9 rounds (total 45 rounds = 225 pullups, 450 pushups, 675 squats)

12/6 hybrid program

10am
strength (incline/squat)

DE incline bench - 12x2 (#185)
DE back squat - 8x2 (#225)



xfit: 'row/thruster'

Five rounds for time of:
Row 250 meters
35 pound dumbbell Thruster, 7 reps

time = 8:59



Day 6 'cindy' challenge: 6 rounds (total 21 rounds = 105 pullups, 210 pushups, 315 squats)

12/3 hybrid program

8am
xfit: 'run'

Run 400 meters
Rest 1 minutes
Run 300 meters
Rest 1 minutes
Run 200 meters
Rest 1 minute
Run 100 meters

total time = 9:09



Day 3 'cindy' challenge: 3 rounds (total = 30 pullsups, 60 pushups, 90 squats)

12/2 hybrid program

10am
xfit: 'tabata'

Tabata jumping pull-ups
Rest 1 minute
Tabata air squat
Rest 1 minute
Tabata jumping dips
Rest 1 minute
Tabata Deadlift, 135 pound barbelll

Tabata score is the least number of reps performed in any of the eight intervals.

score: 24
pullups - 8,7,6,6,6,5,5,5 = 5
squats - 12,11,10,10,8,8,10,11 = 8
dips - 9,9,7,8,7,7,7,8 = 7
deads - 8,6,4,4,4,4,4,4 = 4


Day 2 'cindy' challenge: 2 rounds (total = 15 pullsups, 30 pushups, 45 squats)

11/24 hybrid program

2pm
strength (squat)

ME squats - 4x1 -(#315,#365,#385,#405pr)



xfit: "Jackie"

400m run
45 pound Thruster, 50 reps
30 jumping pull-ups

time = 9:22




week 4: thrusters - 15reps @ #135 (unbroken)

11/22 hybrid program

11am
crossfit: 'push press'
3-3-3-3-3-3-3

#185,#195,#205,#215,#225*,#225,#235 *1rep



week 4: thrusters - 9reps @ #135 (unbroken)