Wod

[InkedElkSlayer]

Completed the Central AZ to W MT drive… got home and did a quick lift after loosening up with stretching/mobility

7 sets, no rest
Squat/Calf Raises- 45/95/135/185/225/275 x 10
Dead- 45/95/135/185/205/225 x 10
Deadhangs- 45sec

4 sets, 90sec rest
Farmer’s Carry- 85s x 45sec

 

[JD Jones]

Post work walk, Hockey then a quick strength training workout before a big storm pushed in

 

[sargent]

2 miles with a 35# pack
5x 100 yard uphill sprint

 

[sahunter06]

No rest between sets
Barbell t bar bent over row 20/12/10/15/15 125-170#
Rev grip front pull down 18/10/10/15

Seated low cable row 18/10/10/15
db Mid back static row 18/15/15/10

Rear delt fly 18/15/15
db hammers 20/15/15/15 25-35#
Incline single arm curl 18/15/12/10 25#

Farmers carry 4x 1 minute 70#

 

[MichigAndy]

Squat 5x5
Bench 5x5
Bent over rows 5x5
65 second dead hang

5.25 miles with 50lb pack. Outside on some local state land.

 

[TripleJ]

CrossFit Open Workout 23.3

Starting with a 6 minute time cap, complete as many reps as possible of...

5 wall walks
50 double-unders
15 snatches @ 95#
5 wall walks
50 double-unders
12 snatches @ 135#

If completed before the time cap, add 3 minutes to the clock and complete...

20 strict handstand PU
50 double-unders
9 snatches @ 185#

There is more to the workout if you're an elite athlete, but that I am not...

I will give it another shot on Monday, I know I can do better than I did today.

 

[TripleJ]

lunch time run complete …. I’m ignorant on my garmin is there a way to see the breakdown for zones during the workout?

Yes, there are 2 ways, if you log the workout with your watch. After the workout, you can scroll down on your watch and look at "last sport". Click the upper right-hand button on your watch to look at "last sport" more in depth. You will get a list of things you can look at/scroll down through. All stats, training effect, heart rate, and others. If you scroll down to heart rate and select that, it will show you the time in each zone from that workout. If you are using the Garmin in conjunction with the app on your phone, then it is even easier. Your last workout you logged will be the top bubble highlighted in red. Select that and it will show you a screen with 3 circles in the middle, including calories, total time, and average heart rate. Above those circles, on the far right, is a little box with a heart rate symbol on it. Push on that to show your heart rate breakdown for your workout. Scroll to the bottom to see zone 1 through 5 breakdown.

 

[mtwarden]

^ thanks for that! that will help me out big time

6 miles (1300') for Tiny Elvis and I; we took a route less travelled and got rewarded with a lot of post holing

 

[JD Jones]

Yes, there are 2 ways, if you log the workout with your watch. After the workout, you can scroll down on your watch and look at "last sport". Click the upper right-hand button on your watch to look at "last sport" more in depth. You will get a list of things you can look at/scroll down through. All stats, training effect, heart rate, and others. If you scroll down to heart rate and select that, it will show you the time in each zone from that workout. If you are using the Garmin in conjunction with the app on your phone, then it is even easier. Your last workout you logged will be the top bubble highlighted in red. Select that and it will show you a screen with 3 circles in the middle, including calories, total time, and average heart rate. Above those circles, on the far right, is a little box with a heart rate symbol on it. Push on that to show your heart rate breakdown for your workout. Scroll to the bottom to see zone 1 through 5 breakdown.

You are awesome thanks!

 

[InkedElkSlayer]

After a week of no weights chasing mean little javelinas around, I’m wading back into it

Hanging Bar Pull Up Ladder to 10

4 sets, no rest
Bench- 45/95/135/185 x 20/20/20/10
Barbell Curl- 45/45/50/55 x 12
Weighted Decline Sit Up- 12lbs x 12

5 sets of 2 reps, no rest except adding weight
Bench- 195/205/215/225/235 x 2

4 sets, no rest
Arnold Press- 25/30/35/40 x 10
DB Shrug- 55/60/65/75 x 10
Hanging Bar Pull Up- x 10
Dip- x 15
Fisio OH Sit Up- x 15

Finished with 10min incline run

 

[TripleJ]

You are awesome thanks!

Hope it helps.

Here’s a screenshot from the app from a workout earlier in the week

 

[Blacktocomm]

4 mile run with 300 ft gain (pushing stroller with the kid) but in the rain and miserable
100 push ups
120 pike sit ups
90 dumbbell curls

 

[sargent]

5 miles today.

 

[JD Jones]

8x 10 deads
3x10 pull-up
3x10 shrugs
Suitcase carry
Leg raises

 

[MichigAndy]

30 mins easy jog treadmill.

 

[InkedElkSlayer]

No horn hunting today despite the nice, high pressure, sunny day… Snowed yesterday. Did a little over 700vert with 40lbs and the wife.

 

[JD Jones]

3.6 m hike 60#

 

[mtwarden]

5 miles (800') with Tiny Elvis on a brisk (mid 20's), but sunny day

 

[thinhorn_AK]

Strained my pec muscle earlier this week, surprisingly painful, hard to get comfortable. From what I can tell, the one hand kettlebell swings are aggravating it so I’m modifying things until it settles down. Rather than doing my 10x10 swings, I’m just doing an interval workout on the rower.

Row:
-2k warmup
-6x500 intervals (~1:50 each)

-Turkish getups
-goblet swuats
-pushups
-pullups
-curls for the girls

 

[Blacktocomm]

11 mile run 900 feet gain
100 push-ups
30 "baby weight" skull crushers
100 bicycle crunches
30 "baby weight" situps

I inflated the stroller wheels for today's run and it was much easier up hill, but it felt like the stroller was running away on the dowhill.