One Week CFE Training Down

Monday's CFE WOD:

Max Effort Good Mornings

then

3 Rounds (120 sec rest b/w each round)

15 GHD Sit Ups

15 GHD Back Extension

Sled Pull

This one I had to do at Anytime Fitness in Austin, and since they don't have a GHD machine or sleds; I modified doing the following:

15 Decline Bench Sit Ups

15 Straight Leg Deadlifts (65 lbs)

15 Squat/Rows with the cable cross (110lbs)

Rd 1: 2:19

Rd 2: 1:57

Rd 3: 1:52

Max Good Mornings: (10x45lbs/1x65/1x95/1x115)

30 minutes later - 90 minutes of Bikram Yoga.

Tuesday:
5x2 Box Squats
2x95lbs/2x115/2x135/2x145/2x155

AMRAP in 12 min:
5 Chest to Bar Pull Ups (I did regular)
3 Thrusters (95lbs)
25 Double Unders

Rounds completed= 7 + 4 Pull ups

Track WOD in the PM:
8 x 200m repeats w/2 min rest
#1 :37  #5 :36
#2 :36  #6 :35
#3 :37  #7 :37
#4 :36  #8 :38

Wednesday:

90 minutes of Bikram Yoga

Thursday:

CrossFit.com WOD w/Lisa Thiel before CFC Turkey 5K

3 Rounds - 1 minute each (for reps)

Squat Clean (105lbs)

Shuttle Run (20 ft)

Deadlifts (175lbs)

Burpees

Push Jerk (105lbs)

Rest

Rd 1= 42, Rd 2= 42, Rd 3=44 Total Score =128

5K Turkey Run - 22:02

Friday:

90 minutes of Bikram Yoga

5x3 Barbell Rows (85lbs)

5 Rounds:

3 Overhead Squats (85lbs)

7 Burpees

Time = 4:48

Saturday:

Fredericksburg Turkey Trot 10K

Time = 44:21 (7:09/mile pace)

CFE Recovery WOD 2 hours after race:

3 Rds

15 GHD Situps

15 Back Extension

15 KB Swings (35lbs)

15 Bench Press (65lbs)

15 Pullups

Sunday:

REST DAY!!

Peace.CFEWeekOne.Love.