Nathan's Winter X-Fit Log

[Nathan Stanley]

weigh-in: 226.6

21-15-9 of:
95# Push Press
Ring Dips (w/ bands)
Push-ups

8:53

[Nathan Stanley]

WOD: 5-10-15 as fast as possible of 225# Back Squats and Box jumps.
3:28

[Nathan Stanley]

Two workouts today:
500 meter row for time: 1:33.9

5 sets for time of:
10 Clean/Jerks w/ 135#
10 Knees to Elbows

12:24 as RXed

[Nathan Stanley]

Thursday's WOD
AMRAP in 20 minutes:

10 Medball Cleans
15 Squats
20 Double Unders

7 2/3 rounds as perscribed--ugh

Saturday's WOD
3 rounds for time of:

400m Row
30 WallBalls
30 Box Jumps

12:02

[Nathan Stanley]

Today's killer:

6 rounds for time:

7 thrusters w/ 135lbs
5 clapping push-ups
10 Pull-ups
15 16kg swings
16:01

[Nathan Stanley]

Weigh-in this AM @ 223.6. 8 lbs in two weeks w/out a lot of suffering.

WOD-3x2000 meter rows w/ 8 min rest between sets:
7:36.6/7:34.2/7:36.4 The last set was a killer.

[Nathan Stanley]

Workout of the Day:
AMRAP in 14 minutes

6 Push Press (Men 95#, Women 65#)
7 Overhead Squats (Men 95#, Women 65#)
6 Push Ups
7 Box Jumps

7 1/4

Hardest part was the OHS. Tough on the wrists.

[Nathan Stanley]

Warm-up:
100 jumps w/ jump rope
Sampson stretch
Dynamic Warm-up

3 rounds of:
Back/Hip Extension x 10
Burgner Warm-up
Push-ups x 10
Pull-ups x 10
Sit-ups x 10

Back Squats: 3x225; 2x245; 2x275; 1x295; 1x315; 1x365

[Nathan Stanley]

Kettlebells today! First a 1/2 Tabata Challenge for Calories burned on the C2 Rower--4 20 sec rounds for 9-9-8-9=35

WOD
7 rounds for time of:
10 DB/KB Snatches (5 each side), #35--I used a 24kg KB
10 MedBall Cleans (M/#20 - W/#14)
7:14....

[Nathan Stanley]

Not much of a workout but did a short warm up w/ three round of ten pull ups, push ups, sit-ups and squats. Did two sets of pullups w/out having to cheat.