John's Crossfit Blog

Row pace pyramid, 200 double-unders

jannone — Mon, 14 May 2012 15:31:11 +0000

Row pace pyramid:

9 min
2200m
Strokes-per-minute:16-20-24-28-32-28-24-20-16

200 doubles with the green-handled black rope (@ slope fitness) w/one knot

100 in 2:30 (36 max unbroken)
30 sec. rest
100 in 3:30 (about 20 max unbroken)

Boxing with Kevin

jannone — Sat, 12 May 2012 03:00:56 +0000

An hour with Kevin:
Jumping rope
footwork
Shadow boxing (1 round with him, 1 with mirror)
Sparring: 4 rds (defense, offense, back-and-forth x 2)
Focus Mits x 2
Bag work x 2
Slooooow push-ups
Abs: crunch, opposite leg, knee to elbow, scissors & criss-crosses, plank…
Ugh. Amazing. I am destroyed, and elevated.

50pu/50su/50du/50asq

jannone — Thu, 10 May 2012 13:36:47 +0000

50 push-ups: 4:46
50 situps: 2:50
50 double-unders: 1:36
50 air squats: 1:49

Gt: 11:02

4 rounds of focus mit work with Kevin Cruz! brilliant.

Front Squats & Annie PR

jannone — Sat, 05 May 2012 17:10:12 +0000

FSQ with billy
Worked up to 155 x 3

Annie PR
For time:
50-40-30-20-10
Double-unders
Sit-ups
9’23″
Yeah!

Run/pull-up/Run/Burpee

jannone — Sun, 22 Apr 2012 14:05:56 +0000

Run 1/3 mile
30 CTB pull-ups
Run 1/3 mile
30 Burpees

13:20 (last 10 pull ups were chin-to-bar)

Pull-ups were *slow* and I still can’t chain kips.

Technique day: mid-hang snatch

jannone — Sat, 21 Apr 2012 14:17:26 +0000

Wow what an interesting movement. Feels great when you get it.

26 doubles unbroken

1200m 5min pace row:
16-18
20-22
24-26
28-30
32-34

Short Jerry Can walk (200m? 180#)

100pu/100su/100du/100asq (48 du PR!)

jannone — Mon, 02 Apr 2012 16:19:48 +0000

100 push-ups 13:38
100 sit-ups 7:06
100 double-unders 2:26 (48 unbroken PR)
100 air squats 4:46

Total: 27:38

Thruster/pull-up AMRAP (AmFran)

jannone — Sat, 24 Mar 2012 14:09:29 +0000

7 min AMRAP
3 thrusters @ 75#
3 chest-to-bar pull-ups
6 thrusters
6 pull-ups
9 thrusters
9 pull-ups
12 thrusters
9 pull-ups

Gt: 57 reps

Deadlift PR!

jannone — Sun, 18 Mar 2012 16:10:23 +0000

Deadlift 215×5, 245×5, 275×5
Yeah!
Cashed out with some barbell ways rolling and double-unders (about 20 unbroken was my max today…)

150 wallball, 90 doubles, 30 muscle-ups

jannone — Sat, 17 Mar 2012 14:20:28 +0000

12 min AMRAP

John:
150 wallballs at 14# in 11:20
25 doubles unders

Rebecca:
146 wallballs at 10#

Miguel:
150 wallballs at 10#
360 single-unders
3 rounds pull-up/push-up