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Jacy logged 2813 miles.

Last workout about 2 years ago. Help get them back on track!

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Entries

  1. FIT
    good CF Steadfast Pooler 00:06:19

    Monday, September 21 2015:

    3 rounds for time: 6:19 (lv. 2)

    9 DeadLifts - 95#
    6 Hang Squat Cleans - 95#
    3 Shoulder to Overhead - 95#

    Level 1: 115/75
    Level 2: 135/95
    Level 3: 185/125

    Cash out:

    B... read more

  2. RUN
    alright Long run 8 mi 01:28 10:56 pace

    Ughhhh hot

  3. RUN
    good JFG 5 mi 00:51 10:10 pace

    okay

  4. FIT
    good CF Steadfast Pooler - Lurong ... 00:24

    2 rounds for max effort:

    Min 1 - Deadlift - 75#
    Min 2 - Rest
    Min 3 - Box Jump Overs - 20"
    Min 4 - Rest
    Min 5 - Hang Power Clean - 75#
    Min 6 - Rest
    Min 7 - Straight Leg Box Dips
    Min 8 - Rest
    M... read more

  5. FIT
    good CF Steadfast Pooler 00:12:00

    -Thursday August 17th-

    Skill- Ring Push ups 10-10-10-10-10
    – 15 hollow rocks between each set

    WOD- 12 min AMREP - 4 +15 (lv. 2+)
    200m run
    8 burpees
    16 Russian KBS - 44#

    Level 1- 45/25
    Level 2- ... read more

  6. FIT
    good CF Steadfast Pooler 00:18

    Wednesday September 16th

    Barbell Skill-
    15 min to find a heavy set of 3 power jerks -- maxed out at 3x 100#
    level 1 athletes- reset (without racking bar) after each rep
    level 2 and higher athletes... read more

  7. FIT
    good CF Steadfast Pooler 00:03:00

    Tuesday September 15th

    Strength- Barbell rows 7 sets of 7
    – use the first two sets as a warm up to get used to the movement
    1. 35#
    2. 55#
    3. 55#
    4. 60#
    5. 60#
    6. 70#
    7. 70#

    TIME TRIALS-
    400m - 1:... read more

  8. RUN
    good Speedwork - RHHS track 2.5 mi

    800m warm up
    3 x 800m at half marathon pace(2 min rest),
    1x 400m
    800m cool down

  9. FIT
    great Rise of the South (Crossfit B...

    Such an awesome day! Love my CF Steadfast Family!
    My first team competition, with the best teammates EVAR!
    4 WODs, one day.
    Got a PR on my power snatch - 95#!!!

  10. RUN
    good JFG 4.02 mi 01:07 16:38 pace

    Virtual Boobie Run with MRTT! Walked the trail at JFG

  11. FIT
    good CF Steadfast Pooler

    Friday, September 11 2015:

    WORKOUT A: If you are competing in Rise of the South individual OR team.

    3 Sets for Quality:
    1. 7 Back Squats @ 45-50% - 95#, plus 2 more sets of 7 squats
    2. 5 Strict P... read more

  12. FIT
    good CF Steadfast Pooler 00:18

    Thursday, September 10 2015:

    WOD- Complete for time --- 17:36 (lv 2)

    600 m Run
    4 Rounds of “The Chief”

    400 m Run
    3 Rounds of “The Chief”

    200 m Run
    2 Rounds of “The Chief”

    “The Chief”
    3 Power C... read more

  13. FIT
    good CF Steadfast Pooler 00:17

    Wednesday, September 9 2015:

    7 minute AMRAP -- 5+24 (lv 2)

    12 Wall Balls - 10#
    15 Abmat Sit Ups

    Rest for 3 minutes.

    7 minute AMRAP -- 6+12 (lv 2)

    12 DB Rows (total) - 30#
    9 Hollow Rocks

    Level... read more

  14. FIT
    good CF Steadfast Pooler

    Tuesday, September 8 2015:

    Skill work- Spend 15 minutes working on being inverted. Get those HSPUs and handstand walks ready for Rise of the South this weekend!! -- Handstand holds

    WOD- Partner M... read more

  15. FIT
    good CF Steadfast Pooler---1st Ann... 00:12:00

    90 sec for max reps
    score is running total of reps
    TOTAL: 158

    Row for calories
    Box Jumps 20"
    Knees to Elbows (sub hollow rocks)
    DB Snatch - 30#
    HSPU - sub pushups
    Wall Balls - 14#
    Burpees
    OH ... read more

  16. RUN
    good JFG 5 mi 00:52 10:20 pace

    HOT

  17. FIT
    good First WOD with kipping pull u... 00:11:00

    Thursday September 3rd

    Skill- Ring work
    skin the cats, levers, ring kips, muscle ups, false grip holds, strict muscle ups, etc
    -- L-sit on rings and FIRST KIPPING PULL UPS!!!

    WOD-
    AMRAP in 7-
    9 ... read more

  18. FIT
    good CF Steadfast Pooler

    Wednesday September 2nd

    Strength-
    Snatch Grip Deadlift
    10 sets of 2 reps (10×2) - 3 sec hold @ knees
    1. 85#
    2. 85#
    3. 90#
    4. 90#
    5. 95#
    6. 95#
    7. 100#
    8. 100#
    9. 105#
    10. 105#

    -Pause at top of k... read more

  19. RUN
    alright JFG 4 mi 00:39 09:48 pace

    Legs felt a little tired. But I needed this run. I skipped my past few long runs! Eeek...