Workout Posts - John Allaire - beyond the whiteboard

John Allaire
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John Allaire CrossFit Kinnick
Through SDSU campus. Happy Graduation Day Megan!

Run : 3x 5 km, rest 10 mins : 78 mins 1 sec | Rx'd

Interval : rest 10 mins Run, 5 km | 25:49 Run, 5 km | 26:03 Run, 5 km | 26:09

Comment · 0 Comments · May 17, 2013
John Allaire CrossFit Kinnick
95#, stupid hard

21-15-9: Split Jerk (Alternating Legs)s, Push-ups and Ring Rows : 8 mins 56 secs | Rx'd

21-15-9 reps of: Split Jerk (Alternating Legs), 50% 1RM Push-up Ring Row

Comment · 0 Comments · May 14, 2013
John Allaire CrossFit Kinnick

EMOM for 10 min of: Split Jerk x 3 : 4725 lbs | 135 lbs, 135 lbs, 135 lbs, 140 lbs, 140 lbs, 145 lbs, 145 lbs, 145 lbs, 150 lbs, 150 lbs, and 155 lbs | Rx'd 900 lbs

3 Split Jerks 135 lbs 1 min 3 Split Jerks 135 lbs 1 min 3 Split Jerks 135 lbs 1 min 3 Split Jerks 140 lbs 1 min 3 Split Jerks 140 lbs 1 min 3 Split Jerks 145 lbs 1 min 3 Split Jerks 145 lbs 1 min 3 Split Jerks 145 lbs 1 min 3 Split Jerks 150 lbs 1 min 3 Split Jerks 150 lbs 1 min 3 Split Jerks 155 lbs 1 min

Comment · 0 Comments · May 14, 2013
John Allaire CrossFit Kinnick
90 total

"Tabata" - Sit-up (standard)s : 8 x 20 secs / 10 secs : 10 reps | 10 | Rx'd -62 reps

Tabata Sit-up (standard)

Comment · 0 Comments · May 14, 2013
John Allaire CrossFit Kinnick
CFK 800m

Run : 4x 800 m, rest 2 mins : 13 mins 14 secs | Rx'd 6 secs

Interval : rest 2 mins Run, 800 m | 3:20 Run, 800 m | 3:16 Run, 800 m | 3:23 Run, 800 m | 3:15

Comment · 0 Comments · May 14, 2013
John Allaire CrossFit Kinnick

3x AMRAP 4 mins: 100 m, Power Cleans, Toes-to-bars and Jumping Alternating Lunges : 8.806 rounds | Rx'd

3x 4:00 AMRAP: Run, 100 m 3 Power Cleans, 155 lbs 6 Toes-to-bars 9 Jumping Alternating Lunges Resting 1 min in between each AMRAP.

Comment · 0 Comments · May 13, 2013
John Allaire CrossFit Kinnick
2 sec hard/40 sec light

Row : 10 mins : 2380 m | Rx'd 97 m

Interval Row, 10 mins | 2380 m

Comment · 0 Comments · May 13, 2013
John Allaire CrossFit Kinnick

Every 1 min for 11 mins: Front Squat : 6735 lbs | Rx'd

Every 1 min for 11 mins 3 Front Squats | 185 lbs 3 Front Squats | 185 lbs 3 Front Squats | 185 lbs 3 Front Squats | 195 lbs 3 Front Squats | 195 lbs 3 Front Squats | 205 lbs 3 Front Squats | 205 lbs 3 Front Squats | 215 lbs 3 Front Squats | 215 lbs 3 Front Squats | 225 lbs 3 Front Squats | 235 lbs

Comment · 0 Comments · May 12, 2013
John Allaire CrossFit Kinnick
post run- 2 min 22-24-26-24-22

Row : 10 mins : 2283 m | Rx'd

Interval Row, 10 mins | 2283 m

Comment · 0 Comments · May 11, 2013
John Allaire CrossFit Kinnick
too many stops- way too hot today

Run 7 mi TT : 68 mins 24 secs | Rx'd

Interval Run, 7 mi | 68:24

Comment · 0 Comments · May 11, 2013
John Allaire CrossFit Kinnick

Run : 15x 100 m, rest 1 min : 3 mins 53.83 secs | Rx'd

Interval : rest 1 min Run, 100 m | 0:16 Run, 100 m | 0:16 Run, 100 m | 0:16.02 Run, 100 m | 0:15.59 Run, 100 m | 0:15.64 Run, 100 m | 0:15.85 Run, 100 m | 0:15.14 Run, 100 m | 0:15.52 Run, 100 m | 0:15.47 Run, 100 m | 0:15.39 Run, 100 m | 0:15.22 Run, 100 m | 0:15.43 Run, 100 m | 0:15.42 Run, 100 m | 0:15.63 Run, 100 m | 0:15.51

Comment · 0 Comments · May 09, 2013
John Allaire CrossFit Kinnick
WOD 3B- P2- SLIPPERY ROPE

AMReps 3 mins: Rope Climbs : 6 reps | Rx'd

AMReps in 3 mins: Rope Climb | 6 reps

Comment · 0 Comments · May 05, 2013
John Allaire CrossFit Kinnick
WOD 3A- P1

Back Squat : 3 Rep Max : 915 lbs | Rx'd 75 lbs

Sets 3 Back Squats | 305 lbs

Comment · 0 Comments · May 05, 2013
John Allaire CrossFit Kinnick
WOD 2- 12:00 CAP- 34 KB SNATCHES- P1

Chipper: Shoulder-to-Overheads, Toes-to-bars, Box Jump (24 In.)s and 4 more : 12 mins | Not Rx'd

20 Shoulder-to-Overheads, 115 lbs 25 Toes-to-bars 30 Box Jump (24 In.)s 35 Pull-ups 40 Wall Balls, 20 lbs, 10 ft 45 Kettlebell Snatches, 44 lbs 50 Double Unders

Comment · 0 Comments · May 05, 2013
John Allaire CrossFit Kinnick
70# each, WOD 1D- P2

Farmers Carry : 2 mins : 150 m | Rx'd

Interval Farmers Carry, 2 mins | 150 m

Comment · 0 Comments · May 05, 2013
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