Workout Posts - Keegan Conrey - beyond the whiteboard

Keegan Conrey
Saddleback CrossFit 347 Sessions

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Keegan Conrey Saddleback CrossFit
All unbroken

5 RFT: Pull-ups and Sit-up (medicine ball)s : 4 mins 7 secs | Rx'd

5 rounds of: 10 Pull-ups 10 Sit-up (medicine ball)s, 20 lbs

Comment · 0 Comments · May 21, 2013
Keegan Conrey Saddleback CrossFit

Overhead Squat 3-3-3-3-3 : 2165 lbs | Rx'd 100 lbs

Sets Overhead Squat, 3 reps | 155 lbs Overhead Squat, 2 reps | 185 lbs Overhead Squat, 2 reps | 185 lbs Overhead Squat, 3 reps | 190 lbs Overhead Squat, 2 reps | 195 lbs

Comment · 0 Comments · May 21, 2013
Keegan Conrey Saddleback CrossFit
Handstand shoulder touches

2 RFT: 400 m, Handstand Walks, 400 m and Pistols : 10 mins 53 secs | Not Rx'd

2 rounds of: Run, 400 m 40 Handstand Walks Run, 400 m 14 Pistols

Comment · 0 Comments · May 20, 2013
Keegan Conrey Saddleback CrossFit
Tried 415 but really rounded half way up so I dropped it.

Deadlift 1-1-1-1-1-1-1 : 2635 lbs | Rx'd -730 lbs

Sets Deadlift, 1 rep | 315 lbs Deadlift, 1 rep | 335 lbs Deadlift, 1 rep | 375 lbs Deadlift, 1 rep | 385 lbs Deadlift, 1 rep | 405 lbs Deadlift, 1 rep | 410 lbs Deadlift | 410 lbs

Comment · 0 Comments · May 16, 2013
Keegan Conrey Saddleback CrossFit
75 degrees and sunny Started run and had side cramps almost immediately. Did a number on me mentally until I hit Alicia and Margarite. Picked up the pace from there and fought to the finish line. 19 seconds shy of a PR but a big win mentally to keep pushing even when I knew I wasn't going to make it.

Run 5 km TT : 22 mins 42 secs | Rx'd 19 secs

Intervals Run, 5 km | 22:42

Comment · 0 Comments · May 14, 2013
Keegan Conrey Saddleback CrossFit
Did this WOD solo

Zeus : 34 mins 35 secs | Rx'd

3 rounds of: 30 Wall Balls, 20 lbs 30 Sumo Deadlift High Pulls, 75 lbs 30 Box Jumps, 20 in 30 Push Press, 75 lbs 30 Rows 30 Push-ups 10 Back Squats, 1x bodyweight

Comment · 0 Comments · May 13, 2013
Keegan Conrey Saddleback CrossFit

3 RFT: 400 m, Box Jumps and AbMat Sit-ups : 11 mins 56 secs | Rx'd

3 rounds of: Run, 400 m 25 Box Jumps, 24 in 25 AbMat Sit-ups

Comment · 0 Comments · May 11, 2013
Keegan Conrey Saddleback CrossFit

21-15-9: Kettlebell Swings and Deadlifts : 2 mins 56 secs | Rx'd

21-15-9 reps of: Kettlebell Swing, 2 pood Deadlift, 135 lbs

Comment · 0 Comments · May 10, 2013
Keegan Conrey Saddleback CrossFit
Did 4 to start then singles the rest of the way. Need to work on the jerk to improve time and efficiency.

Grace : 2 mins 54 secs | Rx'd 5 secs

30 Clean & Jerks, 135 lbs

Comment · 0 Comments · May 09, 2013
Keegan Conrey Saddleback CrossFit
Tough movement but great practice for getting out of the hole on heavy cleans.

1 1/4 Front Squat 2-2-2-2-2 : 2220 lbs | Rx'd

Sets 2 1 1/4 Front Squats | 185 lbs 2 1 1/4 Front Squats | 205 lbs 2 1 1/4 Front Squats | 225 lbs 2 1 1/4 Front Squats | 245 lbs 2 1 1/4 Front Squats | 250 lbs

Comment · 0 Comments · May 08, 2013
Keegan Conrey Saddleback CrossFit
Snatches: 115, 135, 135, 135, 145, 155, 160 - All Squat Snatches Did 170 after the end of the WOD. Snatch starting to feel good.

7 RFT: Double Unders and Snatches : 9 mins | Rx'd

7 rounds of: 35 Double Unders 1 Snatch, pick load

Comment · 0 Comments · May 08, 2013
Keegan Conrey Saddleback CrossFit

Hamilton : 51 mins 53 secs | Rx'd

3 rounds of: Row, 1000 m 50 Push-ups Run, 1000 m 50 Pull-ups

Comment · 0 Comments · May 06, 2013
Keegan Conrey Saddleback CrossFit

"FGB Style" - Pull-ups, Push-ups, Sit-up (standard)s and 2 more : 422 reps | 161, 135, and 126 reps | Rx'd

3 rounds, 1 min per station: Pull-up Push-up Sit-up (standard) Air Squat Burpee

Comment · 0 Comments · May 04, 2013
Keegan Conrey Saddleback CrossFit

"Tabata" - Tabata flutterkicks : 8 x 20 secs / 10 secs : 35 reps | 35 | Rx'd

Tabata Tabata flutterkicks

Comment · 0 Comments · May 02, 2013
Keegan Conrey Saddleback CrossFit

Snatch Grip Behind The Neck Push Press 3-3-3-3-3-3 : 2790 lbs | Rx'd

Sets 3 Snatch Grip Behind The Neck Push Press | 115 lbs 3 Snatch Grip Behind The Neck Push Press | 135 lbs 3 Snatch Grip Behind The Neck Push Press | 155 lbs 3 Snatch Grip Behind The Neck Push Press | 165 lbs 3 Snatch Grip Behind The Neck Push Press | 175 lbs 3 Snatch Grip Behind The Neck Push Press | 185 lbs

Comment · 0 Comments · May 02, 2013
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