WOD:
20 Thrusters
20 SDHP
20 Push Jerk
20 Over Head Squats
20 Front Squats
Start with 4 burpees and do 4 burpees every minute on the minute. Rx’d was 95#, I did 65#.
Time: 15:42
2 minutes longer than the last time I did this. Done in my garage where it was 95 degrees.
WOD:
20 Thrusters
20 SDHP
20 Push Jerk
20 Over Head Squats
20 Front Squats
Start with 4 burpees and do 4 burpees every minute on the minute.
Time: 17:32
2 minutes longer than the last time I did this. Done in my garage where it was 95 degrees.
WOD:
20 Thrusters
20 SDHP
20 Push Jerk
20 Over Head Squats
20 Front Squats
Start with 4 burpees and do 4 burpees every minute on the minute.
Time: 15:41
Rx’d weight was 95#, but I did it at 65#s. This was ROUGH! Total of 64 burpees.
WOD:
3 X 3 Over Head Squat
65#, 75#, 85#, 95# (2)
I got 95# for 2 reps twice, couldn’t get the third rep out. My wrists were killing me, and I had to go to a little less than snatch grip. I was wearing my new Do-Wins and they really help.
Met-Con:
21-15-9
Over Head Squats
Pull Ups
Time: 10:35
I used 65# for the over head squats, Rx was 95#. I struggled with the pull ups. My pull ups have gone down dramatically. I can’t even string 2 pull ups together. Because of the traveling I have been doing for work I have not been able to do as many pull ups as I used to. I did 3 pull ups without assistance, but then I had to switch to the green band. I was SUPER pissed about this. The over head squats were not bad. My back was aching at the end of the WOD. This WOD really kicked my ass!
WOD:
5 Rounds:
3 Hang Power Snatches (65#)
15 Overhead Squats (65#)
400m Run
Time: 30:10
WOD:
3 X 3 X 3 X 3 X 3 Dead Lift
Weights: 235#, 255#, 275#, 285#, 300# (2, 1)
We started the warm up with 4 sets of 5 over head squats. My form sucked, I didn’t get ass to ankles and wasn’t keeping the active shoulders. Then we did 3 failure sets of L-Sits in the rings. Finally we got to the dead lifts. I was aiming for 300#s as this would be the most I have ever lifted. Slowly but surely I got there. I was feeling somewhat ill during the WOD, so I went through my sets super slow.
MetCon after:
4 rounds:
100m Sprint
20 Ass to Ankles Squats
20 Push Ups
Time: 9:58
This was not fun to do after doing the heavy dead lifts. I cannot wait to take a rest day tomorrow. Three tough days of working out.
WOD:
Over Head Squats
5 X 5
45#, 45#, 65#, 75#, 65#
I really hurt my left shoulder on the 75# set. I think I had my arms too far back, it hurt like hell. Pretty disappointed with this work out. I need to work on my squat form, and remember to have “active” shoulders all the way. It really helped when I was actively thinking about ripping the bar apart. My form would get better, my control of the weight was better, and my back was straighter. If you listen to the advice it will help you, imagine that.
MetCon after:
10 X 50m sprints
I came 2nd most of the time. I almost came 1st in one heat but Jarred beat me, the bastard. The sprints were pretty damn hard. I also pulled/injured my groin doing this so I took the next 6 days off, plus I think I went back to Texas for 2 of those days. It was the smartest thing I did. I rested my shoulder and my groin. However much CrossFit is addictive, rest is so important.
Back in the day I used to dread going to the gym, because it was the same old thing every time. Now I want to go to the gym, even if it is a rest day. The WODs are always different and challenging in different ways. Variety is the spice of life.
WOD:
21 Over Head Squats
42 Pull Ups
15 Over Head Squats
30 Pull Ups
9 Over Head Squats
18 Pull Ups
Time: 11:55
All the squats were done with 33#, yes the women Oly bar. As you probably noticed by now, my squats are pretty bad and so there was very little weight. The Rx’d weight is 95#, which is a SHIT LOAD for me. Pull Ups were as usual scaled with the black band.
Warm up was 30 yard shuttle run: run 15 30 yards pick up an object from the floor and return.
Time: 16.66s
I bumbled with the object when I was trying to pick it up, I think it cost me at least 1 second. I want a RE-DO!
