Sport #1
  • Crossfit
  • 11m 30s

Did NOT want to RX this one today. I was so tired and I probably shouldn't have worked out at all today. I may wind up taking tomorrow off if the WOD isn't something outrageously fun.

RX today was 135# on the snatch and push press. Here's what I did

WOD:
15 power snatch 95#
Rest 2 min
40 push press 95#
40 burpees
40 knees to elbows

11:30

Sport #2
  • Rowing
  • 01m 15s

VERY slow and VERY easy 250m row before class.

Sport #3
  • Stretching
  • 15m

TONS of mobility stuff today, even did some flexibility exercises to make sure our hips and shoulders were completely ready for the WOD today.

My body is really feelin' all these WODs.  I didn't take a day off last week (bad idea) and I ran yesterday too (which I usually skip if I don't take a WOD day off).  SO...I may actually just take tomorrow off completely, since I'm off of work.  I'd love to have a do-nothing-stay-in-bed-and-watch-movies day.  I just bought the new Star Trek movie on Blu-Ray so I might have to just veg out and watch it tomorrow.  I'm BEAT!!!

  • Calories out: 2791 From lifestyle:2654, From activities:137
  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 2 Hours slept: 10 Overall Workout: 3
Run
  • 42m 14s
  • 5.00 miles
  • 08m 26s /Mi

5 x 1 mile repeats with 2 minute rests
828, 827, 827, 826, 826
EFFING SLOW!!!
It was so hot and so muggy, I just could not keep a good pace today. Not to mention the little hills and such. Kinda hard when you're trying to run mile repeats in 90 degree heat.

Sport
  • Crossfit
  • 06m

3 rounds, slowly, of...
1 clean 155#
3 back squats 155#
5 deadlifts 155#

I cleaned it from the floor, put it on the rack, did three back squats, put it back on the rack, took it off the rack in front rack position and dropped it, and then did 5 deadlifts. Kinda felt a little like the bear, but easier.

  • Calories out: 3246 From lifestyle:2648, From activities:597
  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 4 Hours slept: 9 Overall Workout: 4
Run #1
  • 01m 54s
  • 0.25 miles
  • 07m 35s /Mi

Warmup 400m run...nice n easy.

Run #2
  • 10m 12s
  • 1.00 miles
  • 10m 11s /Mi

Most grueling mile I think I've ever done at CFBB. First 800m was fine...no weight. Got there in 3:46. Coming back? HOLY CRAP. I had a 45# sandbag on my back. There was MUCH walking. I managed to run the final 100m, but my legs, back, and abs were shot. I wanted to throw up.

Sport
  • Crossfit
  • 39m 01s

Partner WOD.

150 wall balls (20#) Each time you switch, both partners do 5 burpees.
So...we did 25 each.

Then, 3 rounds of:
30 hang power snatch 115#
40 KB swings 53#
50 hand release pushups
On these we switched off upon being tired, which we really split up equally.

1 mile sandbag run
I did 800m with no weight. Then we switched (had to do 5 burpees at the switch) and I "ran" back with a 45# sandbag on my back. Run/walk was more like it.

I had a great partner for this, he's strong. Good runner too, so this was really a great workout! I'm just completely exhausted now.

  • Calories out: 3102 From lifestyle:2646, From activities:456
  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 9 Overall Workout: 4
Run
  • 05m 31s
  • 0.75 miles
  • 07m 22s /Mi

Warmup 400 and 4 x 200 during the WOD.

Sport #1
  • Crossfit
  • 10m

Muscle up practice.
The first few times I just couldn't get it. But then I got angry. So I went up to the rig and just made myself do it! YES!! FIRST MUSCLE UP!!!

Sport #2
  • Crossfit
  • 23m 29s

WOD:
4 rounds for time:
6 cleans...full squat (155#)
5 burpee over bar
4 muscle ups (RX+)...for RX do 10 pullups
3 wall climbs
200m run

I could have done this workout faster with the 10 pullups but I WANTED to do all the muscle ups. They took me a while but I FRICKIN GOT EM!! All 16. WOOT!

  • Calories out: 2997 From lifestyle:2645, From activities:352
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 10 Overall Workout: 5
Run
  • 06m 41s
  • 1.00 miles
  • 06m 40s /Mi

Warmup:
1 mile run at 80% max effort

This felt AWESOME!! If I had pushed harder I'd have surely gone under 630 pace! YES!! Speed is returning!

Sport
  • Crossfit
  • 19m

7 min ladder:
Box jumps 30"
Toes to bar
10+12

Rest 5 min

7 min ladder:
70# Russian swing
Alternating standing lunges
11+15

This was an AWESOME workout today. Took pacing, strength, stamina, and endurance. LOVED IT!!

  • Calories out: 2891 From lifestyle:2632, From activities:258
  • Health data: Sleep: 5 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 12 Overall Workout: 4
Run
  • 01m 47s
  • 0.25 miles
  • 07m 07s /Mi

Warmup 400m before class

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Deadlift, Snatch-Grip
    7
    1
    3
    45
    110
  • LEGS - Deadlifts
    7
    3
    7
    225
    225
  • SHOULDERS - Power Snatch
    7
    1
    3
    45
    110
  • SHOULDERS - Power Snatch
    7
    1
    3
    45
    110

SWOD:
5 sets of the following complex, record highest SUCCESSFUL lift of all three
-snatch grip deadlift
-hi hang snatch
-low hang snatch

I did a single with the empty bar to start off. Then I did 3 reps with the empty bar, without stopping to get a feel for them.

Working sets...
75, 95, 105, 110, 110 (I struggled at 110 so I didn't go to 115 on the fifth set)

The DL's at 225 were part of the WOD.

Sport
  • Crossfit
  • 12m

WOD:
AMRAP 12-
7 deadlifts 225#
7 HSPU
27 double unders

This was as close to RX HSPU's as I've ever gotten. I did them all with only one abmat on the floor. I kipped them all but I did get 42 of them throughout the workout. That's HUGE for me!! HUGE! I was RX on the DL weight, and the double unders.

Wound up getting a full 6 rounds, plus 3 deadlifts in the next.
Final score - 6+3

  • Calories out: 2870 From lifestyle:2653, From activities:218
Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Squats
    6
    5
    10
    75
    170

SWOD:
5 x 5 back squats @ 75-80% 1RM
I chose 170, being that I feel like my 1RM squat is somewhere around 225# right now. It may even be higher, but this felt good today.

Sport #1
  • Crossfit
  • 20m

AMRAP 20:
15 wall ball (20#)
10 pullups
5 burpees

This was CRAZY hard!! I saw that a couple of the better guys got 9 and 10 rounds done. I had to at least go for 9. I wound up with 10 rounds complete with 12 wall balls in the next round.

Score: 10+12

Sport #2
  • Rowing
  • 01m 58s

500m warmup row before class

  • Calories out: 2912 From lifestyle:2647, From activities:265
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 10 Overall Workout: 4

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