Back at it.

Sat. 5 rounds for time

500 meter row
7- 135lb Thrusters

17:30

10 days off was hard. Actually missed working out.

Taking a week off

Aches and pains are giving me the cue to take a break.

Deadlifts

3-3-3-3-3-3-3

135-225-295-345-365

Stopped at 365, got some real sharp back pain and decided best to back off.

Tough Met Con

Continuous running clock
For every 2 min get a combined total of 60 reps (ex. 40 squats then 20 pullups) (I scaled to 50 reps)
1st min squats
2nd min pullups
3rd min squats
4th min pushups

Repeat

Made it to 10 minutes then didn't missed by 7 pullups. Completed last round of squats and pushups to make 12 minutes.

Fight Gone Bad

1 min of each, count reps

45lb thruster
85lb SDHP
20" Box jumps
85lb Push press
Row for calories

5 min round, 1 min rest X 3 rounds

92
68
73

233 First time as prescribed (much harder)

Last time 297 but step ups instead of jumps and situps instead row and 16lb ball thruster instead of 45lb

Handstand Day

Static holds X4 to failure

Tweaked shoulder a bit.

Yesterday PR pullups consecutive (12)

Karen

150 45lb bar Thrusters for time

1st time 13:27 (Sept)
2nd time 9:37 (Nov)
Today 9 min even

Rest day

Metabolic Conditioning

3 rounds for time:

25 box jumps at 20"
50 squats
200 meter row

17:10

Push Jerk

1-1-1-1-1-1-1

145-165-185-205-225-235

Tied PR

No failed attempts.

Fran as Rx'd (first time)

21-15-9

Thrusters (95lb) and Pullups for time

This time did all full pullups, no broken sets for thrusters.

6:40

prev. 5:50 with jumping pullups

Tore skin off hand.

Rest day Tue

Wed
Light Barbara
10 pullups
20 pushups
30 situps
40 squats

5 rounds, 3 min rest in between

Total 36:30

Thur
Row 400m
25 situps
25 good mornings (25lb plate)
X 5 rounds

26:00



Fri
Crossfit Baseline workout
Row 500 meters (1:39)
40 squats
30 situps
20 pushups
10 pullups

5:50

and then 1-1-1-1-1-1 of Power Clean

135-135-135-135-185-205-215 (PR)

5km row again

Damper at 4

19:12

Felt like puking after 3k and backed off a little. 1:55 split time

Angie

100 pullups
100 pushups
100 situps
100 squats

Broke into 10 sets of 10

22:57

prev. 24:59 from last May

400 meter row for fun 1:29 (split time 1:51 for 500) at 4 damper

5 km row

Damper at 8

19:43

Deadlifts

Tues

Deadlifts 1-10-2-20-3-30

365-225-345-205-325-185

Wed

Bench Press 1-10-2-20-3-30
Close Grip
235-185-225 (failed on second rep, shoulder pain)
Done for the day

Thur\Fri off