Friday, October 31, 2014


15 minute AMRAP

5 RKB (53#)
10 sit ups
15 air squats

11 + 5

Tuesday, October 28, 2014


Think I'm coming down with a little something, I'm just not into anything right now.  Had every intention of doing the WOD today but yeah, that didn't happen.  Just worked on some random stuff.....

5x5 row w/55# bar
3x10 plate sit ups w/10# plate

Worked on DUs, haven't done those since like June.  They didn't go great.


Back squat-EMOM for 10 minutes (technically 11 rounds because we did another set of 3 when the clock stopped) 60% of 1RM (105# for me)

WOD: 10-9-8-7-6-5-4-3-2-1
Power cleans (115# was rx, I did 65#)
Burpees (modified)


Wednesday, October 22, 2014


Pretty sure I got myself a free butt lift today.....

Suicide runs, 2 rounds x 5 (1 minute rest in between)

10 burpee pull ups (did modified burpees and jumping pull ups into negatives)
40m bear crawl (did 40m walking lunges instead)
40 air squats


Tuesday, October 21, 2014


Finally made it back to the box.  I took last week off to give my shoulder a rest.  Unfortunately I couldn't take a week off of work, so I'm still having shoulder issues.  It's to the point where I am legitimately concerned about it.  I've had 2 ART sessions on it and truthfully, it hasn't done much for me and I can't afford to spend $60 on a 20 minute session every week :(  Going to see my old massage therapist that was my instructor from school next week, hopefully he can make some headway with all of my issues.

On the bright side, I hit a back squat PR!  When it gets heavier my form always goes to shit and I kind of collapse in at the bottom.  Part of the issue is hip mobility (or lack thereof), and part of it is that I get SO low it's tough to come out of.  But I tried to get just below parallel and I wasn't caving in as much.  I hit 165 pretty easily (my old PR) and then went for 170 and my coach had me try 175.  She said it looked good and I was right at parallel, so that was good.  I probably could have done 180 but I'll save that.

400m run (I did 200m because I haven't run in months, and that was a good choice)
21 Russian KB swings-53# (those felt fine)
12 HSPU (I did push ups on a box and made sure to keep my elbows in and was very conscious of my form, didn't have any issues there)


Monday, October 13, 2014


Hey, PR'd my back squat by 5#.  I probably could have gone heavier but I was focused more on my form and keeping my chest up.  Felt pretty good.

Back Squat 3-3-3-3-3

12 minute AMRAP (had to modify because of my shoulder and ankle)

10 burpee box jumps (didn't drop down into a full burpee, and did step ups on a 24" box)
10 cleans (did 55# instead of the prescribed 95#)

3 rounds plus 3 reps.  Took my sweet ass time today.  Wasn't feeling it.  And this is why I do Crossfit.  If I was working out alone, I would have quit after my first set of step ups.

Friday, October 10, 2014


Was going to do a 5000m row but my back just wasn't feeling it.  Did 2500m in 12:35.  Blah.