Wednesday, November 12, 2014

11/12/14

So, had my last Crossfit workout for a little bit.....taking a hiatus, it's been 4 years, time for a change.

Descending ladder 12<1 of Russian KB swings and between each set, 40 yard sprints.  Used a 70# KB for the first time and it felt good!

7:26

Tuesday, November 11, 2014

11/11/14

So I got a cortisone injection yesterday.  My shoulder is feeling a little better but I know better than to push it.

Front squat-3x3x3x3 with a 5 second pause:
65
75
85
95

Could have gone heavier but focusing more on form

WOD:
10 power cleans (45#)
30 DUs
20 power cleans (45#)
30 DUs
30 power cleans (45#)
30 DUs

11:58

Wednesday, November 5, 2014

11/5/14

Almost didn't go to the box.  Then almost didn't participate.

10 hang cleans-35#
25 candlesticks
10 hang cleans-35#
25 elevated push ups (sub for burpees)
10 hang cleans-35#
25 toes to bar (did these on the floor)
10 hang cleans-35#
25 war & peace-40# (sub for med ball slams)
10 hang cleans-35#

15:16

Glad I kept the weight super light, that workout still kicked my ass, and 13 hours later, my hips are SORE

Tuesday, November 4, 2014

11/4/14

Rough time today, feeling super frustrated with this whole shoulder thing.  I'm over it.

Front Squat w/5 second pause, 4x5
45
65
75
85

Focused on trying to keep my elbows up and not cave in on my way back up.

5RFT:
20 box jumps (used plates stacked to 12", first time I've done box jumps since June or July)
15 sit ups (tried to do ring rows but my shoulder was't having it)
20 Russian swings (53#)

13:38

Friday, October 31, 2014

10/31/14

15 minute AMRAP

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

11 + 5

Tuesday, October 28, 2014

10/28/14

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.
14
8
9
4
6
6

10/27/14

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)

9:40