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.

Tuesday, October 7, 2014


Tried to do strict press, did 5 sets @ 55# and decided I didn't like those today because of my shoulder.

Did partner strict pull ups, 3x3x3 where they helped to push you up and then they resisted you coming down.  Those felt pretty good.

Then did Lurong Challenge WOD #5-15 minute AMRAP of a ladder, 85# squat cleans (gross) and pull ups.  Took my Sweet. Ass. Time. doing this.  Got 7 full rounds plus 2 squat cleans for a total of 58 reps.

Sunday, October 5, 2014


Barbell Club!  We did split jerk today, and I was super stoked to hit a new PR!  Only 5# but I haven't tested that in a year.  Tried for 135 twice but couldn't lock it out.  Started at 50% of our 1RM for strict press and 1 rep every 90 seconds, increasing the weight no more than 5# each round.


Then we did 5 push presses EMOM for 5 minutes with 65% of our 1RM of the jerk.  I used 85# but they were more like a push jerk than a press.

Then we had 40m of OH walking lunges.  I used a 45# barbell.  I hate lunges.

Saturday, October 4, 2014


Fridays workout recap:

5 minute RC of:
10 air squats
10m lateral shuffle
10 KB swings (light-18#)

Didn't keep track, but was moving kind of slow

WOD #1:
Ascending/descending ladder of 1<7 and 7>1 of:
Deadlifts (went light with 95# so I could keep my form solid)
Ring rows (was strict HSPU but my shoulder wouldn't even cooperate with push ups)


WOD #2:
1000m row (4:29)
100 hollow rocks (instead of the 50 burpees that everyone else did)