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

Wednesday, October 22, 2014

10/22/14

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

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

WOD-4RFT:
10 burpee pull ups (did modified burpees and jumping pull ups into negatives)
40m bear crawl (did 40m walking lunges instead)
40 air squats

17:32

Tuesday, October 21, 2014

10/21/14

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.

WOD-3RFT:
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)

9:01

Monday, October 13, 2014

10/13/14

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
85
105
120
130
140

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

10/10/14

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