CrossFit: July 8, 2013

Warm-Up: 2 min single unders, 2 min double unders, 30 sec plank hold, 30 sec L hold, 30 sec plank hold, 30 sec L hold, 30 sec plank hold

Strength: 3-3-3-3-3-3 squat clean with three front squats to find a challenging weight (not necessarily a 3 RPM) – I finished at 65# which is fairly light but I didn’t want to push the shoulder

WOD: Elizabeth 21-15-9 cleans and ring dips

7:12! Cleans at 55# and box dips instead of ring dips but I feel good about it. It was 6 hours ago and my shoulders and upper arms are already sore 🙂


CrossFit: May 29, 2013

Warm-Up: 25m walking lunges with around the worlds, 25m walking lunges with pass thrus, 25m bear crawls, 25m crab walk, 25m inch worms

Strength: OHS Progression

WOD: 21-15-9 Ground to OH and Ring Dips with a 400m sprint between each round

16:11 – I snatched most of the G-to-OH reps with 40# (my shoulder is pretty tired/sore from backpacking so I took it easy on the weight) and then did dips off a tire instead of ring dips.