Warm-Up: 2 shuttle runs, 10 kb swings, 10 kb single arm swings, 3 kb squats low/med/high both sides, 10 kb snatches (all with a 20# kb)
Skill: Strict press 1 rep max (85#) to push press max (105#) to push jerk max (115#)
WOD: 30 SDLHP, 30 front rack lunges (both legs equals one), 30 hang cleans, 30 front rack lunges, 30 SDLHP and every 2 mins tuck hold for 30 seconds – 17:58! I did everything with 55# (RX was 65# but I was taking it easy on the shoulder) and this was a brutal workout
Skill: Push Press – sets of 3 working on form before weight. I made it to 75#! For whatever reason this movement has never made sense to me in my head and therefore didn’t make sense to my body. I finally got it straight in my brain about locking out my arms at the bottom of my second dip (so I don’t have to go so far to get under the bar when the weight gets heavy). It’s amazing how much easier it was!!
WOD: RFT of 15-12-9-6-3 Power cleans (75#) and 100m sprint – 8:45. My cleans felt really good and coach even commented about them! 🙂 Sometimes I’m such a 6 year old because I really crave positive feedback. It was great to get that on a Wednesday morning.
Weird to go on a Tuesday and not have gone on the Monday but I had more important things to do Monday morning…more on that coming…
Warm-Up: row 300m, 100m sled (45#) push, 10 weighted jane fonda’s (25#)
Clean Warm-Up – once with and once without weights
WOD: Filty Fifty – 25 minute time cap
50 Box jumps, 24″ – didn’t do
50 Jumping pull-ups – didn’t do
50 Kettlebell swings, 1 pood – 25# American
50 steps Walking Lunge – complete
50 Knees to elbows – didn’t do
50 Push press, 45# – complete
50 Back extensions – complete
50 Wall ball shots, 20# – complete
50 Burpees – complete
50 Double unders – didn’t do
Overall, 250 of the 500 reps in 25 minutes which I’m happy with. I skipped the arm work since my shoulder was a little extra tight this morning from not sleeping with my pillow while traveling last week and weekend. Next time filthy…
Warm-Up: 250m row, 10 kettleball swings, 10 single arm kettlebell swings, 9 spiller rolls
Strength: 3 x 3 x 3 x 3 x 3 to deadlift max
I have a new deadlift PR!! 115# for a 3 rep max 🙂
WOD: 4 RFT of 10 push press (55#), 15 burpees, 200 single unders
19:55 and I am super proud of that! The volume of each exercise is what kills you. Each round by itself is fairly easy but combine all of them for 40 push presses, 60 burpees, and 800 single unders and you’re going to be sweatin!
Man-Makers – hold dumbbells in each hand, sprawl into a push-up position on the ground while still holding the dumbbells, push-up, pull press with the right hand, push-up, pull press with the left hand, push-up, jump feet up to between the hands, deadlift the dumbbells into a push press, return via deadlift to the ground – that’s one rep!
I finished in 21:43 which was last in the class and I had to modify the push-ups (1. I struggle to do complete push-ups, 2. I was exhausted, 3. My shoulder started to think about becoming painful).
I finished in 13:34. Time was technically over at 12 minutes but I wanted to finish so I did. I was gas-ed from the burpee box jumps and my arms were already sore from taking yesterday off but I wanted to finished. I was hooked and determined. 🙂
15 minute RFT broken into three 5 minute rounds with one minute rest in between.
Wall Ball @ 14# – 84 total reps
Sumo High Pull Dead Lifts @ 55# – 30 total reps
Box Jump @ 20″ – 40 total reps
Push Press @ 55# – 27 total reps
Row – 25 calories burned
Overall I did 206 reps in 15 minutes which is awesome! Apparently 250 is what is considered “CrossFit Good” and the max in our class was 278. My partner did 226 but I beat her in box jumps and SHPDL’s. We tied in Row and Wall Ball. I’m happy 🙂
I’m also pretty sore for the workout Thursday night and Friday morning – mostly in the low back and thoracic spine. Running 5 miles this morning (in a hour with lots of hills) before this workout is probably contributing to the overall tiredness I’m feeling right now as well. It’s totally worth it to have control of my body again (if I ever really did).