Friday continued with handstand practice and parallette L-sit practice. Three rounds of 40 second and 20 second holds respectively.

135 x5
205 x3
225 x1
235 x1
Overhead Press
45 x5
95 x5
115 x3
125 x3
135 x1
140 fail
185 x4
205 x3
245 x2
275 fail
275 x1
285 fail


Monday was Squat cleans at 95lb with ring dips for sets 0f 21-15-9. Crossfit’s “Elizabeth”.
Workout is prescribed at 135, but after my last bout with that weight I decided to go lighter and work on form and feel. Still very draining. MetCon drainage.
Got some downloads in (just picked up a ton of 80 & 90’s hip hop albums…taking me back. Good stuff like Jungle Bros., De La, Ice-T, Schooly D, Tribe, BDP, Organized Confusion and on and on..)
…..and then some bath and beauty bar junk.
a.Overhead press
95×6, 95×8, 105×8, 115×6
b.Reverse Fly, Barbell row, db bicep curl
40lb, 115lb, 30 lb x8 each x2 rounds
c.db shrug, lat and front raise, short lat raises, side bicep curl
80lb, 20lb, 15lb, 35lb x8/10/20/8 two rounds

Squat cleans
135, 135, 155, 155 (fail), 135, 135, 135

A little later, did the CFE wod.

4 x 300 meter sprint, 5 minute rests
38, 39, 39, 39

Over head press
115, 135, 135, 135, 135, 135 (fail), 115
Push press
115, 125, 135, 145, 155, 155, 155 (assisted)
Push jerk
95, 115, 125, 125, 125, 125, 125
Went light on the jerks as it was my first real trial with them.
Today I went and voted for ‘that one’. If you want a really good perspective on where the ‘other half’ is on this election, turn on FOX radio and enjoy for the next week. Amazing.
This weekend is our Crossfit certification. We will be shooting video during, so stay posted.

A Bunch

Last Thursday
Doormouse Cardio Circuit
20 rounds
60 seconds work
30 seconds rest
30 minutes total
Each fifth round burpees (18, 17, 15)
Round 20 is 25 Burpees
In between rounds are open source, meaning get creative.

Friday, Saturday, Sunday REST

Filthy Fifty
For time:
50 Box jump, 22 inch box
50 Jumping pull-ups
50 Kettlebell swings, 30 lb
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 12 pound ball
50 Burpees
100 Single unders jump rope

Later Monday…
Handstand holds on the wall
5 x 40 seconds
L sit holds
5 x 10-15 seconds

Even later…
Reverse Tabata Swim
10 sec work/20 sec. rest
16 rounds, maximum output

20 minutes:
Thruster x5
Hang Clean x7
Sumo Deadlift Highpull x10

Started at 95 lb for three rounds, dropped to 75 lb for eight more rounds plus five thrusters.
Fell over.

12 Burpees
12 Pull ups
10 rounds for time.
Pete and I did this one together, so we had to split pull rounds between the bar and rings. Ring pulls are much harder, so times were a bit slow.
21:28, 5 rounds each ring and bar.

5k for time
I mapped a course but ran into some construction so I went a bit farther than needed. 21:17 total time, probably crossed the 5k right around 20:00. Lots of nasty head wind. Last mile was tough, can go faster on a better course with some competition. Goal is sub 18:00.

4×400, 2 minutes rest between
Legs were very heavy from the four days previous. Carried through but had no pop..
Would like to hit these all sub 0:57

This week so far…

Sunday had a beautiful day of kayaking and a little open water swimming with the family and our friend at Oleta Park

This week I have been sticking to the Crossfit protocol for the most part.

75 lb Shoulder Press x21
Back Extensions x21
7 rounds.

This hit my lower back in new ways. Levels of pain I have not felt before. No post workout soreness, just complete burnout during.

10 135lb Squat Cleans
50 GHD sit ups
8 Squat Cleans
40 Sit ups
6 Squat Cleans
30 Sit ups
4 Squat Cleans
20 Sit ups
2 Squat Cleans
10 Sit Ups

135 lb squat cleans are a new treat. Another Olympic movement that looks dangerous but is actually very beneficial. The strength, growth, progression and over all fitness I have felt since starting a regular Crossfit regiment has been pretty outstanding. These workouts are no walk in the park but the results are worth it, and the mind frame that you are forced to embrace while undertaking them is something else.

Speaking of…
Tri Fran
65 lbs
21 Thrusters
21 Pull Ups
15 Thrusters
15 Thrusters
9 Pull Ups
9 Thrusters
95 lbs
21 Thrusters
21 Pull Ups
15 Thrusters
15 Thrusters
9 Pull Ups
9 Thrusters
65 lbs
21 Thrusters
21 Pull Ups
15 Thrusters
15 Thrusters
9 Pull Ups
9 Thrusters

Time: 26:22
No rest for the wicked.
This was brutal. Pull ups broken up most sets. Thrusters broken up at 95 lbs.