111011
10x2 Front squat

(#) 45 75 105 135 145 155 160(PR) 160 165 135

Don’t think I’ve ever done 10x2 FS before, so technically they were all PRs.  However on the recent 5x3 I got up to 145#, and on the CFT I got 155#, so nice to see some improvement.  Form was pretty terrible by the end.  By the time I got to 165#, my form had degraded enough that all the weight seemed to be shifted onto my wrists and my back was rounding and all that bad stuff, but I still managed to get it back up, so I’ll count that as a sort of PR.  Went back to 135# for the last rep to see if I could salvage some of my form.

Scaled to Puppies:
15-12 and 9 rep rounds of:
Left-arm Kettlebell snatch, 10-15 pound - Used a 5kg dumbbell
Right-arm Kettlebell snatch, 10-15 pound - Used a 5kg dumbbell
Pull-ups (Beginner or assisted okay) - Assisted

Rhythm was poor today - total time 11:35

Buy in: Dislocates, jump rope, 10 off ring rows, push up, sit up, back extension, squats
Cash out: mobility work on my shoulders

CFWU X 1 - no pull ups or dips
Squat snatches - 45 lbs

Run 400 meters
15 squat snatch
Run 400 meters
15 Squat snatch from mid-thigh
Run 400 meters
15 Squat snatch

Completed:  18:17

Warm up:- spealler, wallballs, 8 chin ups PU rev assit top, 3 push ups red band assited pin 3, 5 beginner body rows

CFSB Lite
Bench Press 3’s
10 @ 12kg
6 @ 21kg
3 @ 30kg / 66lb not an all time pr (33kg/73lb Sept 10) but pr since wrist injury and indicator of getting my strength back

Pre metcon warm up:- 3 tuck jumps, 3 box jumps 8”, 4 DB swings @ 2kg, 3 @ 7kg, 3 @ 11kg

110811 DU’s, Box jumps & KB Swings scaled to
3 RFT of
20 tuck jumps
15 Box jumps @ 8”
10 DB swings @ 11kg / 24lb

Done in 9.18mins
Splits 2.36, 3.08, 3.34

Enjoyed this wod, my abs surely know to it the nect morning but it was a great wod. Hopefully my foot will be fine too.

Pack
21,15,9
1 pood kettlebell snatch right arm
1 pood kettlebell snatch left arm
pullups

9:06

Happiness is an iron ball with a smooth handle named Junior.

It’s been a while, back on track!

Done a couple of wods though, but more to keep busy then to really workout, due to circumstances.

WOD:

10 min. AMRAP
3 Toes to bar
5 Back extentions
7 Powersnatch Left arm 10Kg DB
7 Powersnatch right arm 10Kg DB

6 rounds + 3 T2B + 5 Back ext.

Bradshaw today

Pack
8 rounds for time of:
3 Handstand push-ups—subbed HSPU progressions, feet piked on bench some rds, on head-high smith machine bar others
185 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders—subbed side-to-side hops over barbell

Time—25:47.  Laid on the ground shaking for a few min after, haven’t pushed that hard in a WOD in a while.

CFSB w3/d3 & Kettlebell snatch, pull ups

warmup:
jump rope
10x25# plate squats
stretching

CFSB w3/d3
Back Squats
warmup: 5x60, 75, 3x90#
work: 5x110, 3x125, 1x140#(6)
last set max reps

WOD:
Pack:
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1 pood (32 pounds) - 20#
Right-arm Kettlebell snatch, 1 pood (32 pounds)
Pull-ups - blue band
Women - 24 pounds

8:04

Kettlebell snatch isn’t one of my best so I stuck with my 20# bell.

Pack woman
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1 pood (24 pounds)
Right-arm Kettlebell snatch, 1 pood (24 pounds)
Pull-ups

Accidently swapped pullups and snatches :(

17:14
(7:49/5:58/3:33)

Ci: 3xburgener, cfwu (-pullups)

used 20# dumbell - 12 something

Pack:
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1 pood (32 pounds)
Right-arm Kettlebell snatch, 1 pood (32 pounds)
Pull-ups

10:46

Puppies:
15-12 and 9 rep rounds of:
Left-arm Kettlebell snatch, 10-15 pound
Right-arm Kettlebell snatch, 10-15 pound
Pull-ups (Beginner or assisted okay)
Kram
15lb

8:41

Monday 10/24/11   Rest day

Worked on shoulder and hip mobility.  Hips very stiff after the sprints.

Getting back into it after a couple months off (work, loss of momentum, etc.).
Have resolved to take it slow and try to avoid injury.

CFWU 1 round 10 reps, subbed 3 false grip PU and 3 ring dips
Buy-in:  MobilityWOD
WOD: pushups 10, 12, 7, 7, 9 w/ 60” between
Cash-out:  run 800m
approx. 30’ total