I used 55# because I was a little leery of using 65# in a metcon workout. I think I will try the 65# next time. I used the little box for jumps and sometimes if it was being used I stepped up to the 24” ( I think) box. I believe I got 5 rounds and 2 snatches. It is really hard to keep track when you are ready to pass out.
Cash out was run 150M. 3X. Right. I did it once and used the excuse that I needed to dry off before I go to the airport to pick up Nichole. Good workout today. Enjoyable in a strange way.
Now that I’m running 10 miles every weekday, I’m sandbagging these CF workouts. Also I have a strength coach that gives me my work for the day and then lets me mess around with crossfit. I wish he would at least look at the WOD and plan his workout for me around that.
Yesterday was
3 miles speed work
45# cleans 12 reps x3
45# squats 12 reps x3
20# flat bench fly 12 reps x3
25# Dumb bell incline bench press 12 reps x3 (super set with the above two)
15# 18” box jumps 15 reps x3
20# Hammer curls 15 reps x3
60# triceps pull downs 12 reps x3
crunches on floor 100 reps x4
run 3 miles in under 25 mins
w/up: 500 m row, 3x(5 dips, 10 push-ups, 15 walking lunges), 100 single unders
WOD: 5x3 DB overhead presses
w/up: oly bar x 5, 20# DB x 5, 25 x 5, 30 x 3, then 5x3 @ 35-40-45-50(f)-45
Got 50# up once with the right arm, but failed on second rep. Could not go one rep with left arm, so called it a failed set and backed down to 45# for the last set. Like the CFJ article sez, time to get pressing as 50# is 30% of my BW and I failed to press it. But I kind of figured that would be the case as my barbell OH press best is only 115#.
buy in
2x
5 Forward rolls
Lunge 30 ft
10 hanging power snatch, 65#
ME Work
Front squat (3RM=225)
[5@135;3@155;3@175;1@215** warm-up]
ONLY 2,1@220** 1min rest b/w sets
ONLY 1,1,1@230 1min rest b/w sets
(3-4min rest b/w sets)
**after 1st work set I realized I had the 45# plates on the bar, not 35#s; doh! So my planned 195# warm-up set turned into 215 (felt heavy!?) and my first work set was up at 220 (couldn’t believe how heavy that felt) instead of 200. Extra dumb today.
5min rest, then…
front squat @170, attempt >12reps in a single set or 24reps total with 1min rest b/w sets; got 13 (new multi-rep PR) – makes me wonder if last time I had 190 on the bar!?
10min rest, then…
WOD
Mary
AMRAP in 20min of:
5 HSPU
10 One legged squats, alternating (1R/1L)
15 Pull-ups
5/14/2009 7 complete + 5 HSPU + 6 squats
Full ROM HSPU and squats were free standing, depth confirmed by squatting to box at a height to get me to just parallel. Controlled descent to count the reps, no plopping down.
12/1/2006=6 complete rounds + 5 HSPU in 20min (pretty sure these were full ROM HSPU; squats supported by holding ring)
