Got some catching up to do…I haven’t been able to get online much the last few days and I’ve fallen behind!

Sunday was a lazy day and became an additional rest day to try and rest my right shoulder twinge from last week I’m trying to rest.  Or that’s the excuse I’m using for not working out!

Monday was the start of Week 3 for my CrossFit Strength Bias cycle!

Deadlift 185x3, 215x3, 245x3, 265x3, 285x3 (PR+5)
Elizabeth 21-15-9 Power Clean 115 # (Rx’d is 135#), Bar Dips (Rx’d is Ring Dips): 10:30

My previous PR was done in January. I got 12:40 then, so a 2 minute improvement is a good day in the gym.

Tuesday
Squat 155x3, 185x3, 195x3, 205x3, 220x3 (PR+5)
From Catalyst Athletics:
3RFT 10 Burpees, 10 Pullups: 2:45.55

Another good day in the gym.  I might have beat AxelBear’s 2:44 if I didn’t have a hole in my brain and on the last set of burpees on about my 6th rep stand up and clap instead of jumping and clapping causing Joe to call a failed rep.  Doh!

@ CF York

AMRAP in 15min w/ a ladder

1 squat clean @ 95#, 1 squat clean @ 115#, 1 squat clean @ 135#
2 squat clean @ 95#, 2 squat clean @ 115#, 2 squat clean @ 135#
etc.
until 15min is up.

6’s complete

I liked this one.

Clean and Jerk Ladder

@ 110#

6 full rounds and 4 reps in the 7th minute

110 was a little heavy.  Used power clean and push jerk - after reading the forum this combination seemed acceptable.

Run 5K

25:12

Today I did the 5k from a cycle back.

Time was 20:49. My pr is 19:59 so that was dissapointing. What was more disappointing was I walked a few times during the run because I felt my engine giving out so to speak. I just recently came home from a stint in Louisville where ontop of a gig that was intense physical acting and driving everyday I was able to cross fit. Last week ended up being a week off as I was in transit and going about and now I’m back home and trying to maintain some similar level of activity but aside from working out I don’t have much. Is it possible that I’ve gotten rusty or I’m not pushing myself hard enough to get going as well as I did?

Probably not the best place to ask this.

no warm up hit it straight

5k run 26.48

right hip very tight over the last third ...

Did a running workout yesterday and hand’s still weren’t healed enough for the clean and jerk ladder so pulled another workout from the archives after doing some ME work.

ME deadlift
135 x3, 225 x 3, 295 x3, 295 x 3.  Didn’t want to overdue it and tear my hands worse.  Legs were really tired from last two days as well so couldn’t have done much more today anyway.

Then
AMRAP in 12 minutes
10 tuck jumps
10 burpees
10 box jumps, 20” box
10 push press, first round 95lb, rest 65lb

5 rounds completed and 10 tuck jumps.  This was a really tiring workout.  They should bring it back again.  It was from 2005.  Looking forward to the rest day tomorrow.

Run 10k:

Time: 48:42

Temp outside is about 88F, had to stop for a few lights and kept clock running. After first 5k, did a few brief walks due to being very hot.

Pretty happy with my time given the circumstances.

“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups

So I was going for as close to body weight as possible on bench press.

BP : 3-3 @ 155#  73% BW and 2-2-2 @ 160#  75% BW
Pullups: 5-5-5-6-4 (slightly assisted, came back down til toes on the ground on most of them)

Overall: happy with this effort…building toward BP my BW, and got in some full fledged deadhang pullups!

Took the kids to the track with me this morning. Apparently running is something one has to practice at because my performance was sad. I ran a mile (almost, had to walk half a lap) and then the kids (2 & 4) ran a little with me.  Took them into the school nature preserve and took a little nature walk, about a mile and had some snacks by the river. Not exactly a WOD but an enjoyable morning none the less.

My lung capacity was really lackingand I was sucking wind after 2 laps. I suppose it will improve with time.

run 10k

this had the makings to be a mediocre performance: smoked legs from cindy 2 days ago + clean/jerks and backsquats yesterday, 80 degrees, 82% humidity

BUT I ran a 10k pr

mile 0.0 to 1.1 - 7:19
mile 1.1 to 2.1 - 6:41
mile 2.1 to 3.1 - 7:10
mile 3.1 to 4.0 - 6:39
mile 4.0 to 5.2 - 8:08
mile 5.2 to 6.2 - 7:00

total: 42:59 (pr) at a 6:55 pace

and then proceeded to make a huge sweat angel pool on the pavement and feel a little lightheaded from the dehydration

Day 3 of Burpee Challenge

5k 41:50.  I need to get better at running.  Oh, well.  It takes time I guess.

Previous time on 7-1-09: 56:36

Today’s time: 57:03

First 5K was faster this time, but sucked it on on the back half…

Ran: 5 miles or 8 - Kilometers
1.0 incline
43 minutes and 08 seconds
605 Calories
8:40ish minute mile pace

32 degrees Celsius or 89.6 Fahrenheit

Some catching up to do on here…

Wednesday Jul 29

10k 43 min Slower than usual but ran it with 4 others and we all finished together.

Tuesday Jul 28

6 rounds disappointed with this one, something I have to work on.

Monday Jul 27

“Cindy”
16 rounds

Saturday Jul 25

13 rounds… rough

Friday Jul 24
Lynne

15,12,10,8,8 Bench
18,12,10,8,8 PU