Not only have I been slacking on logging my workouts, I have also been slacking on working out. Between travel, back and shoulder pain, and about 30 other excuses, I have only been working out about 3 days a week. Horrible.

Back in the saddle. Looking forward.
In the midst of great personal change, I will once again rely in fitness to keep me grounded and making good decisions.

5 Rounds
10 KTE
10 Front Squats 90#

5 Rounds
10 Bench Press 135#
10 Front Squats 90#

5 Rounds
10 60# DB Bench Press

Swim 250
Kickboard 250
Pull 250
Swim 250

Sunday 3/4

100 Bench Press
95# in sets of 20

100 Lunges with twist 45# DB

100 Bench Press
135# sets of 10

Swim:
Freestyle 500
Kickboard 500

Saturday 3/4

WOD
Sandbag 400
30 Burpees to box jumps
30 Double unders
30 Chest to bars
30 Jumping squats
30 ...
Sandbag 400
Did it in 23:44 or something close to that

Thursday 4/1

Back Squat
5 x 5 Got up to 165# for one set. But, 135 was much more comfortable.

Finisher:
25 Wall Ball #20/14
5 rounds of:
10 Thruster #40/25
200m Farmers Walk
25 Wall Ball
Run 800m

Did it in 25:something

Was challenging. But, I found extra motivation at the end of the workout!

Wednesday 3/31

Kettle Bell Swings 1.5 pod
15X 5

5 Rounds:
12 DB Bench Press 45#
12 DB Lat Pull Over 65#

Bench Press
10 X 6 135#

Tried front squats. Back was not cooperating.

Tuesday 3/30
Hang Power Cleans
5 x 5
-break
Three rounds for time:
10 Burpees
8 Deadlift #135/95
6 Hang Power Clean
4 Front Squat
2 Squat Clean

For the HPC's Stuck with 95#
As always, have lots of trouble keeping true to the shrug. Scott and I decided that I should do to pockets to shrugs before each real rep. That helped. Did better than I ever have. But, that is not saying much.
I was able to RX the deadlifts. But, I dropped 20# and did light HPC's, Front Squats, and Squat Cleans. Did the finisher is 8:55.

friday 3/27

5 Rounds

8 Push press 90#
8 Full ROM Biceps curl 60#
10 Triceps French curl
10 Overhead pulls
10 Short ROM Biceps curl

5 Rounds

10 Bench Press 135#
12 DB squats 60#


Swam / kickboarded half mile at moderate pace.

3/25
horrible back squat/burpee to box jump thing. 10==>1 with 2k row.
finished about 25 minutes.
3/24
hanging power snatch. 5X3 135?
horrible run/row thing. 23:00

Wednesday 3/24

Honest Chin Up
10-10-10
Was able to do the first set with no rest.
The second and third were 6,4 and 5,5.

Unable to do rock-n-rolls.
The Iron Cross progressions went better than I thought they would

AMRAP in 10"
10 Push Press 115#
10 Box Jumps
Did four rounds.

Sunday 3/21

100 Thrusters 80#

Bench Press
10X 6 at 155#

3/18/10
Bench Press. Did 5X5 instead of 1RM.
135,155,175,185,185

Row 1,000m
30 DB Push Press (40/25#)
30 Knees to Elbow
30 Box Jump (30/20")
30 Wall Ball (20/14)
30 DB Hang Squat Clean (40/25#)
Run 400m

Did this in reverse order. Counter on rower was broken. Paced myself with Erick who started a few seconds ahead of me. Finished about 19:30

3X 15 OHS
Stuck with 85#

Finisher 3 Rounds.
1 minute thrusters 95#
1 minute burpees
1 minute rest
Keeping up with the totals was even more challeging than the finisher.
Something like:
Th12,10,8
Bur15,12,10

Tuesday 3/16

Jump Rope
Double unders were not going well. Did 218 consecutive singles. Finished 300 in 2:25.

1 Min Wall Ball 10ft target 20/12
1 Min Ground-to-Overhead 96/65
1 Min 20" Box Jump
1 Min Row for Calories
1 Min Rest

Score 186.

Monday 3/15

3 Rounds of
15 KBS 1.5
20 Air Squats

Bench Press
5 Sets of 10 @ 135

4 Sets of:
6 Push press 80#
10 DB press 40#

3/13/10

Front Squats 5X5
95#, 115#, 135#, 135#,135#

WOD

5 Rounds:
1 minute burpees
1 minute 45# walking lunges
400 M run

# Burpees
22,16,12,12,14
Total 76

And, my workout had a great surprise ending!