Run 800
3 X 10
Rock and Roll
Good Mornings
Back Extensions
Deadlift
5 X 3
225 X 3
275 X 3
295 X 3
315 X 3
315 X 3
315 X 3
Felt pretty good, might have been able to get to 335, but didnt want to push the back. Still need to work on my initial form.
Finisher
10,9,8,7,6,5,4,3,2,1
Shoulder Press #65
KBS 1.5
Box Jump 20"
9:48
Pat kept me going on this then pulled ahead at the end. Really a mental toughness thing and Im a little dissapointed i didnt keep it going with him, but goals for next time
I always forget how challenging yoga can be and how good for the body. I'm more of a crossfit guy at heart, but I am going to be making an effort to hit more yoga classes. I think my body needs it to stay healthy for crossfit.
Day 2 of the 3 day "Master Cleanse"
Water, lemon juice, honey, cayenne pepper.
I'm efffing miserable and really exhausted coming into call. Basically a 48 hour fast at this point. 1 day to go.
First day back in a week and a half. Hurt my knee fairly bad, still a little sore, but on the mend, and then was up in Oregon for 6 days playing at my buddies wedding. Surfed some, but otherwise, kinda exercise free since the injury. It was a nice little vacay, but im ready to get back into it.
Bench Press
10 X 135
5 X 185
5 X 205
5 X 205
5 X 205
5 X 205
Squats
10 X 135
5 X 185
5 X 205
My back started to feel really wrong here..
5 X 225
And really wrong here. It was probably too quick a start after all that time off, so elected to skip the last two sets and start back in a little slower.
Damn, that Parkour Course on 7-13 really effed up my knee. Its still swollen and sore. Fortunately, i have ready access to Orthopedists here, so I've been assured its nothing serious, but I'm sidelined for atleast a couple more days and just doing upper body stuff at home.
I landed a little funny on one of the three in a row box jumps. I completed Fran but it felt funny, and then when i woke up the next day, could barely walk.
Its better, but still really sore and it feels weak. cant evev do air squats right now.
-S
1)Even though im strong in back squats, weak in front squats/thrusters. I really need to work on these.
2) I need to get better at kips. I made it through tonight, but mostly onesies towards the end.
3) I need to lose more weight, which should help with 1 and definitely with 2.
Strong performances by Calvin, Manza, Jasmine, Leah and Kelly tonight.
I was pretty gassed from squats the day before, and really dissapointed in my kippings, but i got through this and didnt take the 60 minutes i expected to. Improvements are happening.
Not my best day, had my first drink in a week last night, but feeling stronger, in general.
Bench Press
135X5
185X5
205X5
1 Rep Max
225 X1 Easy
235 X1 Not so easy
205 X4
195 X5
Squats
135 X 5
185 X 5
225 X 5
235 X 5
225 X 5
225 X 5
2k row for time
7:08 PR !
I've never really gone after a 2k row in the sense that theres either something to follow that i dont want to shoot my wad on or its the end of the workout. I still feel like i could get in to the the 6:50s pretty easily as i was pretty gassed from the workout, but nonetheless, PR.
Not a great day. I got very little sleep last night, which usually isnt an issue, but now that ive gotten used to a good nights sleep before, i really noticed the difference.
2k row 7:19
Tabata Wall Balls - Completely gassed on this. Got 11 the first couple rounds then was down in the 5-6's.
Static Skills
49s high plank
33s Hanging L sit
Deadlifts
Damnit, I felt more like little papa today. Or pape pequeno. Squats yesterday didnt help, but i was really dissapointed with my effort here. I know form is definitely a key component, but i was also psyching myself out. either way, Gerard ended up 80lbs ahead of me..
225
275
315
345
365 F
365 F
355 F
when I missed at 355, I just about lost it. I'm becoming a big fan of expletives at the brickhouse, and I certainly let that be know today.
In the end, area of focus. Technique and strength need to be addressed.
10 lb improvement from last week and honestly felt easy. I blew through these pretty quick, no hesitation points. I wanted to go heavier but felt like it was best to just keep the progress steady and not get injured.
Bench Press
135 X 5
135 X 5
185 X5
195 x5
195 X5
195 X5
195 X5
10-15 lb increase from last week (i only got 1 unbroken set at 195 last time and then broke on 185 at the end). Also felt pretty easy and I did them without a spotter so i definitely had reserve.
Ive been really religious with my supplements and trying to make a focus of sleep and its seeming to help.
