20 Rep Back Squat Day#2: 155lbs

*based off 1rm of 245lbs

500m Row 1:34

Triple WOD

WOD #1
Double Tabata:
Chair-sit
Arch-hold

WOD #2
7 rounds for quality:
7 Parallette Handstand Push-Ups (knees on box)
7 Deadhang Pull-Ups

9:25

WOD #3
Three rounds for time:
Run 400 meters
30 Wall Ball (20/14#)

9:12

*thought it was a back squat day. The row time was 2 seconds slower than my pr but I focused more on form so it seems like a good trade off. Good instruction from Nat on this. The 3rd wod was a good one, I kind of sandbagged the runs a bit. Did the first round of WBs unbroken. Then 15/15 and last 15/10/5. A little disappointed in this time to be honest. Would like to test my 400m Run max again soon.

*also, found out that Jeff and Ricci will be moving soon. It'll be a bummer losing them. They've both brought great energy to LLF. Good luck in chicago guys.

WOD

Round #1
30 Hang Squat Clean(95)
30 Burpees
30 Hollow Rocks

Round #2
30 SDLDP(95)
30 Lateral Burpees
30 Abmat Situps(PVC)

Round #3
30 Thrusters(95)
30 Burpees Box Jumps(24)
30 GHD Situps

24 minutes I think

*Barbell felt heavy today. Great to see Dan in class again, he edged me out in the last round.

20 Rep Back Squat Day#1: 150lbs

*based off 1rm of 245lbs

WOD
100 Dunders
100 CF Push ups
100 T2B
100 Box Jumps(24)
100 KB Swings(1.5)
1000m Row

39:56(RX)

*Saw Molly's time on the board and was on track but the T2B were just to slow. Just glad to break 40 minutes on this.

Muscle Up practice
*Good news is that my elbows don't hurt as much on these. Was able to get about 5 or 6 in the alotted time. Still can't string two together. Also "tried" doing a few attempts without false grip: not even close.

WOD
In five minutes, complete four rounds of the following:
Run 400 Meters
25 Burpees
Double Unders - Max Reps with remaining time.
Rest exactly three minutes.
Score is total number of Double-Unders for all four rounds.

Score: 235

*all that really matters on this wod is that I managed to beat rob's score somehow. Since he's faster than me and has better double unders I'll just presume he sandbagged the burpees. Switched over to the speed rope today: what a difference, so much easier on the shoulders. Good class today. Lavinia is a double under machine. Also nice to see zack again.

3 mile run

100 Dunders

Fight Gone Filthy
2 rounds
50 Wallballs(20)
50 Calorie Row
50 Push Press(75)
50 Box Jumps(20)
50 SDLHP(75)

31:40(RX)

*This was just what I needed for my first WOD back, a long endurance grind. The FGB format generally plays to my strengths and I was hoping to break 30 minutes on this but the SDLHPs slowed my down big time in round two.

Ice Storm WOD

21-15-9
DB Hang Squat Clean(35)
Burpees

7:21

50 Hollow Rocks

*at my brothers again. Hoping I make it back without too much trouble. Pretty treacherous here.

WOD

10 rounds
10 Deadlifts(135)
15 Push ups

8:14

*did this in my brothers home gym. Trying to keep the dream alive on the road amidst a sea of M&Ms; and Pizza. This is a good little metcon I saw on the mainsite a while back. Gonna get over to the local box tomorrow and catch one last wod before I get back to the real deal at LLF. I was hoping Chris and Maribel would post some video of RobL's epic Helen perfomance for motivation? Where's the tape guys?

Strength: Deadlift 5x3(285)


JT
21-15-9
HSPU
Ring Dips
Push ups

17:10

*I've always wondered why this is a hero wod, given its simplicity on paper, and why Scott does this one so often. I had both questions definitively answered today. JT is a beast. This was a demoralizer and a total grind. Complete shoulder and tricep failure. The first round looked pretty decent, one abmat on HSPU, good on dips. I did round one in like 3 and half minutes. Then look at my time?? I ended up doing the last round of 9 HSPU on a box. This is a real test of upper body strength. Shoulda figured scott was onto something.

Skill Work: HSPUs/MUs

WOD
7 rounds
250m Row
7 Power Clean(135)

13:42(RX)

*Caught this WOD in Boston at Crossfit Southie. Felt great after two days of travel/blizzard action. Gotta say it really helps to be able to drop weight. Looking forward to that after the move.

*also miraculously was able to get a ton of muscle ups. They have a slightly different set up with the rings here and I got 8 of these in row at one point(not strung together, just in row), which felt great considering they've been sporadic at best at home. Hope this continues upon return.

Warm up: Muscle ups/pistols/L-sits

*gotta get on a regular plan for MUs. got one half-assed one today(rob said it counted) but need to work on that transition.

Strength: Deadlift 3-3-3-3-3
225, 255, 275, 295, 295

WOD
3 rounds
30 Pullups
30 Hollow Rocks
30 Standing broad jumps(once down and back)

14:46

*Got my new max pullups PR(20) in the first round of this WOD. I am realizing that pullups are now a matter of concentration for me as much as strength and endurance. I lose focus in high rep scenarios and stop pushing off the top and then have to recover. Haven't done deadlifts in a long while and these felt super heavy today. Off to the east coast for a week where I will definitely be doing crossfit and defintely not be eating anything that resembles paleo.

Row 500

Shoot Throughs

Snatchmaster
7 rounds
7 Hang Squat Snatch(75)
7 Hang Power Snatch
7 OHS

17:50

WOD #2
10-9-1
Wall Balls(20)
Dunders

5:33

*I still have no appetite. eating one meal a day. Need to scale appropriately until I'm better. This first wod was tough. I was pretty liberal with the rest between sets. Not a great performance.

Warm up: Rope climbs/walking lunges/Hollow rocks

*I have solid rope climb form going up...now need to work on it coming down. Ouch.


Jack
Amrap 20 minutes
10 Push Press(115)
10 KB Swings(1.5)
10 Box Jumps(24)

8 rounds +4 PP

*Forearm crusher. Push Press reps didn't get dicey until the last two rounds. Was able to do first set unbroken, then 5/5.

Crossfit Baseline
500m Row
40 Squats
30 Sit ups
20 Push ups
10 Pull ups

3:56(pr)

Mainsite WOD
3 rounds
15 Hang Power Clean(135)
15 Burpees

9:18

Interval Calorie Row
5 rounds
100m Row
1 minute rest

Score: 50 calories(all rounds of 10)

*First class back. Not 100% but I decided to just "rub some dirt" on my food poisoning and get a workout in. On paper I guess I should be happy with this baseline time but I blew it on the pullups as usual. I was on the bar sub 3:30 and had to break these up into sets of 4/3/3 b/c I was so gassed. 3:45 seems attainable to me on this in the next six months if I get better at doing pullups when I'm tired.

*Hang Power Cleans got better as the workout wore on and I started to pop my hips open more. Put most of what energy I had today into the baseline.

*Fun class today with Chris. Got to go head to head with big tony on the baseline who clocked a 3:40 and crushed the HPC/Burpee wod of course. Doctor's appt on Thurs, hope a round of antibiotics will clear this up once and for all.