08-30-14 CrossFit

Warm up:
500m row, stretching out sore shoulders, split jerks with PVC and 45#.

WOD:
Split jerk
1-1-1-1-1-1-1

55#, 65#, 70#, 75#, 80#, 85# failure, 85#

Took all the lifts from a rack. My failure was rough- wrist gave out on me. When I redid it, I had to really push press the last foot or so. Overall, not bad.

08-29-14 CrossFit

Warm up:
500m row, practice dips and cleans

WOD:
Elizabeth:
21-15-9
Clean 135# (65#)
Ring dips (red/green knee)

11:50min

Really went to failure on the dips. Which happened much quicker than I expected. Cleans did well though- was able to get my elbows up and prevent knocking and bruising my collar bones.

08-27-14 CrossFit (5K run)

Warm up:
Nothing. I put my clothes on, does that count?

WOD:
Run 10K (run/walk 5K)

44:50min

Splits:
1km 8:11
2km 8:06
3km 8:59
4km 10:07
5km 9:27

Did the first 2.5k running, but had to start adding in some walking. For most of 3-4k's I alternated 2 blocks of walking with 2 blocks of running. Not horrible with no practice at running further than 1mile, but definitely can improve!

08-25-14 CrossFit

Warm up:
Row 500m, several squat stretches and squat cleans

WOD:
1 min squat clean 165# (45#)
3 min rest
1 min squat clean 185# (50#)
3 min rest
1 min squat clean 205# (55#)
3 min rest
1 min squat clean 165# (45#)
3 min rest
1 min squat clean 185# (50#)
3 min rest
1 min squat clean 205# (55#)

9, 8, 7, 9, 8, 7 reps (48 total)

Did my weight increases based upon percentages. Think I did pretty well- need to remember to set up a camera so I can check my form as I tend to be too far forward in my cleans and felt that in many reps.

08-24-14 CrossFit

Warm up:

Row 30cal, 5 pull ups (red/black), 5 push ups (snaking), 15 air squats

WOD:

10 RFT:

2 minute rounds:

5 pull ups (red/black)

10 push ups (5, snaking)

15 squats (only did one set)

5 pull ups

10 push ups

15 squats

Row for calories

Rest 1 min between rounds

Calories rowed:

8, 7, 7, 7, 6, 6, 5, 5, 6, 7

Did a test run and it took just over a minute to do one set of pull ups, push ups and squats, so I scaled back to doing that with only 5 push ups because I'm ridiculously slow at them, especially when tired. I was dying after the first half of the work out but pushed through. Some of my pull ups weren't quite full height, but I got at least forehead to bars in...

08-22-14 CrossFit

Warm up:
500m row, 5 sumo deadlift 55#

WOD:
Sumo deadlift
3-3-3-3-3

85#, 105#, 125#, 145#, 160#

Had pretty crappy form on the 160# lifts, went a bit too heavy on that. Kinda impressed with how much strength I am gaining. Did regular deadlifts with 3RM July 27 with my max that day being 165#.

08-21-14 CrossFit

Warm up:
DU practice, 500m row, 10 PVC OHS, 5 toes to bar, 5 DB hang squat clean

WOD:
5 RFT:
5 OHS 135# (10# on PVC)
10 toes to bar (knee tucks)
15 DB hang squat clean 40# (5#)
20 DU (counted singles, doubles and misses)

25:32min

Went really light and slow. It was super hot out so I took several long rests to avoid overheating.