Tuesday August 4

WOD:
“Nancy”
5 rounds
400m run
15 OH squat (55#)
18:55

Decided to go with 55# instead of the Rx 65#.  I knew 65# would put me well over 20 min and this really is designed to be a quicker WOD than that.  I did manage to complete each round of OH squats as 1 set.  It was hard, but added to the challenge.  No way I could have done that with 65#.

Saturday August 1

“SHREW”
3 rounds
15 box jumps (24”)
50m broad jump
50m broad jump backwards
100m farmer’s walk (35# plate on edge)
50m OH walking lunge (35# plate)
37:53

I guess it serves me right since I wrote this workout.  A bunch of goats and it showed.  It was surprisingly fun though!  Devlin named the WOD ... or maybe he was just calling me names.

Friday July 31

WOD:
Deadlift
3-3-3-3
200-210-210PR!-210(1)

5 rounds
5 HSPU (24# box)
10 burpees
8:18

Another DL PR!  Couldn’t do 3 sets in a row though.  I was definitely at my limit!

Thursday July 30

WOD:
3 rounds
30 hang squat snatch (45#)
30 wallball (10#)
2 rounds

Man I hate wallball.  I really need to start working it consistently.  I was doing that for a while right before the gym move and then got out of the habit.  Time to start again.  I was a little worried going in about the snatch.  Wasn’t sure how my shoulder would feel with the explosive shrug, but I didn’t feel any pain.  Pain was mostly reserved for wallball.  Did I mention I hate wallball!

Saturday July 24 to Wednesday July 29

Major pain in my shoulder from the split jerk nonsense.  First time in a long time I’ve had to take pain med just to function.

Friday July 24

WOD:
AMRAP 12
15 box jumps (20”)
15 KB swing (16kg)
15 leg drops
5 rounds

Thursday July 23

Push/Split Jerk
5-5-5-5
85-95-105-110PR!

1 min max situps   46
1 min rest
1 min max wallball 12
1 min rest
1 min max pullups   22

I succumbed to ego today and paid for it.  I told myself going in that I would go as heavy as I could without splitting.  I really need to work on push jerk.  I did this for 85# and 95#, but realized that was about my limit.  That’s when I ran into problems.  I didn’t want to stay at 95# for the next 2 rounds.  Even though I needed more work on my push jerk (those were not the prettiest reps I’d just done) I wanted to put more weight on the bar.  So more weight went on and I started split jerking.  And then I put even MORE weight on.  I didn’t really think about the fact that my 1RM was 105# and the 5 I just did at 105# were not the best form.  I got through the 5 at 110#, but the damage was done.  I didn’t feel it at the time, but that evening the back of my shoulder was hurting and continued to hurt for 4 days.  I got massage, I iced, I drugged but still the pain was there.  Had to forego all WODs with any pushing for the next week.

Wednesday July 22

WOD:
Deadlift
/  5 /  5 /  5 /  5 /
160 170 185 200PR!

My last 5 rep max was 185.  I was pretty sure I could beat that since my 1RM is much higher than it was back then.  15lb more woohoo!

Friday July 17 to Tuesday July 21

In NC for a wedding.  I was planning to complete the 10K I missed out on the previous week at the gym.  I ended up doing a TON of wedding prep.  My time was not my own, but I’m glad I could help make it a special day for the bride and her family.

Wednesday July 15

WOD:
4 rounds
25 pullups
25 squats
25 pushups
25 KTE
29:29

This just sucked.  I knew the KTE would kill my grip so I went with a black band on the pullups.  Did pushups from my toes on the first 2 rounds and then dropped to my knees on the last 2 as I saw I was NOT on pace if I stayed on my toes.  Barely squeaked in under the 30 min cutoff!

Tuesday July 14

WOD:
Back Squat
/  3 /  2 /  2 /  2 /  1 /  1 /  1 /  1 /
125 130 135 135 140 145   150 150F

Thursday July 9 to Sunday July 12

CrossFit Games spectator.  Man was I glad to just be watching the fun this year.  The WODs were brutal!

Friday July 3 to Wednesday July 8

I was visiting my family in Chicago for the 4th and then in Detroit on Tuesday for a Memorial service.  I got in 3 WODs (Friday, Sunday, Tuesday) but never ended up logging them.

Wednesday, July 1

WOD:
3 rounds
400m run
21 KB swing (20/16kg)
12 HSPU (box)
15:37

I don’t know what happened, but I don’t think I warmed up enough before this one.  I cramped up in my chest during the warmup trying an HSPU from the box.  Then in the WOD my hamstring cramped bad on the first 400m.  It eventually warmed up and felt ok, but I dropped down to a 16kg KB for the last 2 rounds.

Monday 6/29

WU:
1000m row
2 rounds:
bear crawl across gym
backward bear crawl across gym
walking lunge across gym
backward walking lunge across gym
10 v-ups

WOD:
AMRAP 20
3 ground-to-overhead (95#)
6 burpees
9 pullups
9 rounds (+3 g-to-o)

Totally feeling lethargic on my way in today but I felt awesome during the WOD!  My nutrition has been fantastic the past few weeks and I am totally seeing the benefits.  I have amazing energy and strength during WODs and I’m definitely starting to lean out.  I’ve really been working on spurts of intensity with short breaks during WODs.  I did really well with that today.  Every movement was done straight through except the last few rounds I took a few seconds between reps on the g-to-o.  All burpees and pullups were straight through with good speed.