Thursday Oct 28th

11am swim at smc pool

4x100
4x50
4x25
breast, kick board, freestyle with out legs

1pm
CF with jennifer
For Time:
200m run
10 Renegade Rows (40/25)
5 Knees to Elbows
200m run
20 Renegade Rows
10 Knees to Elbows
200m run
30 Renegade Rows
15 Knees to Elbows
200m run
40 Renegade Rows
20 Knees to Elbows
200m run
50 Renegade Rows
25 Knees to Elbows
RX 22:31

slow, finally got the kip on some of my knees to elbow.. all about commitment!!
my rows were slow, but I feel I had really good form with all of them.

Wednesday Oct 27th
445pm

Swim at smc
4x100 frog?, kick board kicks, free no legs, kick board frog legs (still kinda like 25s with really short break)
4x50 ” “
4x25 free style, frog? freestyle, frog

better in the pool! feeling more comfortable every day! Now just need to get running for that marathon!!

Tuesday Oct 26th

730am
Wendler Cycle 1 week 3 (I’m just a bit behind)
Deadlifts:
Week 3   179   x 5 reps   203   x 3 reps   227   x 10

Monday Oct 24th

1015am Yoga-
with chad at Yoga co
75-90min yoga good power yoga class. a bit slower than I’m used to but still was able to focus on breathing and balance. Got in a good sweat and stretch. And it was with the Left Cheek!

Saturday/Sunday
Oct 23/24th

Rest
Saturday my body was tired and asked not to be worked.
sunday-worked at lulu all day. It’s my normal rest day

Friday Oct 22nd

530pm CFLA Magner/jonesy

OHS
5-3-1-1-1-1-
95-110-123-130-140-145-150 (PR)

———————-
Tabata Mash up
thursters and SDLHP

rx- with 45# score 169

got more SDLHP than thrusters!
was a tough one. saw armen on last set and told myself to keep up with him.
Great to squat with jennifer!

Thursday Oct 21st

11am Swim at SMC pool
(I’m working on getting more comfortable in the pool, and I’m a hell of a lot more comfortable than I used to be, it actually quite wonderful!)

pretty sure this is what I did

100 frog
100 frog no arms
100 just kicks

100 freestlyle no legs
50 backside squid
100 freestyle no legs

these hundreds were more like 50’s and rest between 25.

1pm Crossfit Class

WOD
5 rounds
3 muscles ups (purple band)
6 Deadlifts 315/215
9 ab mat sit ups (hands on head)

did most all deadlifts unbroken, but 1 or 2 sets- (cant remember) the muscle ups I need to work on keeping everything pulled in tight, especially in the push out. Overall fun and short workout.

Time: 11:38

Wed Oct 20th

I had thoughts of yoga and or Crossfit, but the cheeks was in town so I went to Nook! no bun on my burger! things are getting better.

REST DAY

Tuesday Oct 19th

1st day solo swim-@ smc.
11am
50m frog
50m frog no arms (kick board)
50m back stroke
50 back stroke no legs (kick board)
50 kick no legs

100m free style arms no legs
50 back stroke (hard to keep things going)
50 m back (squid arms) no legs
100 just kicking w board

I think I like swimming, it’s challenging and fun. I was in the fitness pool, which was 7feet deep, i was cool the whole time. no need to touch the ground at any point, which is good. I went to the slow lane, and found one with a nice lady and asked to share. we agreed that we were both new were cool with that. Started to rain so hoped out to put my backpack under cover, then back in to enjoy some rain in the pool.  I"m excited to go again!!

——

1pm CF WOD
5/3/1/1/1/1/1/1/
Power Clean
95/115/125/135/145
need to work on being quick-speed with my jump, and not letting my head get in the way. I can do this. it’s just a bar!

Max burpees in 2min
40

luckily had leslie there to help set goal and to push me!!! yeah 40 burpees!! steady pace is key for me!

Monday Oct 18th 10am w/ micheal

warm up:
14 walking lunges
7 OHS -incresing weight starting at 45#
7 Medicine ball clean (16#)
10 push ups
couch stretch
thoracic extension

WOD
3 rounds
800m run
15 ring dips
30 box jumps 24/20

time: 24:49

the dips are what took the most time for me. the run was ok, not sure how fast I was really running. box jumps were able to bound all of them, broken into two sets each. about 18, then the rest.

need to start working more on bodyweight/gymnastic stuff. its the chink in my armor!!

Sunday Oct 17th.

Rest

had thoughts of yoga… didn’t follow through.

Saturday Oct 16th

2 X Max attempts double-unders- 50

AMRAP 15 (95/65)  then reduced to 75/55
10 hang power cleans
10 shoulder to over head
5 burpee-pull ups

7 plus 17

Would have liked to warm up shoulders a bit more. jump rope was warm up. cleans did sets of 9/10 then rest and all 10 shoulder to overhead in a row. burpees unbroken, but not fast.

fun workout!

Friday Oct 15th- 530pm

wendler deadlift- week 2
167x3, 192x3, 215x10

cupcake:

8 burpees
8 db squat cleans
8:54

im’ behind a week on wendler- so be it!

Thursday Oct 14th

Rest-
body was in pain-looking at apartments, didn’t make or want to make time to workout, but the wod this day of c&J and snatch looked like so much fun

Wednesday Oct 13th- 12noon

franklin hill sprints
140m/140m/100m/100m/50m/50m
32/31/32/21/21/21/11/11/11

I felt like I could run all of these at full speed the whole time. My body was so sore the next day. wow. thats what a little sprinting will do for ya!!!

good times!