tuesday Oct 12 9am

20-15-10-5
Heaving Snatch balance 95/65
KB swings 32/20

time: 12:34

Sunday Oct 10th/Monday Oct 11th

REST DAYS

tired, feeling lazy… not sure what else.

Saturday Oct 9th- ITP

FRAN

21-15-9
Thrusters
pull ups
95/65

rx: 6:39

not so much a fan of fran!! ;(

Fran was the first challenge I ever did at cfla, back in 2008. I remember before prelims Cil told me I could no longer use the bands for workouts. What?? how in the world was I suppose to do 45 pull ups? Well, I did and i’m still doing pull ups. They are my least favorite movement at Crossfit! At one point in time I thought I was gonna quit because of how horrible the pull ups are, but as you can see, I’m still here.  I don’t so much mind dead hangs. just the kip (hurts my hands)

Should learn the butterfly-just being careful of the shoulder

my best fran time is 5:22 (around that) from my level 1 cert, and 6:22 was was best before that.
9 weeks to go.. lets see what Ive got.

Friday Oct 8th-530pm class

30 min TGU practice for 1RM

68# on bb.

most challenge in getting balanced at the start. This weigh tis not that challenging to stand up with.
——————————————-

AMRAP 15
3 Shoulder press
6 Push Press
9 Push Jerk
200m run

65/95

Rx- 7 rounds and 3 shoulder press

left shoulder (not shoulder that usually give me probs) was talking to me this eve. during the last few rounds the presses were not elbows out and in front, they were elbow went out and to the side. Iced after to prevent pain/problems.

Thursday Oct 7th

Yoga at Yoga Co
915-1045
class en mass (lulu)

Wed Oct 6th- 9am (becca)

3 rounds
15 Front squat (165/115)
25 push ups
35 kb swings 24/16
45 sit ups
55 double unders

RX- 22:21
had Annita right behind me which kept me moving
I didn’t put bar down on front squats. broke into 3 sets 5, resting with bar in rack position.
good workout, sweaty and hard!

Tuesday Oct 5th- 9am

5 rounds
300m row
8 OHS 135/95

rx-12:41

all Overhead squats unbroken, didn’t put bar down because I didnt want to pick it back up.

Monday Oct 4th

REST DAY

Sunday October 3rd 830am (solo at cfla)

Wendler make up week 1

Week 1   155   x 5 reps   179   x 5 reps   203   x 8

Saturday Oct 2nd- ITP class (kahuna-shirley)

WOD

1mile run
30 burpee pull ups
30 box jumps (32/24)
30 push ups feet elevated
30 jumping lunges
1 mile run

time: 29:17 (24inch box, for jumps and push ups)

first mile felt fast- burpee pull ups were not super hard, legs got a bit fatigued on jumping lunges

I have logged online in the past, but stopped, and somehow my profile got deleted. so here I go again! will share workouts, rest days and thoughts about workouts. figured Oct 1st was a good place to start!

Oct 1st noon class

WOD

5 Rounds for time:
7 Hand Stand push ups (1 ab mat and 5# plate)
14 DB front squats
250 m row

time: 12:42

1st time doing handstand push ups since regionals. shoulder pain after lots of HSPU practice. I’ve been slowly stretching and strengthening my shoulder so I can slowly work back to heavy overhead and HSPU