Front Squat- 3×5 @ 85% of your 1RM

155#

WOD:
4 Rounds For Time:
50M Bear Crawl
3 Muscle Ups (Subbed 9 dips and 9 chest to bar)
6 Burpee Box Jumps (24/20)
9 Butterfly Sit Ups

Time: 27:18 :(

jp

Elisabeth like

21-15-9
115# Cleans
Dips (half of each set were assisted)

Time: 12:19

jp

King Kong

“King Kong”
3RFT:
1 DL (455/300) done at 245#
2 Muscle Up done at 4 C2B and 4 Dips
3 Squat Clean (250/175) done at 115#
4 HSPU done with two abmats

Time: 9:55

jp

Pulled Calf

So Tuesday's Filthy Fifty pulled the calf pretty bad.  Didn't do any work outs on Wed/Thur.

Friday was pure upper body...
30 sec pull-ups
60 Rest
5 rounds
72 pull-ups total
4 min Rest
5 rounds of
8 HSPU (subbed 95# strict press because of the shock on calf getting down)
12 dips
16 hand release push-ups
Rest 2 minutes
Time: 20ish...  ugly, ugly, ugly

Saturday...
Warm-up on the rower, real slow
Then death by sit-ups.
3 sit-ups every minute on the minute adding 3 more for each minute.
Finished 10 full rounds + 24 more.
That is 189 sit-ups
Then did 3 - 30 sec planks.

jp

Christmas Morning

“CFTV 12 Days of Christmas”

1- Wall Walk

 2- Deadlift at 185#

3- Med ball squat cleans (20/14) - Subbed cleans with home made 15# PVC bar

4- Wall ball shots (20/14) -  Subbed Jumping Squats w/ a total of 20#

5- Pull-ups - Subbed Dips

6- Ground to Overhead (45/35 # plate)

7- Sit-ups

8- Lat jumps over bar

9- Air squats

10- Push-ups

11- Box Jumps

12- Burpees

Follow the song...  On the first day of crossfit, the coach gave to me...  1 Wall Walk.  On the second day of crossfit the coach gave to me 2 Deadlifts and a Wall Walk...  You get the idea.

Final Time: 36:30

jp

Thursday & Friday

Thurs -
5 rnds of
5 thrusters (95 but 155 rd)
5 muscle ups (15 pull-ups & dips as sub)
1 lap
Time was 20ish
Friday
12 minute AMRAP
20 sit-ups
20 knees to elbows
20 45# good mornings
I got 4 full rounds
jp

Post Surgery Start again...

It has been one month since the surgery and I'm ready to hit the box again!  Going to have to take it easy for another month or so, but I am ready to get out of that other gym!

Today's workout

400m run
35 of dip, sit-up, squat
400m run
30 of each
400m run
25 of each

Time: 11:15 - Runs were slow, of course and I assisted the squats with a pole and didn't go full depth.

jp

Thursday Workouts

Got two workouts today...

AM:
10 rounds of
10 Burpees
10 Sit-ups
10 Dips
Time: 18:26

PM:

Couldn't run due to the calf/Achilles heel issues and the new box doesn't have pull up bars yet (Yet!)  So I did 100 pull-ups for time.  Took me 11:32.  Hands didn't fair well.    The other one had a big blood blister I had to pop.  Ewwww.

Finished the work out with 500m sprints on the rower with 1 minute rest in between.  First round was 1:53, the rest were 2:10 +/- a few seconds.

jp

Friday Deads and Saturday mixed bag

Friday we did
Three rounds of 
10 x Heavy Deadlifts (I did 235#)
20 x Push-ups
50 x Double Unders

Time: 21:20

The Deadlifts had to be broken into sets of three or four because they were pretty darn heavy.
Push-ups were OK, but the last two rounds were broken into sets of 10. Still spent from yesterday's push-ups.

Double Unders are well... Double Unders. They were the longest segment of the workout as they are hard to execute. At my best I got 17 in a row, but that was the oddity, with my average being closer to two. Lots of single goes or misses. Must practice more...



4 burpees


Saturday 


Five rounds for time of
10 Pull-ups
10 Dips
30 Squats
50 Sit-ups
Time: 23:15


Dips were the slow down.  Well that and all the sit-ups, but that was just time, not fatigue. 


Then we went and started tearing down the new location for the box.

Before tear down

After most dry wall was down

Chris Overhead Squatting Jen

Finally, before the end of the day, five burpees for day five.


jp