Team Snatch

16 Power Snatch @ 65#
16 knees to elbows

16 Power Snatch @ 65#
16 GHD Sit-ups

16 Power Snatch @ 65#
16 knees to elbows

Partners did each pair and both had to complete before moving on.
Finished in 8:43

Wed, Thur, Fri

Wed I did a Bench Press strength workout.

95# 3 reps every 20 seconds for six minutes

Then 5 rounds of 10 GHD and 10 knees to elbows in 4:55

Thur
Spin bike for 40 mins

Fri

10!
205# Deadlifts
hand release push-ups
time: 8:20

Then some Snatch skill work.

jp

Toes to Bar, KB Snatch, GHD

Three rounds for time of

15 - 25# KB Snatch - Rt Arm
15 - Toes to Bar
15 - 25# KB Snatch - Lt Arm
15 - GHD
Time: 16:20

Wed and Part one of Thursday plus Part II

Wed at the CFTV:
10 min AMRAP of
10 - Box Jumps
10 - 70# KB Swings
10 - Sit-ups
30 - Single Jump Ropes (no doubles for me)
Five rounds + 14
Thursday AM
Bench Press
5-5-3-3-1-1-1
135-185-190-195-200-205-210 (PR)
Then at 35% of above max reps
43 reps at 70#
Cash Out: 50 GHD sit-ups in 3 mins
Also tried the peg climb, but couldn't get the stabilization.
Have Directorate PT this afternoon and will do a METCON workout.

Edit: I did three rounds of

10x 185# DL
Farmers Walk with two 70# KB a total of 180'
10 Wallballs...

I was going to do five rounds, but was pretty tired.

jp

Tac Fit

Went to the new tactical fitness area today because Crossfit TV has the new schedule...

For time:
10-9-8-7-6-5-4-3-2-1
of the triplet
Toes to bar
205# Deadlift
GHD Sit-up
Time: 20:31

Time sink was the toes to bar.  I couldn't get a pace going and all the sets were pretty much broken up.

jp

Afternoon Workout

I didn't catch a workout this morning becuase I got in from the airport so late.   I'm tired of all this business travel.

After work I did the following:
GHD Sit-ups
Squats
Back Ext
Box Jumps
Knee Raises on that funky standing half ball thingy.
Sets of 25-20-15-10-5 (total of 75 of each)
Time: 16:24

Wrists are getting better. Doc gave me steroid shot in my tush and that has helped some what.

jp

No wrists

So I have dicked up my wrist.  Bad.  The death by front squats really torched them.  My fault for bad form vs. reps.  My best guess is that it is Intersection Syndrome.  The tendons are super inflamed and are very painful.  That keeps me from the weights for at lest three weeks.  Dicks up my Burpee Challenge...  Again!  Craptastic news.

But, work must continued to be performed. so...

3 rounds

45 seconds per station

GHD Sit-ups (reach back touch floor, touch foot bad)

Back Ext

Squats

Knees to Chest on the ball back thingy

Total reps 280

Then

Three rounds

Jog 500m

Sprint (and I use that term lightly) 150m

Time: 9:55

Wrist are still swollen and killing me.  Spending alternating time icing and with braces on.  If not feeling a bit better by Monday, I'll go see my PCP.

jp

Ugly Metcon

Warm up -Push/Pull/Sit/Dip/Jump Rope

Work Out

Three Rounds for time of

50 Knees to Elbows

50 Crunches

50 GHD Sit-ups

50 Air Squats

50 Back Extensions

Time: 45:41

This was a loooooong metcon and I'll be feeling it tomorrow.  The GHD were done only to parallel vice all the way to floor.

jp

Row, GHD, Deadlift

Couldn't get outside due to the weather so I couldn't get the main site's work out which needed walking with an overhead weight 20 yards.  So to sub I did the following in the basement.

Row 500
30 GHD on the ball
10 Deadlifts at 135#

Three rounds for time
Time: 15:40

jp

WOD - GHD, Back Extensions, Squats, Box Jump, Walking Lunge, Double Unders, 400m

Still avoiding the shoulder work.

Did my own thing on Thursday
50 GHD
50 Squats
50 Back Ext
50 Box Jumps
50 Walking Lunge
50 Double Unders
400m
Time:  In the twenties I think, but my stop watch must have turned off somewhere.

jp

WOD - Front Squat and L-Pulls

Still laying off the chest so I had to modify the workout.

As Rx:

Seven rounds for time of:

185 pound Front squat, 3 reps

7 L-pull-ups

As Completed:

Seven Rounds:

95# Front Squat, 3 reps

7 GHD

Time: 11:00

WOD - Triplet - Chest to Bar, Box Jump, GHD

As Rx:

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

As completed at Hotel Gym

Jumping Chest to bar Pull-up (They had a bar.  Go figure.  It was mounted so you couldn't kip.  So I did like two dead-hangs, then jumped the rest)

Burpees

Sit-ups

Time: 14:40

Note:  I did enough burpees for Wed and Thur.  Since my chest is really sore, I'm going to count todays for tomorrows and take a true full rest day to see how I feel on Friday.

jp

24 & 25

WOD - GHD, Back Extensions, Knees to Elbows, Straight Leg Deadlift

I skipped Sunday’s workout for Deadlifts, which is a shame, I like deadlifts, but my back was tweaked.  So it was with some trepidation that I tackled this workout.

As Rx:

30-25-20-15-10-5 rep rounds of:

GHD sit-up

Back extension

Knees to elbow

95 pound Stiff legged deadlift

As completed:

30-25-20-15-10-5 rep rounds of:

GHD sit-up

Back extension

Knees to elbow (on round ball looking thingy

45 pound Stiff legged deadlift

jp

WOD - Clean & Jerk, GHD situps

The clean and jerk is real technical lift, I think I am getting the hang of it, but lots of moving parts.

As Rx: 3 Rounds for time of:

135 pound Clean and jerk, 10 reps

30 GHD situps

As completed at base gym:

65 pound Clean and Jerk, 10 reps

30 situps (only one GHD platform that was being used by multiple folks)

Time: 18:20

jp

WOD - 400M Run, 25 GHD, 25 Hip Ext

Greetings,

As Rx:

Five rounds for time of:

Run 400 meters

25 GHD Sit-ups

25 Hip Extensions

As completed at Base Gym:

Five rounds for time of:

Run 400 meters

25 Situps (Floor w/ Ankles together and knees flat)

25 Hip Extension

Time: 25:20

Good workout.  Runs suck and slowed me down, especially the last two.  The GHD’s are tricky and I tried them at first, but went to the Sit-ups after the first round…

jp