Deadlifts and Chipper

Today’s workout was a challenge…

Deadlifts 3-3-3-3-3

225 (5) – 235 – 245 – 255 – 265

Followed by

30 Medicine Ball Cleans (20#)

30 Ground to Overhead (95#)

30 Box Jumps (20”?)

30 Burpees

30 Ground to Shoulders (95#)

Time: clock stopped…  I’m sure it was in the 20’s somewhere.

Chris had 30 Front Squats between the Box Jump and Burpees, but time was getting late and I think misjudged how taxing the workout would be.

I was glad I got the 95# bar going…  That should help moving to a fully scaled Fran time in the future.

jp

Row, Squat, Sit, Push Pull

Didn't make it down to Chris' for the workout so I ran through the assessment after warming up.

Row 500m
Squat 40
Sit-up 30
Push-up 20
Pull-up 10
Time: 5:46

Better then last time!
jp

Crossfit Total

Today was a benchmark day using the Crossfit Total.

1 Rep Max of
Back Squat
Deadlift
Bench Press

My totals were
Back Squat 205
Deadlift 225
Bench Press 185
Total:   615

The Back Squat is a PR, but the others were lighter then my other bests, especially the Deadlift.  Not sure what happen on those but it sort of ticks me off.

jp

Active Rest - Row 5K

Rowed 5K this morning as my active rest.

21:37

I 'tried' to do a sprint for the final 150m of each 1000 split.

jp

Snatch Balance

Today was a long warm-up and then

Snatch Balance at  3-3-3-3-3-3-3

I did the following weights:

45-50-55(F)-50-50-55-60

Then I did one at 65 for good measure.

The Snatch is a very complex lift, I like that we break it down to the Balance for the top half.

jp

Burpees, Overhead Squats, Double-unders

Tough workout today…  When are they not!

30 Burpees

Then 3 x

10 Overhead Squats (I did 65#, 95# was Rx)

30 Double-unders

Then 30 more Burpees…

It took me 23 mins to get this one done.  The Overhead Squats were slow, but I really couldn’t get my rhythm going for the Double-unders which is where I had hoped to make up some of the time.

jp

Deadlift and Push-ups

Today’s work out was solid.  Basic warm-up followed by

10-9-8-7-6-5-4-3-2-1

75% PR Deadlifts

Push-ups

My 75% of PR on Deadlifts was 210, but I stuck with 205.   You now it is going hard when the push-ups are the ‘easy’ part of the work out.

Time: 11:37

jp