Down in the garage at 10AM to knock this one out.
9 rounds for time:
- 7 Thrusters (95#)
- 12 Cal Bike
I had tested this one a few weeks back and finished in 14:23. This time, I finished in 13:43 for a nice :40 PR. The only thing that changed was the decrease in transition time. I didn’t rest at all before picking the bar back up. Bike was a pretty consistent :55 to 1:00 each round.
Headed into the gym for some heavy deadlifting. Ordered some bumpers yesterday though so I’ll be able to deadlift from home if I’d like moving forward. Still great to see everyone though! Who doesn’t like picking up heavy weight on a Friday?
- 3@245 lbs
- 2@295 lbs
- 1@335 lbs
- 1@365 lbs
- 4@375 lbs
Felt pretty solid at 375#. No hiccups really. I’m not sure I could’ve squeezed out a 5th though.
1, 2, 3….10 reps for time of:
- Deadlift 40% of 1RM (165#)
Went unbroken and finished in 4:18. Grip was challenging!
Headed into the 11:30AM class today for some strict pressing. My calves are feeling pretty sore from yesterday’s running and double unders. Compound that with a lack of sleep due to kids, and I wasn’t feeling 100% today.
- 1+@125 (Got 3 reps)
Felt good on the strict press actually. I probably could’ve eeked out maybe 1 more rep if I really pushed it. Got soft in the legs and stopped at 3.
3 rounds for time:
- 15 Cal Bike
- 15 Push Jerks (115#)
- 9 C2B Pull-ups
This felt like a classic CrossFit triplet. I originally wrote it with 20 cal row, but I did bike because I was in the side room. The push jerks were originally set to be at your strict press 1RM, but that was too heavy for me so I scaled to 115#.
I went 9/6 on the first two sets and then 6/5/4 on the last set. C2B pull-ups felt great, and I went unbroken pretty easily. Used the bike mostly as a recovery between efforts. Final time was 9:57.
Headed into the 11:30AM class today for some running and double under action. Surprisingly, I’m not too sore from yesterday’s squats. I thought I’d be pretty stiff!
50-40-30-20-10 reps for time of:
400m Run after each set
I’ve done this one before, but I can’t remember my time. I didn’t log it here either, which is frustrating. I went out quickly on the set of 50 double unders and messed up around 38. Settled into a more comfortable pace and just decided to push the run really hard plus go moderately hard on doubles and sit-ups. Finished in 15:55, which felt like a solid time. My lungs were burning by the end!
Realistically, I think I could go low 15s if I pushed the doubles and situps harder. Next time!
Out in the garage at 12PM for some heavy squats.
- 3 @ 135#
- 3 @ 185#
- 2 @ 225#
- 1 @ 255#
- 1 @ 265#
- 2 @ 285#
Felt pretty solid throughout. I wanted to get 3 or more at 285#, but it wasn’t in the cards today.
- 20 Burpee Box Jump Overs (24/20)
- 40 Empty Bar Thrusters (45#)
This was meant to feel like a Fran effort with more approachable loadings. It hit the mark! I finished in 3:10 and went unbroken on the thrusters. Definitely burned!
Re-started the handstand walking program from BTWB now that Graham is in school, and I have some extra time to workout in the day.
- 60 Sec Handstand Hold (40s, 20s)
- 3×5 Box Walk Outs (24″ Box)
- 3×16 Plank Shifts
We had the usual Saturday shenanigans at our house with the kids that made it tricky to get a workout in. I was out in the garage around 10am with Graham watching.
5 rounds for time:
- 7 Hang Power Snatches (75#)
- 12 Overhead Squats
- 1200m Bike
This was a fun one! Definitely meant to go unbroken at 75#. I finished in 14:29. It felt much more like Nancy than I anticipated. I thought I’d be around 16:00.
Haven’t been sharing my workouts on here, but I promise I’ve been working out! I’m going to get back on logging here though because it’s much easier to reference than my physical notebook.
This is Graham’s last week at home with me before starting daycare so Charlotte and I worked out in the garage instead of taking him into the gym. It was heavy deadlift day, but since we’re limited on weight, I did the conditioning first and followed with heavy lifting.
- 15-12-9 Echo Bike Calories
- 21-15-9 Up Downs
This little burner sneaks up on you! Finished in 3:33. Wasn’t too gassed, but I was definitely breathing hard.
Today was meant to be a 3+ day on our 5/3/1 cycle, but again, we’re short on weight so I worked up to some heavy sets of 6 instead.
Felt good at 315! Not too much of a struggle at all. Even though I’m working at lighter weights, I still think I’ll pull a PR in December.
I wanted to do some pulling so I finished with 3×10 chin-ups with roughly 2 minutes between sets.
9 rounds for time:
- 7 Thrusters (95)
- 12 Cal Bike
Finished with an 8 min Alternating EMOM of:
- Min 1: 10 Strict Pull-ups
- Min 2: 10 Strict Dips
Back Squat – 7×2
Followed by 3×12 Bulgarian Splits Squats with 35# in each hand.
Then, ended with 6x20sec on/1:30 off on L-Sit for a total of 2:00 accumulated.