Barbara! I feel really good after the ruck/no gym yesterday. Felt ready to hit this one hard.
5 rounds for time:
- 20 Pull-ups
- 30 Push-ups
- 40 Sit-ups
- 50 Air Squats
Rest 3 minutes between rounds.
My round times were:
Total time (including rest): 35:02
I really fell off the pace in round 3. The situps mainly were what slowed me down. I could’ve certainly pushed harder on those! Goal next time: Be more consistent!
Had a combination of issues this morning including car trouble that prevented me from getting into the gym. No matter. Without a car, I had a lot of getting around to do so I rucked. It was actually a combination of rucks including:
Ruck the Dog:
- Distance: 3.5 miles
- Time: 60 minutes
- Weight: 30#
Ruck to the rental car place:
- Distance: 1.5 miles
- Time: ?
- Weight: 30#
Still got a good bit of fitness in today! Totaled 5 miles with 30# on my back.
Joined the Saturday class for a little KB swing fun!
*Every minute on the minute (including start), do 10 box jumps (24/20).
The prescribed weight for this one was 72#, but we had a limited number of KBs. I took one for the team and dropped to 53#. Still a lot of fitness at that weight! Finished in 9:51.
Hopped into the 8am for some heavy liftin! Feeling a bit sore in the lats from the rope climbs yesterday, but nothing too bad.
Built to a 1RM Front Squat. Worked up:
Good enough for a 1.5lb PR! I’ll take it. I worked on maintaining a full grip on the bar up until my final lift.
We repeated Speed Demon from 8/7/19.
3 rounds for time:
- 30 DB Front Squats (35#)
- 30 Up Downs
My time was 5:32 for a 2 second PR! Good day all around.
I ended up doing some squat/burpee intervals yesterday, but I stopped short to hang out with family/cook. So, I consider yesterday a rest day.
I’m still off with Quinn so we headed in at 9am to get in/out before open gym kicked off. I wanted to get in a CrossFit Linchpin workout, which I pulled from their Instagram.
- 500m Row
- 15 C&J @ 135
- 3 Rope Climbs
- 500m Row
- 12 C&J @ 135
- 2 Rope Climbs
- 500m Row
- 9 C&J @ 135
- 1 Rope Climb
This is one of the 12 tests they have on their website (subbed row for 400m run). The “goal” times are <17:30. I kept the row around 1:55/500m. Tried to keep a steady pace on the barbell, but I had to stop and help Quinn a few times. Rope climbs felt really solid. I ended up finishing in 17:47.
- 50 Hollow Rocks
- 120ft KB Overheard Carry (18# in each hand)
I tried to keep the rib cage down and arms locked out on the overhead carry. That’s an exceptionally difficult movement for me!
Since we had Quinn, Char and I headed to the gym early so he could run around while we did the workout. He mostly stayed out of the way. Success! After a warm-up, we did this Cindy-esque rep scheme.
20 min AMRAP:
- 5 Strict Pull-ups
- 10 Hand-release Push-ups
- 15 Assault Bike Cals
My first few rounds were unbroken on the push-ups and took roughly 1:50. For the last 6-ish sets, I broke the push-ups 7/3. The pull-ups were unbroken the entire time. Ended with 9+12.
I’m off all week for the holidays, which is amazing. As a result, I’m hanging out with Quinn all week as well so no daycare. We ventured into the 8AM class hoping I could keep him occupied!
Today, the goal was to work up to a 1RM Push Press. After some drills, I worked up:
- 1@186 (f)
I think my 1RM is 185 from last week so I attempted 186. I ended up failing twice. Wasn’t my day! Still okay with it.
We hit an NCFit benchmark today – “Push Pull”. We’ve done this one before back in May 2019.
3-6-9-12-9-6-3 Push Jerk*
*15 Calorie row after each set
Last time, I used 135# (scaled from 155#) on the bar, and I wasn’t able to get all of the sets unbroken. This time, I scaled to 115#, and I did them all unbroken, which was the goal. I finished in 12:01 compared with 14:30 last time. I’d say I got a better stimulus this time around. #embracescaling #rejectego Still things I’m learning!