7/22/20

Back in the gym today! Headed into the 11AM class. As much as I love training at home, it’s always nice to get to train with other folks, especially during a workout I enjoy.

Today, we repeated 13.2, which I actually did a few weeks back. Previous scores were:

Back on 7/7/20, I had only slept a few hours the night previous so I knew I could do far better and probably PR.

10 min AMRAP:

  • 5 Shoulder to Overhead (115#)
  • 10 Deadlift (115#)
  • 15 Box Jump

I moved consistently through everything and ended up PRing with 8+14! Really stoked about that. Rebounded each box jump and took a quick breath between the S2OH and deadlift each time instead of trying to hang on to the bar.

7/17/20

Graham wouldn’t cooperate with his nap so Charlotte and I had to attack “Kelly” in the garage. Scaled the wall balls to empty bar thrusters.

5 rounds for time:

  • 400m Run
  • 30 Box Jump (24”)
  • 30 Thrusters (45#)

I stepped down on all of the box jumps to keep my heart rate under control. Thrusters were all done in 2 sets (16/14 or 18/12).

Round times:

R1 | 04:42 |
R2 | 04:59 |
R3 | 05:19 |
R4 | 05:50 |
R5 | 05:14 |

Finished in 26:04.

6/13/20

First Saturday training in the garage! I didn’t go to class mainly because I now have two little ones hanging around, and we’re trying to limit kids in the gym just yet.

I was out in the garage around 9am to work with the new squat rack.

Strength

Overhead Squat – 2, 3, 5, 10, 2, 3, 5, 10

I was pretty excited about this one since I haven’t done heavy OHS in a LONG time. Worked up:

  • 10x Empty Bar
  • 8×65
  • 6×95
  • 4@115
  • 1@135

Working sets. Two times through:

  • 2@155
  • 3@145
  • 5@135
  • 10@115

Haven’t OHS this much weight in awhile so although I could’ve gone heavier, I was happy with this. Going from the first set of 10 to the second set of 2 was quite the trip.

I recorded my last set of 10 at 115# here:

Accessory

1×40 Back Rack Barbell Step Up (20″, 95#). Completed unbroken. Winded me more than I would’ve expected!

Conditioning

Had some extra time in the afternoon so I jumped outside for a little conditioning:

21-18-15-12-9-6-3 of

  • Deficit Push-ups (Hands on 45# bumpers)
  • Box jumps (24”)
  • T2B

Time was 13:17. Push-ups were done on a set of 45s. I broke the push-ups and T2B into 3 equal sets for rounds 21 -> 12. Then, 9 was 5/4. 6 and 3 were unbroken. Box jumps were all steady rebounding.

5/15/20

Strength

On a 15:00 clock, work up to a heavy complex of:

  • 1 Deadlift
  • 2 Hang Power Clean
  • 3 Front Squats

I worked up 95, 115, 135, 155, 165, 175, 185, 195, and then 205. Happy to hit 205 on this one after not touching a barbell for so long.

Metcon

12:00 AMRAP of 3, 6, 9… reps of:

  • Hang Power Clean (135#)
  • Box Jump (24″)
  • 200m Run

I stayed unbroken on the HPC through the round of 15. Broke the round of 18 into 10/8. Finished a total of 15+36.

4/15/20

Back after my day off. It feels weird to take the day off of working out on a Monday since it’s usually my first day back. I ended up getting in a few miles of walking yesterday though so I was still moving.

Headed down into the basement today for a strength + metcon.

Strength

4 rounds of:

  • 12 RFE Split Squats Each Side (BW, 20#, 40#, 50#)
  • 12 TRX Hamstring Curls

Those split squats became surprisingly tough!

Metcon

We did a variation on Fight Gone Bad with dumbbells. It felt just as terrible as the normal version.

3 rounds of:

  • 1 min DB Thruster (50# total)
  • 1 min DB Hang Clean (2×50#)
  • 1 min Push-ups
  • 1 min Box Jumps (20″)
  • 1 min Burpees
  • 1 min Rest

I didn’t keep track of my reps, but I know for sure I was getting 15 burpees each round.

4/13/20

Heavy snow outside today! Still wanted to get outside and move. I was looking for something lower body oriented that would keep me moving steadily for 20+ minutes. I got what I was looking for from CrossFit Linchpin.

For time:

  • 20 Walking Lunges (2×50# DB in the hang)
  • 800m Run
  • 15 DB Box Step-ups (20″, 2×50# DB in the hang)
  • 20 Box Jumps (24″)
  • 25 Push Press (2×50# DBs)
  • 50 Abmat Situps
  • 25 Push Press
  • 20 Box Jumps
  • 15 DB Box Step-ups
  • 800m Run
  • 20 Walking Lunges

Time: 23:38

I moved at a good pace, but I also had to deal with the awkwardness of working out in a crowded garage, which was far from optimal. Still, I was sweating pretty good by the end of it! Push press were done 10/8/7.