6/19/17

We had some errands to run today so we hit up the earlier class at 8am.

Warm-up

800M Run
10 Samson Stretch
9 Strict Pull Up
8 Push Up
7 Hand Stand Shoulder Touches (each arm)
6 Box Jump (warm up)
5 Goblet Stretch
4 Box Jump (higher)
3 Chest 2 Bar

Met Con

3 rounds:

1000m Row
20 Pull-up
30 Box Jump

Jeremey: 20:01
Charlotte: 27:49

Did 10/10 for all the pull-ups and rebounded on all the box jumps. First row averaged 1:52, second 1:55, third 1:58.

6/13/17

Went to Grassroots CrossFit for another 6:30am workout. Glad my AirBnB is so close!

We started with a 12 min EMOM alternating between:

  • 5 HSPU
  • 5 Strict pull-up
  • 10 push-up

I was happily able to get all sets of HSPU in unbroken pretty easily. Maybe these are finally coming around!?

Then, we jumped into a metcon of:

1.5 mile Air Assault
20 C&J @ 135#
1000m Row

Time: 14:34

The C&Js didn’t feel particularly great today. Not sure if I’m just tired or what, but I didn’t feel like pushing it. More water, less beer today at the conference!

6/3/17

Warm Up

Team WOD!

Met Con

AMCAP – As Many Cards As Possible in 25 min

Hearts – O.H.W.L. (45/25#)
Diamonds – Pull Up
Spades – Burpee Box Jump
Clubs – Dips

Joker 1 – 20 KB Snatch
Joker 2 – 30 Toes 2 Bar

I paired up with Stuart, Jamie, Charlotte, and Hillary (Team Average Joes). We dominated at dodgeball! For the actual workout, we pulled a lot of high cards right off the bat, especially pull-ups. I think we got through 21 cards total.

Extra

I convinced my awesome wife to stick around and do the following with me:

25-20-15-10-5
Assault Bike Calories
GHD Situps

Wasn’t too bad. Likely will start at 35 or 40 next time and work down by 5’s.

5/27/17

Murph!

1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run

*Partition reps however you like. Wear a 20# weight vest.

Jeremey: 39:58 Rx (9 min PR!)
Charlotte: 53:09 (No vest)

Hell yeah! Solid PR on an awesome workout. I stuck with the Cindy strategy and just focused on moving the entire time. The first mile was roughly 7:10. I broke the push-ups up from the start at 5/5. I was done with 13 rounds at 22:00. Switched to 4/3/3 on the push-ups around round 11-12. Rested maybe 5 seconds between sets. Overall, I felt a lot better than I did last year – taxed but still able to move. I was out the door in roughly 31:30 meaning the last mile was about 8:25.