1/11/20

Repeat of 20.5 today! Last time I hit this one, I came up 9 reps shy of finishing. This time, I went in with a different strategy.

For time:

  • 40 Muscle-ups
  • 80 Cal Row
  • 120 Wall Balls (20#)

Time cap: 20 minutes

I did:

4 rounds of:

  • 4 Muscle-ups
  • 12 Wall Balls

30 Cal Row

3 rounds of:

  • 4 Muscle-ups
  • 12 Wall Balls

30 Cal Row

6 rounds of:

  • 2 Muscle-ups
  • 12 Wall Balls

Finished at 19:35

12/26/19

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.

Main

For time:

  • 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.

Accessory

  • 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!

12/23/19

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!

Strength

Today, the goal was to work up to a 1RM Push Press. After some drills, I worked up:

  • 3@95
  • 3@115
  • 1@135
  • 1@155
  • 1@175
  • 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.

Metcon

We hit an NCFit benchmark today – “Push Pull”. We’ve done this one before back in May 2019.

For time:

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!