Headed out into the garage at 5:30AM with Charlotte. She tackled a Street Parking workout while I tackled a CrossFit Linchpin workout.
Warm-up
3 rounds:
Workout
For time:
This was a quick burner! I broke up the first set of 20 into 7/7/6. Took me roughly 1:50. The 400m was about 1:40. The final set of C&Js went 5/5/5/5. Finished in 6:30.
Dropped the boys off at school and out in the garage at 8AM for this one. The movements felt right up my alley!
3 rounds each for time:
Rest 1:00 b/w rounds
Times: 3:50, 3:48, 3:45
I opted to go for the Rx+ weight (225) today because I felt like this would be a wheelhouse workout. I wasn’t wrong! Felt good the entire time. First set of deadlifts and pull-ups were taking :45, run was 1:50. Second set of deadlifts/pull-ups were obviously a bit slower, but all pull-ups were unbroken. Went 5/3 on the deadlifts except for the very last set – unbroken.
7×2:00 rounds for max reps:
Rest 1:00 between rounds
I went 23, 24, 25, 26, 27, 28, and 29 for a total of 182 reps. This was a doozy! Would’ve been better at :90 rounds IMO.
Power and then a repeat of a Vault workout.
Power
Front Squat – 5×7 @ 185#
Felt doable but tough.
Vault
E2MOM for 20 minutes:
I went 17, 17, 17, 15, 15, 10, 12, 12, 12, 17. Total of 144 (157 last time). Either I didn’t count right last time or I was on another level.
5 rounds each for time:
Rest 1:00 between rounds
A “plunger” is a push press + overhead lunge right + overhead lunge left. I used a single 40# DB and my round times were 3:32, 3:28, 3:38, 3:50, 3:47.
This was an absolute barn burner! Got it in around 8:15AM before it got too hot outside. I was still dripping with sweat by the time I was done.
4 rounds for time:
Rest 1:00 between rounds.
My rounds were 4:50, 4:47, 4:48, 4:55 for a total time (including rest) of 22:22. Left me lying on the floor for awhile!
Headed out into the garage around 12PM to get a workout in. Felt like getting something heavy in before the main WOD, and I hadn’t tackled a heavy deadlift in awhile so I got to work.
Strength
In 20:00, work up to a heavy single deadlift.
I worked up 135, 185, 225, 275, 315, 365, and then finally 405. The last lift felt a bit heavy, but I got it up without any form faults.
Good to ✅ this one off for the year. Only two yearly goals remaining – sub 6:30 mile and 20+ rounds of Cindy.
Metcon
4 rounds for time:
Time: 14:25
Round times were 3:44, 3:38, 3:37, 3:24.
Charlotte had to go into work today so we elected to both workout at 8AM to get it out of the way. Feeling pretty good after yesterday.
2 rounds each for time:
The workout was actually written in reverse (DLs first), but I switched it up since we had to share a box. Kept the DLs unbroken at the Rx+ weight and tried to push hard on the runs. Times were 5:15 and 5:21. Glad I didn’t have too big of a spread between runs!
E5MOM for 25 minutes (5 rounds):
Farmer’s carry was 100m Right/100m Left each round. Runs felt fast after I put down that darn dumbbell! I negative split the rounds the whole way – 3:09, 2:59, 2:55, 2:50, and 2:49. Last 400m was 1:42.
I wore my Garmin for this one, and the distances all checked out spot on. Each round was 0.39 miles.
Out in the garage at 9:30AM for a quick workout. Charlotte and I were able to get one boy napping and another occupied so we could workout together. Legs are feeling a bit sore today from all the squats yesterday! Low back is also feeling it on the left side, probably from those DB power cleans.
3 sets of 3 rounds:
Rest 2:00 between sets.
This was a fun one! My first set was 5:11. Then, my second set was 5:03. At that point, I knew I was going to have to push it for my final set to be my fastest. Finished in 4:52 for the last set! Proud to have negative splits the entire way. Final total time was 19:06. Kept everything unbroken.
Jeremey's Crossfit Training 