4/19/20

I don’t usually work out on a Sunday, but the 3 on/1 off schedule had me starting my next “on” cycle today so I was outside on the patio starting at 8:30AM. Knocked out the 3rd Support Your Local Box workout.

For time:

  • 50 Double DB Deadlifts (50#)
  • 50 Situps
  • 50 Alternating Step-ups (24″)
  • 50 Single Arm Thrusters (50#)

I felt really good during this one! I moved through the deadlifts unbroken. The situps were steady. For the step-ups, it didn’t specify that you needed to alternate so I did 25 straight on each leg tapping my toe to the ground between each rep. For the thrusters, I did sets of 10 so my right side did 10 extra. Finished in 7:30.

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.

4/8/16

Warm-up

2 Times Through
200m
8 Parallette Push ups (3 sec. stretch at bottom)
8 Ring Rows
8 Dips
8 Pull ups
8 KB Swings
8 Turkish Get ups

Mobility

Pec/Delt smash

WOD

1×2 Bench Press

Worked up pretty slowly. Haven’t benched in awhile!

1×2@95
1×2@135
1×2@155
1×2@175
1×2@185
1×2@195
1×2@205 (Only got one)

*15 sec ring row hold after each set

Strength

5×5 Front Rack Step-up

1×5@65
2×5@75
2×5@95

Haven’t done any single leg work in awhile so I worked these in. Pretty light. Practiced form.

Accessory

5 RFT:

7 Wall Balls 
7 Burpees

Focused on breathing during the WBs and moving straight from the WBs to burpees. Completed in 4:01.