6/15/17

I’ll start today by saying that I only slept 4 hours the night before after a red eye flight from San Fran. I knew today was going to be rough in the gym and boy was I right!

Warm Up

30 Doubles 20 Singles 10 Doubles (unbroken)
10 Passthrough
9 Reverse Burpee
8 Pull Up
7 Goblet Stretch
5 Wall Walk
4 Ring Muscle Up
5 Dumbbell Thruster

Met Con

15-12-9

DB Thruster (50/35)
Ring Muscle-up

I did 5 ring muscle-ups then scaled to C2B and ring dip. I just felt smoked today and completely out of energy.

Time: 15:15

5/24/17

Still feeling like crap from all the working out this past weekend. Body feeling pretty run down, but I didn’t want to miss this one!

Warm Up
2 Rounds
250M Row
7 KB Swing
7 Press
7 Tricep Ext.
4 Wall Walk
20 Sit Up

Met Con
“Omar”

For time:
10 Thruster (95/65#)
15 Bar-facing burpees
20 Thruster (95/65#)
25 Bar-facing burpees
30 Thruster (95/65#)
35 Bar-facing burpees

Jeremey – 12:42 Rx
Charlotte – 15:55 Rx

I did the first two sets of thrusters in sets of 10. At the round of 30 though, I was absolutely gassed. I did 8/7/5/5/5 trying to minimize the amount of rest. Need to go sets of 10 moving forward.

3/24/17

CrossFit Open 17.5

Met Con

10 rounds for time of:

9 Thrusters (95/65)
35 Double-unders

Jeremey – 16:24
Charlotte – 38:20

I really should have been 15 minutes or slightly less on this one. I broke up the thrusters far too much. I did 9 the first set, but then, I did 5/4 the last 9 sets. I only messed up on double unders once and then stopped once because my shoulders were on fire. All other sets were unbroken. I should’ve pushed to get more unbroken. Another CrossFit Open done!

3/7/17

Warm Up
800M Run W Medicine Ball
12 Samson Stretch 3 Second Holds
12 Overhead Squat with PVC
12 Sit-ups
12 Back-extensions
12 Pull-ups
12 Dips
12 Goblet Squat

Mobility
– Ankle Distraction
– Elbow 2 Instep

Strength
OH Squat 5-5-5-5-5

Build to a heavy set of 5

Jeremey – 75, 95, 115, 125, 135
Charlotte – 110

Met Con
For Time:
400M Run W Ammo Can
45 Ammo Can Thruster
400M Run W Ammo Can
45 Pull Up (kipping/jumping)

Complete Thrusters @ 400M turn around point beyond bridge.

Jeremey – ~13 min with ring rows and 40# ammo can
Charlotte – 11:53 row + 35# barbell thruster + pull-up

Gave the hands a rest today after ripping on muscle-ups yesterday.

12/30/16

Warm Up
250M Row
6 Samson Complex
6 Goblet Stretch
10 Press
10 Tricep Ext.

Mobility
– Ankle Dist.
– Front Rack Stretch

Strength
8 Sets of 2 Front Squat – AHAP

90s Rest

Jeremey: 225#
Charlotte: 135#

Met Con
For Time:

10 Thrusters (135/95#)
50 Double Under
8 Thrusters (135/95#)
40 Double Under
6 Thrusters (135/95#)
30 Double Under
4 Thrusters (135/95#)
20 Double Under
2 Thrusters (135/95#)
10 Double Under

Jeremey: 6:27 (115#)
Charlotte: 10:26 (95# w/ row cal sub)

I opted to go with the lighter thruster weight this time around and try to go unbroken versus going heavy with 135#. I did go unbroken, but I tried wearing lifting shoes for the first time that totally screwed my DUs. Overall, today was not my day. Felt crappy all around. Giving this one the “test” tag to repeat again later on.