1/15/20

After an extended warm-up of thrusters and kipping practice, we got into it.

Fran

21-15-9 reps for time of:

  • Thrusters (95#)
  • Pull-ups

Previously, my best score was 4:14, and I went unbroken. This time around, I went unbroken through the round of 21. However, I broke the thrusters 8/7 on the round of 15 (pull-ups stayed unbroken). I also broke the round of 9 thrusters 5/4 (pull-ups unbroken). I ended up hitting a PR of 3:47! Just goes to show you don’t have to stay unbroken to get a better score.

1/3/20

Feeling pretty beat up from hitting the gym this many days in a row, but I didn’t want to shy away from today’s workout! Hit the 8AM class. It was great to have the heater fixed today.

Strength

Deload from last week’s heavy front squats:

Front Squat – 5-5-5 (deload)

I hit 95, 115, 135. All felt really easy. Slight pause at the bottom.

Metcon

21-15-9 reps of:

  • Thruster (95/65)
  • Burpee to 6″ target

Time: 7:09 Rx

I knew this one was going to sting heading into it. I was really mentally pushing to go unbroken on all sets of thrusters and stay moving on the burpees. I ended up going 21-8/7-9. Watching someone else drop the barbell for the set of 15 gave me permission to as well #weak.

9/25/19

Strength

Front Squat

  • 5 @ 95#
  • 5 @ 135#
  • 3 @ 185#
  • 3 @ 205#
  • 3 @ 225#
  • 3 @ 245# (f)

After all of the lunges on Monday, I wasn’t feeling especially strong today during the front squats. I should’ve gotten 245#, but I buckled on the last rep 😦

Metcon

13 minute partner AMRAP:

  • 150 Double Unders
  • 100 DB Thrusters (35#)
  • 150 Double Unders
  • Max Front Squats (185#)

This one was a doozy. We went 50-50-50 on the DUs then sets of 10 on the thrusters. For the front squats, we got a total of 56 reps. I would do 3; Kyle would do 4 (completed 8 total sets of that). We had about 7 minutes to do the front squats.

9/18/19

Feeling pretty beat up after this weekend and the past two days of workouts. Hamstrings in particular were pretty sore from the deadlifts yesterday. Grateful for a rest day tomorrow!

Hero workout today – Daniel.

For time:

  • 50 Pull-ups
  • 400m Run
  • 21 Thrusters (95#)
  • 800m Run
  • 21 Thrusters
  • 400m Run
  • 50 Pull-ups

I broke the first set of pull-ups up 25-15-10. Second set was 20-10-10-10. Thrusters were both in 12/9. Finished in 15:58 Rx.