Burpees and Thrusters

So Wednesday was my last straight across, this time DL:

45×5
175×5
175×5
175×5
175×5
175×5

It was OK, but next time I’ll probably do 185. Finished with the Crossfit Games 2012 first video buy-in, which was seven minutes of burpees. I got 71, which is far and away my worst score ever. My record is 78.

Not great day today either. Started out with 5×5 C&J, which went like this:

45×5
65×5
75×5
85×5
75×5

I went down in weight because my form was not good. It’s ironic too, because I can do Grace as Rx’d, but last time I did C&J, it was clean and push press. So I need to get better at the skill, rather than the strength.

I finished with a terrible Death by Thrusters, which is one, two, three etc. on the minute, each minute until you can’t anymore. I got 9, which is pretty bad.

Straight Across, Straight Across

So, continuingthe straight across yesterday, press that I thought was heavier than it actually was, so I did six rounds instead of five and switched up in the middle:

45×5
75×5
75×5
75×5
80×5
80×5
80×5

Finished with an eight-minute AMRAP,

-5 20-kg decline sit-ups
-20 double-unders

Got 5 rounds , not getting great runs on double-unders, but that’s ok.

Today, did straight across front squats, which SUCKED.

45×5
115×5
115×5
115×5
115×5
115×5

Was super tired after that, so did TGUs, five on each side at 22.5 add then 25#. Eh.

Back Squat Straight Across/World’s Slowest Buster

For a change of pace today I did a 5×5 back squat straight across:

45×5
135×5
135×5
135×5
135×5
135×5

It’s a lot harder than it looks. The first set is really, really hard and then on the second set, your legs are tired from the first and so on and so forth. Anyway, I almost dumped on one of them, I think the fourth rep of the third round. Maybe I’ll do straight across all waek.

Finished with the slowest Belly Buster ever, three rounds for time of:

-20 KB swings 45#
-20 Box jumps 22″
-20 Decline sit-ups

Did it in 11:16, which is a minute slower than last time, which was 25 seconds slower than the time before that.

Poop.

Front Squat/DL/Burpee

Did a pretty good front squat today:

45×5
95×3
115×3
125×3
135×3
135×3

Ended with one from CFNYC, five rounds for time of dead lift and burpee, rx’d was 185, I did 155, which was a good scaling choice at 6:38.

That’s all.

Pressterday

Did a press and nothing else yesterday because I had no time and because I contused my ankle climbing over the turned over coffee table we have blocking the baby from going from the living room to the bathroom and my ankle reallyreallyreally hurt. So, a GREAT press:

45×5
65×3
75×3
80×3
85×3
90×3
95×3

Word.

300, Back squat, Competition

Three days of blogging, so not wasting time:

Saturday, 300, which I quit asst the end, not my finest moment:

-25 pullups (green band)
-50 DL 135/95
-50 pushups
-50 box jumps 20″
-50 floor wipers 135/95, each side
-50 KB clean and press 35/25
-25 pullUPS

I can’t even count it really, because I DNF’d on the last set of pullUPS, at 21 minutes, when I realized I had to go to work and I was doing the pullups one at a time.

Monday, ran out of time again, and had a miserable back squat,

45×5
115×3
125×3
135×3
145×3
155×2(F)

Just want feeling it.

Today, did a pretty bad DL,

45×5
135×3
155×3
175×3
195×3
215×3

Finished with the second  Crossfit Morristown competition WoD from 2010:

-10 front squats 135/95
-20 DU
8, 30, 6 , 40, 2, 60

Finished in 11:03, good, b it 25 seconds longer than last time. Not having the best time ever.

Cindy and Albany

Wednesday, I did an OK press, matching what I have previously done:

45×5
65×5
75×5
80×5
85×5
90×3(F)

I psyched myself out on this one because I told myself I could only do three reps, so that’s what it ended up being. Finished with five rounds of Cindy for time:

-5 pull-ups (green band)
-10 push-ups
-15 squats

I’m doing band-assisted because my trapezius has been f’d up for quite a while and I am slowly, with the help of my dad (who’s a chiropractor) rehabbing it back into shape. But I do like this scaling better than under-bar rows…
Anyway, I managed 9:08.

Today, I did a pretty decent front squat:

45×5
95×5
105×5
115×5
125×5
125×5

That’s more than I’ve done in a while, so that’s good.

Finished with a scaled Crossfit Albany WoD, three rounds for time of (15-minute cap):

-10 C&J 135/95
-50 ABMAT sit-ups

Did the sit-ups flat, and the jerk was more of a muscle-push-press, especially towards the end. Did it in 12:21

Back squat, dead lift

Did a remarkably good back squat yesterday,

45×5
95×5
115×5
125×5
135×5
145×5
155×5

I was going to stop at 145, but it felt to easy, so on I went. By that point, I had about five minutes for metcon, so I did a 500m row, not my best at 1:44.

Did an OK dead lift today,

45×5
135×5
155×5
175×5
195×5
205×5

Finished with a short metcon, AMRAP eight minutes,

-30 DU
-10 pushups

Did 3 rounds, 20 DU. I got a cramp in my side, which happens  sometimes when I do them too close to breakfast. Oh well.

Bad OHS, Good Triplet

Once again, had a crappy lift and a decent metcon. My neck is in chronic pain from what I thought was a pulled muscle weeks ago, which makes going overhead with anything a bit of a challenge, so holding weight over my head is a little dicey and unstable. So I did:

45×5
65×3
70×3
75×3

The last one was really shaky, so I didn’t go on.

I finished with the Triplet of Pain, which is AMRAP in 20 minutes of 95#/65#:

-5 Thrusters
-7 HPC
-10 SDLHP

Come to find out now, I actually PR’d it today at 9 rounds even. So that’s good. As I’ve said before, this workout is a slog and you think you’re never going to be done. But it’s a good one.

Two not so bad

So, I had a very decent start to the day with a front squat:

45×5
95×3
115×3
125×3
135×3

I missed a set? Whoops. I just wanted 135. I guess I should have done it twice. Felt good though.

I wasn’t super motivated this morning, so I finished with a 2K row, but it actually was good at 7:52 only four seconds off from my PR. I ate sort of badly yesterday, stuck in computer class with hospital food, good hospital food, but still, sandwiches and popcorn and a fresh fruit cup. Then I didn’t feel like cooking so the fam and I went to the Boatyard, which I usually Do NOT LIKE, but I remembered to order a hamburger rather than a fancy shmancy entree, which was a mushroom/brie/bacon burger (I couldn’t finish it), that tasted really great after a cosmopolitan. Sometimes you gotta live a little.