Back Squat 3 x 5
120#/120#/120#
3 rounds for time of:
Run 1/4 mile
15 Power Snatch, 53#
12:52
Used my brand new B&R Women’s bar from Rogue Fitness. Ooh la-la, it is nice. Not sure it made a difference on the squats, other than the fact that it feels better balanced than my old bar. When I did the snatches I got a chance to test out the knurling, which is absolutely fantastic. Not too rough, but not too slick. Juuuuust right, said Goldilocks.
Now I have to go eat my porridge.
CrossFit Total
1 rep back squat
1 rep press
1 rep deadlift
BS: 148
PR: 73
DL: 228
Total: 449
I felt kinda weak this morning. No sleepy, no eaty, no lifty heavy thingy. Only one pound below my Total PR, so I guess not awful. I did talk Angie into lifting 203# on her deadlift. Awesome!
Four hours of martial arts tonight. Shoulders, Crusher and I came in at 5:00 to work on Nage No Kata. Then Shoulders and I did Kyuki-Do, and then all three of us stayed for judo class. Tami tired.
I didn’t get many workouts in this week. I was busy with work and, among other things, a remodel of my home gym at the ranch. Pictures coming soon. I treated myself to a brand new B&R women’s bar from Rogue and it is beeeautiful. I haven’t had a chance to use it yet, but I go down to the gym on a regular basis and just stare at it. Shiny. Tami likey.
I did get some sprint work in on Monday. I helped my mom do some yard work around her house and I got chased by a swarm of killer bees. I was mowing a big patch of weeds which must have been their happy home because they lit into me and chased me about 100 feet into the house. I sprinted right by my mom, who was using another lawn mower, vigorously waving my arms and shedding articles of clothing as I went. She didn’t notice. I guess she doesn’t think that is odd behavior on my part. Anyway, after I calmed down and doctored my stings I went back out and I got chased AGAIN. I either smelled really good or really bad to bees.
It reminded me a little bit of a scene from the greatest movie of all time, Tommy Boy. (If you don’t own your own DVD copy of Tommy Boy your life is not complete. Go get one now. I’ll wait.)
“Annie”
50-40-30-20 and 10 rep rounds; for time
Double-unders
Situps
10:00 (0:26 PR)
I did 3:1 singles for the jump rope and the sit-ups were abmats. Great workout and I felt fantastic this morning. Steve was right beside me and we raced through the whole workout. He’d get ahead of me on the double-unders and I’d pass him on the sit-ups.
Later this afternoon I went for a hike on the 3.5 mile loop of my favorite trail. The weather is just unbelievably fantastic. I finished off the hike with 10 box jumps on a bench at the end of the trail.
I love that trail, but the only downside is I wish I could take my dogs. They would have a blast, except for the part where they would have to be on a leash. My dogs are country dogs and have only been on a leash a few times in their life, and it looks pretty much like this:
Or possibly like this:
They always look at me with anguish, kind of like “Why? Why is this happening to me? Oh, the humanity!” Poor things.
Unfortunately, I didn’t make it to any martial arts classes this week. I felt great every morning but was sick as a dog the minute I ate something. I’m guessing it’s either a bit of the flu or my body has had it up to here with the Cake Diet. “I’m warning you! If you put one more piece of cake in here it’s coming right back out!”
I know, TMI. My apologies.
For time:
Row 500m
72# Bench Press, 30 reps
Row 1000m
72# Bench Press, 20 reps
Row 2000m
72# Bench Press, 10 reps
23:56
I went in early this morning because if we did a metcon I wanted to stay and do some extra credit strength work, and if we did strength work I wanted to stay and do some rowing. Well, Steve must have read my mind because he gave me BOTH.
Thanks dude.
I’ll tell you, about 500 meters in to the last 2000 meter row I didn’t think I was going to make it. I just thought it was over. Kaput. I didn’t think I could move one more inch. However, seeing that I was actually strapped to the darn machine and couldn’t just stop, I kept going and somehow ended up in my happy place. True, it wasn’t really all that happy, because even though I was surrounded by singing cartoon birds and eating cupcakes in a sunny green field filled with buttercups I was still ROWING.
Some things just can’t be ignored.
Also, it’s very hard to eat imaginary cupcakes while rowing. I’m just saying…
Back to the box today for this little workout:
3 rounds for time of:
500 meter row
35 air squats
11:43
RX’d was a 400 meter run, but I have a raging case of plantar fasciitis in my left foot so I opted for the row. My legs, which were quite happy on my two month Cake Keister Diet were quite shocked and appalled at this turn of events. Halfway through the squats on the first round they just said “Are you serious?” and quit. They went and had a good pout while the rest of my body and I tried to figure out how to finish the workout without them.
Bad legs! No cake for you!
“Ryan“
Five rounds for time of:
7 Muscle-ups
21 Burpees
I did three rounds in 13:05 with seated muscle ups. I was going to do the whole thing but, man, those burpees just toasted me this morning. I guess my special diet of eating nothing but cake and sitting on my kiester for two months is catching up to me.
Oops.
Buy-In and Cash-Out were 100 single jump rope skips. First 100 were unbroken, last 100 were very, very broken.
Tonight the weather was gorgeous so I took the pups for a three mile hike. Luckily, there is no such thing as a leash law out here in the boonies, so we all had a great time.
“Linda“
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
14:27
DL: 130#
BP: subbed strict push-ups
Clean: 80#
Last done on 7/27/07
Then: 19:41 (5:14 slower)
Then: DL = 53# (77# lighter, 4,235# less weight lifted)
Then: 20# dumbbell BP (this time only one dumbbell lifted, me. Ha, ha!)
Then: Clean = 53# (27# lighter, 1,485# less weight lifted)
Also, in exciting breaking news (exciting for me anyway):
Yesterday at 7:35 p.m. I finished haying. Waaaaaaaaaaaahooooooooooooooo!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Clumpity, clumpity, clumpity, clump. (That’s my happy dance.)
Three rounds for time of:
Run 1/2 mile
5:14/4:59/4:58
On treadmill with 2% incline.
Then I took the dogs for a nice little hike before it got too hot.
After that it was back to the hay field. I swear, that is never going to end. I had gremlins today and probably only got in about three solid hours of work. Sigh.
Back Squat 5 x 3
120#/130#/130#/130#/130#
1 x 20 @ 80# (PR – Woo-hoo!)
Shoulder Press 3 x 5
65#/70#/70#
10 reps @ 60#
We had a belt test at the dojang today (which I couldn’t take part in for the second time in a row due to work, grrrr.) When I got there the Korean Grand Master (5 time Korean national Judo champ) was demonstrating some techniques. When he was done I went and bowed to him and said hello. He jumped up and gave me a big hug, then looked me up and down and said “Oh, you just my size!”
Gulp.
