Squats and a little something

WOD: 3x3 back squats (275 lbs)

WOD 2 (2 rounds):

• 7 thrusters (95 lbs)
• 7 pull ups
• 5 thrusters
• 5 pull ups
• 3 thrusters
• 3 pull ups

My time was ~4mins

Running + Overhead Squats

WOD (3 rounds): grab a partner. One person runs 800m while the other rests.

WOD 2: work up to one set of 5 overhead squats. I got up to 155 lbs before we ran out of time.

Getting work done

WOD:

• 10 hanging cleans (135 lbs)
• 30 double unders
• 8 hanging cleans
• 35 double unders
• 6 hanging cleans
• 40 double unders
• 4 hanging cleans
• 45 double unders
• 2 hanging cleans
• 50 double unders

My time was around 10 minutes.

Crushed it

WOD (with a partner; 5 rounds; 4 minutes a round):
200m run. then with time remaining:

• 5 thrusters (75 lbs)
• 5 pull ups

200m run. then with time remaining:

• 5 hanging power snatches
• 5 burpees

200m run. then with time remaining:

• 5 thrusters (75 lbs)
• 5 pull ups

200m run. then with time remaining:

• 5 hanging power snatches
• 5 burpees

200m run. then with time remaining:

• 5 thrusters (75 lbs)
• 5 pull ups

Ass Kickage

This WOD was tough.

WOD (with a partner):

7 min AMRAP:

• 200m prowler push/sandbag carry (alternating partners)

7 min AMRAP:

• 300m row (alternating partners)

7 min. AMRAP:

• 15 box jumps
• 15 db push press (40 lbs) (alternating partners)

AMRAP = As Many Rounds As Possible

WOD:

dead lift:

• 135 x 5
• 195 x 5
• 235 x 5
• 255 x 5
• 275 x 5

Bench press: 190 x 3

Squats

Just back squats today. Didn't have time to press.

WOD:

• 155 lbs x 5
• 210 lbs x 5
• 245 lbs x 3
• 265 lbs x 2
• 275 lbs x 2
• 285 lbs x 1
• 295 lbs x 1

275, 285, and 295 are all PRs for me. Feels good to be making progress.

More muscle ups

WOD (5 rounds):

• 30 squats
• 4 muscle ups
• 10 power snatches (95 lbs)

My time was 15:24.

Friday comes after Thursday

WOD (4 rounds; each round is 4 minutes):

• 400m run

Then as many rounds as possible in the remainder of the 4 minutes:

• 15 double unders
• 10 KBS
• 5 clapping push ups

Dead lift and bench press - more gains

WOD 1: dead lift 3x3 at 275 lbs

WOD 2: bench press 3x5 at 185 lbs

That's a gain of 10 lbs over the last couple weeks for the dead lifts and 15 lbs over the last 3 weeks for bench press. The weight is still relatively weak, but progress is being made.

Back squats, presses, and double unders

Lifting night again. I got some video of the back squats so I could see where I make mistakes. Check it out below.

WOD: 3x3 back squats at 270lbs

WOD 2: 3x5 presses at 110lbs

WOD 3: double unders. 1minute on, 30 seconds off. 3 rounds.

Killed it

I felt like crap when I got to the gym and started warming up. I was thinking about how the WOD was going to kick my ass. Then, just before go time, I thought to myself. "eff that. I'm gonna kill this." That's what I did.

WOD (for time):

• 400m run
• 15 thrusters (95 lbs)
• 250m row
• 12 ring dips
• 1 rope climb
• 9 ring dips
• 2 rope climbs
• 6 ring dips
• 3 rope climbs
• 250m row
• 15 thrusters
• 400m run

Time: 13:08.

Power snatches and box jumps

WOD (7 rounds for time):

• 7 power snatches (95 lbs)
• 7 box jumps (24")

M time was 10:33

Lifting: dead lift and press

WOD 1: 3x5 dead lift (265 lbs)

WOD 2: 3x5 press (120 lbs)

Lifting: back squat and bench press

Still focusing on strength, because beast mode takes work.

WOD: 3x5 back squats (265 lbs)

WOD 2: 3x5 bench press (180 lbs)

That's gains in two lifts. That much closer to winning.

Congrats Annie Sakamoto

The WOD today was named "Congrats on making the games, Annie Sakamoto". Annie made the top 3 women from NorCal this weekend. She is going to the CrossFit games in July.

WOD:

• 20 calorie row
• 30 burpees (on to a 45lb plate)
• 40 ground-to-overhead w/dumbells (45 lbs)
• 50 toes-to-bar
• 100m lunges (45 lbs)
• 150m sprint

I finished in 23 minutes. Not a great time.

I will learn to love the prowler

I will learn to love the prowler. The prowler is a great mental test. I get to that uncomfortable place, full of pain, quickly. From that point, it's all a mental battle to keep on going and finish the push.

WOD (5 rounds):

• 1 prowler push (190 lbs)
• 5 pull ups
• 7 ring push ups
• 9 dips

Lifting: dead lift and press

I'm going to focusing on strength for the next couple of months. I'm just getting back into the lifts and it's hard to be patient. I want gains now.

WOD 1: 3x5 dead lift (245 lbs)

WOD 2: 3x5 press (120 lbs)

I was doing more weight than this only a few months ago. I'm hoping I make quick gains here.

Lifting: back squat and bench press

WOD 1: 3x4 back squats (265 lbs)
I'll do 3x5 next week and then the weight will start going up.

WOD 2: 3x5 bench press (175 lbs)
My shoulder is feeling better. Upping the weight next time.