Saturday @ CrossFit Brand X

CrossFit Brand X today:

AMRAP in 10
1 Clean
3 Front squats
5 Thrusters 135/9C5

Rest 3:00

AMRAP in 10
1 Snatch
3 Hang power snatches
5 Overhead squats 95/65

Pack and puppies use a single dumbbell and alternate sides.

I used 35# on clean/ front squat/thruster 10 rounds + 1,3,3.
I used 25# for snatch/hps /ohs 10 rounds+ 1,3,2.

Murder. Great workout.

Brand X - Run 200, bar muscle up, Clean 75% BW,

Brand X workout: 6:30pm

Buy in: Army crawl 25m, 50M sprint, Bear Crawl 25m, Handstand to forward roll. x2

200m Run
Bar muscle ups from squat
10 cleans, 115

only got through 2 rounds in 19:31.

Body Weight
I need to do more cleans with heavier weight than 95#. Psyched myself out. Spent too much time looking at the bar. Only failed a couple and caught the last rep in a full squat to make sure I didn’t drop it. “A squat clean is nothing more than a missed power clean.” Pretty sure that’s Rip. Or is it Coach B…hmmmm.

Tuesday @ Brand X - Cindy's Snatch

CrossFit Brand X at 6:30

Buy in: 5:00 of double unders practice.

Cindy’s Snatch (errr crazy talk?)

AMRAP in 20 Minutes

5 Power Snatch (95/65)
10 Push Ups
15 Squats

Cash Out was Practice Lever and or Ice Cream Makers I think. i missed the cash out.


I got 8 rounds + 10 Push Ups and 12 Squats.

Monday - WOD 100222 Row 5K 22:47

Rowed 5K

22:47

Widened my hands to as far out on the handles as I could about halfway through and gained about 5-10 seconds/500m on my pace. Next time I will start with the wider grip and see if I can break my previous pr of 22:36.

I know I can break 22:00 I just KNOW it.

Also, before I started I did a set of 10 pull ups on the cable machine pull up attachment. PR by 4. I think my pr on flat bar at BX is 16. I can get that.

Over zealous on the 10 x2 backsquats every 60 seconds WOD:

So got a double on a recently bested one rep max(180#) and bailed my 1st rep of 190 (which I've hit once) on my phone which was sitting on the bench near my squat rack.

It survived...

So back squat warmup
5x135
5x155

Then 2x
165
170
175
180
185

& failed 190 on first rep. At that point all concentration lost, and I was done.

PR on the 2x180 and on my warm up set of 5x155. Coulda been worse.

Saturday, 30 muscleups for time 12:40

Was just messing around with squat muscle ups for a buy in, or more to buy time while I decided what my "hobogym" workout would be.

Got some nice deep ones done so I decided to to the 30 musclups for time thing, paying attention to the dip and forcing mysyelf to pull my arms in to my torso when the dip was not working.

Only failed 2!

finished 15 in about 7 minutes. Did the last 15 by 12:40.

My last run at this was definitely faster at 8:42 but I remember being disappointed with the depth of my dips.

I'm happy with this. Faster next time.

Thursday, at Brand X

At Brand X 6:30 with DD and Big D

(copied your text ozzydawg.)

Warm up: jumping false grip pull ups, run 200m, jumping false grip pull ups

Buy in: Shuttle run=> 150m Sprint

WOD: 10:00 HSPU 37 (knees on two stacked tires)
5:00 Squats 153
2:00 Pull ups 20 (flat skinny bar…should have done more but broke it up into 5,4, 6,5)
1:00 Push ups 10

Total: 210

Cash out: Pommel horsing around.

Went to the 9am class at Brand X (yaaayy!)

Buy in: bear crawl + 1 forward roll +10 s2s hops each foot + jog 2 to end of building + sprint back + 10OHS (repeat)

Workout

50 Thrusters (115/75)

if you put the bar down, or rest it anywhere but the front rack position, before you pick it back up again, you must do:

1 round of cindy,during first break
2 rounds of cindy, during second break
3 rounds of cindy, during third break

etc.

Cash out, Farmers walk with dumbbells, max pull ups

I finished the workout in 21:02 (looked after throwing bar down) with three breaks 15,10,10,15 (at 45 I refused to put the bar down.)

Farmers walk with 45# dumbbells and then got 13 pull ups.

That was not fun. I’m glad I did it.

Wednesday - Annie 18:43

Did Annie today. Second time with my Buddy Lee rope.

50-40-30-20-10
Double Unders
Sit ups (using a padded mat and a rolled up town in place of abmat.

18:43

Approaching but not close enough to my PR that I had with a different stiffer rope with fixed handles, 17:46 but still faster than my 1st time with BLee rope at 20:15.

Monday - Jonesworthylikeish

At office gym:

Warmup - Row 500m 2:29
Intended workout
50-40-30-20-10 squats
40-32-24-16-8 KB Swings (35# dumbbell)
20-16-12-8-4 push ups

I ended up doing
60-50-40-30-20 squats
40-32-24-16-8 KB Swings (35# dumbbell)
20-18-16-8-4 push ups

18:47

Lack of oxygen…the enemy of addition and subtraction.

Saturday - Deadlifts

WOD 100207

Deadlift 5-5-5-5-5-5-5

165-175-185-195-200 (f x2) - 185 - 165

195x5 is my PR from Rip’s barbell cert last year.

I know I can do 200. I need to do more deadlifts. I will work on sets of 3 to get up to 200x3.

Eating for Wed and Thurs 2/4 - 2/5

Having a hard time weaning off the sugar again...

Wednesday, I had eggs and bacon for bfast, lunch was meatfest at Hyatt Regency event, 1 tiny slice of bread, asparagus, salad greens with macadamia nuts in. Dinner was...pot roast. Ate a bite of the potato but the veggie was the roasted carrots. I ate a quanity that exceeded my zone block RX prolly by 2x I think. Ate popcorn for snack with some mini peperoni...not a great paleo snack.

Thursday...no breakfast. Lunch was about 3-4 oz sliced turkey (baked or roasted but tasted salty like it were brined maybe) Bunch of sauteed squash, and baked sweetpototato (yam?). No bread or sugar. Dinner was....baked chicken thigh, but I did have the BBQ sauce. I have to get me a buffalo wing coating that is spicy and not sweet. I like the thighs baked because they are juicy no matter what you do to em. Did not snack except a tiny handful of the pepperoni. Yah...bad fat. Oh crap, forgot I probably "tasted" the ice cream I served my husband for dessert to the tune of about 1/4 cup.

I'm sure that I need to pare down my quantities as well as resist the sugary condiments much better. Time to start weighing and measuring again.

Snacking on almonds too.

Thursday - 7-7-7-7 Pwr Snatch, Snatch Balance, OHS

Did Saturday's WOD at office gym:

7 rounds
7 power snatch
7 snatch balance (I stupidly did Sott's press with 65# in first round. Cost me 2 extra minutes.)
7 ohs

65# barbell - which 3 snatches into the first round I considered a grave mistake!

Call it 36 min due to timer malfunction in second round and had to restart timer and add the two two times. At five rounds I was at at about 30 minutes. Decided to do a sixth round. Then decided it was only one more round.

Certain this is practically a slog but I was sweat-soaked and out of breath at the end, and I did the 7th round in about 3.5 minutes. I think I'll do this again without the first round eff up and try to get 28 minutes.

Tuesday, Back Squats 1-1-1-1-1-1-(1)

Back squat singles:
Warmup: 135x10
155 165 175 180 185 190
Ummm that’s only six. Shoot.
PR by 10# though. 190 was scary hard

Breakfast: 2 eggs, 3 slices of bacon, 3 small tangerines
Lunch: 3oz tri-tip, 2 small corn tortillas, 1/4 c guacamole + 1/8 avocado
Snack: 1oz chicken, 1/2 apple, 6 almonds
Dinner:(leftover lunch)3oz tri-tip, 2 small corn tortillas, 1/4 c guacamole + 1/8 avocado
snack: popcorn.....

Monday, Row 5K 23:24

Row 5K
23:24


very tough...a setting on the rower that counts DOWN the 5k. A mental kick in the ass seeing how far you have to go and the projected finishing time...almost puked. I need to get back on the track with my diet.

Breakfast: 1 chicken thigh with bbq sauce.

snack almonds and blackberries (needed protein)

Lunch: 2 boiled eggs, 1 tangerine (small) 1/2 cup black berries.

Dinner: 3oz baked salmon, 1/4 of a large yam, nuked, butter and cinnamon.

3 spicy chicken nuggets. They smelled so good!