Saturday, Brand X AM workout: Run, Hill Sprints & Burpees

CrossFit Brand X Saturday

Buy in : Bear Crawl + Cartwheels + 5 squats 3x

Workout

800m run
3 rounds
1 hill sprint
10 burpees

600m run
2 rounds
1 hill sprint
10 burpees

400m run
1 round
1 hill sprint
30 burpees

34:43

I did good! Sally did awesome!

Cash out
Stretch
Whine
Cry
Hurl

Tuesday - row 1000m x 3 rest 2:00 between

4:15.9 -- PR
4:31.3
4:27.3

Modified from run 800x3 012410 WOD

Monday Brand X - Deadlifts. Squat Cleans and Ring Dips

Deadlifts

135 x5
165 x5
175 x5

Workout:
12-9-6
Squat cleans
Ring dips (for the 9 and 6 rounds, subbed bar dips)
9:44

rest 5 minutes

repeat
(subbed bar dips and push ups)
8:31

Total time 23:15

Saturday

1000 - 1300 Greg Amundson Positive Self Talk and Goal setting Seminar.

1330 - Team workout

Amrap in 20

150 Hang power cleans (95/65/45)
25 rope climbs
200m as a team.

two people working at a time. Run at the same time. Team with most rounds complete wins.

Team Alison beat us by a smidge. Basically 2 rounds per team in 20.
I didn't climb the rope until skill work. I counted for my team instead I kicked butt on the HPC.

Friday (Brand X) - Half Angie 11:38

Half Angie at Brand X 6pm class

50 pull ups (yes! 50 in 4:43)
50 push ups (too slow)
50 sit ups
50 squats

11:38.

PR by 3:23

Next time I will use the "metcon" push ups and break 10. Then I will attempt full angie in under 20. muahahahaha

BUIYATOO!

Thursday @Brand X 0800 - Hill Sprints and Front Squats

Back Squat:

x3
95
115
130

WO:

3 rounds
1 hill sprint
7 Front squats 95 (supposed to be BW but you have to clean it)

10:01
Started with 100# but failed the first clean so I stripped 5# off. Completed 3 unbroken sets with 95#.

Cashout: detoured to work on my 100# clean with Unforgibbon coaching.

Tuesday - Row 5k 22:50

Rowed 5K at the office gym.

It felt awful and my time was not great. Off my game due to lack of working out over time.

22:50

(PB is 22:01)

Monday - Brand X @0900

Deadlift: 5x175

WO:

Grace
95# x30 Clean and AWOH.
Did Push and Split Jerks.

No time recorded, due to bar malfunction issues. ;)

Friday, Interrupted Cindy - 9 rounds + 5 pull ups

Crossfit @ Brand X

Buy in - 4:00 min. 50m shuttle run > side shuffle > high knee skipping > back pedal

WOD
3 x 5:00 min. “Cindy”
with a 2:00 min. rest in between

I did total of 9 rounds + 5 pull ups. I am SOOOO happy I can do pull ups again. But I did get a tear on one hand.

Cash out - Stretching & HSPU skill work—errr… I don’t want to talk about it.

Thursday, January 14th - Deadlifts

Deadlifted on my lunch break.

135x5
165x5
175x5
185x3
195x1
200x1

Failed 205.

I need to get back in Brand X for deadlifting days.

Then I did AIR Fran
21-15-9
Squats
Push ups
4:43

Monday, January 10th - BEAR amrap 12

Made it to Brand X at 0800, and the class was doing MAD MAX from Saturday, so I did the alternate workout.

AMRAP in 12 minutes
Bear Complex 65#

I got through 29 reps. Slower than what I did 30 in on Wednesay last week. ugh.

Saturday, Brand X AM workout

Ok, first day back after probably 2 months…maybe more.

First of all… I got my pullups back! Whoop! Second of all, my deadlift is crap. Well, the weight is. I guess my form is ok, cuz no one yelled at me.

Brand X Saturday AM workout

Warm up: Deadlifts (10x 95, 5x145)

WOD:
10 min to find your 1RM - I ended up with 195… failed 205#.
Run a mile: 9:37
Rest 5:00
Max pull ups in 2 minutes - 35
(did 12 and 7. These are the first sets of kipping pull ups in MONTHS,
since my shoulder started hurting. It’s 99 percent better. Can still fell a tiny ache at the front of my shoulder joint but didn’t stop me. )
Rest 2:00
Max push ups in 2:00 - 24
Rest 2:00
Max sit ups in 2:00 - 48
rest 2:00
Max squats in 2:00 - 68

and then I cried.

Next episode of the Return of the Hobbit, Monday at 0800.

Monday, January 3rd - Bear Complex

New year...start over...diet and workouts.

Breakfast Cherries and two boiled eggs.

Workout 30 bear complexes. did lap times after 10 reps - 3:16, 4:08, 4:58 (broke that into 4/6)

Total Time: 11:23