deadlifts and double unders

3 rounds
10 deadlifts of 275
50 double unders

And of those 50 d/u's - I probably had 200 singles to get some rhythm, and a ton of misses.

14:04. Need a ton of work on d/u. As in d/uh.

Press, Push Press, Push Jerk

185 - failed at 191
205
205

Could have gotten a 215 push press. The bar was still going up well. Did too many reps at lower weights. But still a good day. Chris G had some nice PRs.

Saturday - Running Cindy

3 rounds of Cindy
200 m run
repeat.
AMRAP 30 minutes

I woke up tired and not feeling it for a Saturday morning workout. But a bodyweight workout like this is a good way to wake up and warm the muscles up. Each group of 3 rounds of Cindy and a 200m run was considered 1 round. I had 3 rounds in at about 9:45 and was a few paces behind Dwight, who is a hell of a smooth runner. In contrast, I was powering through the inside work and shuffling on the runs.

In the second and 3rd ten minutes, it took about 5 minutes to complete a round. So I got just over 7 full rounds.

Dwight stayed a little ahead of me. In the earlier class, Harold "The Harold" Doran had about 8 rounds and Freak Show Hill had 10+.

My chest and legs are still sore two days later and my hands a little tender.

Ugh

I am behind on workout posts. Lets just say that this has been a tough week at CrossFit OldTown.

A brief recap, cause I am extra busy:

Wed - 9,7,5 Muscle-ups, Deadlifts, Lateral Burpees, C2B Pullups. I used 275 for the deadlifts, although 300 was htfu. I should have used 300. Not much difference really. I was able to do the last round touch and go for all 5, so the weight was not a prob. Muscle ups after chest to bar pullups, a whole nother thing. I was on the verge of a breakdown - super frustrated after missing time and again on the final muscle up. 3 minutes and 6 or 7 attempts for the single last rep! But overcoming that, no matter what the circumstances is part of CF. The clock does not matter, just do it. 14:56.

Thursday - run 600m then 21,15,9 of Push Press, abmat and airsquat. Actually it was GHD situps, but I backed down. But I upped the htfu weight on the push press from 115 to 135. Cause John Scott did it first and that is how I roll. I considered doing 145 just cause I am a smug push presser. I doubt it would have changed my time much. The runs were tough, cause I had been everyday this week, and my legs were sore already. 21:51

Friday - rest.

Sat - am wod I hope

Sunday - seminar at Potomac CF.

Snatch Balance x1, then Front Squat x 1

Such a basic move, I should be doing it more and more. Obviously. Worked up to 110. I had some speed, but need more.


Front Squat. After long last. I got 225 down and back up. I had taken that ride down many, many times and could not come up. Melissa told me I was going too deep (is there such a thing - yes) and losing core tension. So I took her advice and nailed it. On the video, I was below parallel for sure, so that means I was going waaaay below parallel before that. Good to know. And sometimes video is helpful. Seeing what you did and associating it with how it felt will help me know how far to go next time.

Failed at 235, but glad I tried it.

400m run + exercise x5

with 4 minutes on the clock, run 400m and then perform as many reps as possible in the remaining time. Rest 2 minutes and repeat:

Round:
1-pullups
2-box jumps
3-ghd
4-high pull 70#
5-burpee

my reps - 43, 35, 23, 36, 30

Horribly tiring. It is hard to run and then get after it, but that is exactly the point.