Deadlift x 8
55, 77, 99, 121, 143, 153, 158
Didn’t fit in the last work set of 8 - probably could’ve gone up to 163 - maybe even 168. But doing a set of 8 was definitely more challenging than 5s!
WOD
Burpees and Doubleunders, 1 min each then 1 min rest, 5 rounds for total reps
41, 15; 41, 15
41, 14; 38, 13; 46, 14
207/71
Push Press Singles
Warmup - 33, 55, 77 x5
87, 92 x 3
97, 102, 107 x 1
WOD
1 Deadlift and 5 dips, on the minute, for 15 minutes increasing deadlift weight each minute.
started at 77 (by accident, meant to start at 99) and increased to 195 - beat my old PR by 3 pounds! Definitely was done tho - form on the verge.
Back Squat
Warmup - 33, 55, 77, 99 x 5
Work sets - 121, 126, 121, 136 x 3
WOD
10 WallBall
5 burpees
200 M run
8 rounds + 3 WB in 15 min.
So, Shawn and Rhonda and I put our heads together to organize body-weight/no equipment workouts for this week. Shawn named the following 51/50
400 M run
51 Squats
200 M run
50 Situps
200 M Run
51 Walking lunges
200 M run
50 pushups
400 M run
Completed between 17 and 18 minutes - took longer than I thought. Felt like it was a good workout, good cardio, challenging with the higher movement reps, but definately not as fatigued as when weighted equipment is involved. Pushups definately the time sucker - talked about scaling up - possibly increasing squats/lunges/or situps.
So no Crossfit for a week, as Santos and Meg are taking a much deserved vacation. Went to the gym with Gwen, and after the required 30 minutes on the pre-Core, went and devised a little circuit.
20 walking lunges (20 lbs)
20 snatches (15)
30 situps
Ended up doing 5 rounds, roughly 13 ish minutes, and a finisher of Russian Twists
P-Hill Run
10 DB Thrusters (20 lbs)
5 Pullups
7 Rounds, 14:40
10 WallBall
5 Burpees
200 M Run
8 Rounds in 15 minutes, plus wallball and burpees
200 M Run
30 plate lunges
20 pullups
30KB swings
20 MedBall Cleans
400 M Run
30 plate lunges
20 pullups
30KB swings
20 MedBall Cleans
200 M Run
17:17, 25lb plate / 36 lb bell / 14 lb ball
200 M Run
20 D-Ball slams
12 pushups ( 1 band after first round)
7 rounds, 15:55
Back squats
5×87
3×99, 3×109
1×114, 1×119, 1×124
Maxine -
100 power cleans (70 lbs)
10 burpees everytime the bar hits the ground
8 rounds of burpees