1.) Strength
Front Squat: 3-3-3-3
Felt good, but also like I haven’t lifted heavy in forever… which is true.
2.) Conditioning
“Running Christine” (because I don’t have a rower)
3 Rounds:
TIME = 16:37
A bit slower than last time, but pleased with the pace. Running felt good. Deadlift felt heavy. Box jumps felt slow but I kept them moving.
I wanted to put some weights on the bar since I haven’t done that type of WOD in a while. This will do…
1. Conditioning
1 Mile Run (warmup).
2. Barbell Conditioning
4 Rounds:
Time: 9:09
This was fun. I was gassed, but pleased with my pacing and results. ESPECIALLY since I haven’t done any weights at all for a long time. Beat my time from last year too (this wod)!
1. Strength
Push Press: 3-3-3
Result: It’s been years since I did this. Pleased with this result. Mid back was gassed at the end.
2. Conditioning
21-15-9
Time: 7:31
This was great, 2 min faster than 2015. My mid back was screaming from the push press. Kept a good pace with breaks in between sets. I also stopped each set at about 2/3 of the way through. There’s still room to trim some off here.
1. Conditioning: Small DT
4 Rounds:
Time: 10:38
Almost a minute slower than before. Still pleased with the pacing. Plus, I had to take a minute off to help G after the first round. That probably saved me from blowing out though :).
Previous WODs:
1. Strength
Deadlift: 3-3-3
Felt great on these. Surprised I could do this since I haven’t done deadlift in forever. I’ll take it.
Bench Pres: 3-3-3
Ouch. Keep at it.
1. Conditioning: Small DT
4 Rounds:
Time: 9:52
Exact same time as last time. The difference was pacing and form. I could’ve gone 5 rounds on this, but I’ve got a busy night :). I paced at 2:30 each round and kept a pretty quick pace on the reps with moderate rest. Pleased with this result since I’ve been in the pool way more than on the bar.
1.) CrossFit Games 16.2
Time limit: 4 min (if you complete that it goes on. I did not.)
Result: 8 reps squat clean.
This was pretty brutal. I never do TTB so that was pretty slow. I had 2 min left to finish 15 squat cleans, and that’s a pretty tough movement for me barbell conditioning wise. It felt heavy from rep 1. Glad to be done!
2.) Strength
Deadlift: 5-5-5
275, 275, 275
Since my WOD was only 4 min I did a strength set after. I haven’t done deadlifts in a while so I was please just to get this under my belt. I need to beef up my deadlift if I want to keep going up in cleans and snatches.
Crazy week doing that entrepreneur hustle. Squeezed in a late one though:
1. Conditioning: Small DT
4 Rounds:
Time: 9:52
This was fun. I took a short break between each set, but I felt like I kept up a pretty good pace. I wanted to go 5 rounds, but my form was faltering at the end of 4 and it was pretty late.
After I mowed the lawn I decided to work some heavy deadlifts (need to make more time for these).
1.) Strength
Deadlift: 3-3-3-3-3
Pleased to get to 300 since I haven’t done this in months. Got to stick with it!
First off, I did this workout at 9pm so it was about 20 degrees cooler then normal and no sun. Not sure if that was the difference maker, but I felt really good and even through this workout.
Strict Press: 3-3-3-3-3
95, 105, 115, 125, 125
Haven’t done these in forever. Pleased with this. The 125 sets were definitely 3 rep max.
21, 15, 9 reps of
Time: 9:38
This was great. Nice even pace the whole way through. Definitely hard, but exactly the right weight for me and a good pace.
I tracked the splits for the deadlift part just to get an idea of pace:
I paused at the top and bottom of every rep instead of just trying to sprint them out. Felt good. Box jumps was the same. No rebounds, just jump up, jump down, repeat.
