Day of Rest

Sunday, did the Saturday crossfit with accommodation for lameness:

3 rounds for time of 135 Deadlift x 21 + 800 m run, 205 Deadlift x 15 + 800 m run, 205 Deadlift x 12 + 800 m run. Time was 18:50.

Today did the Crossfit Sunday, again with accommodation for lameness:

5 rounds of max reps of 155 bench press and pull ups. I did 7/13, 7/8, 6/6, 4/5 and 5/4. A spotter would have been good for the presses. Finished with an 800 m run in 3:40.

Watchless

And running. What's the point, really.
Nothing to report, MAYBE a 21:45 5K, but probably a 23:10 or something. A good hard run, anyway.

15 x 8 x 4 x 2 x 1 Pull ups
15 x 8 x 7 Dips

40 v-sit 4kg ball tosses (Ms Hedda does 634 or something)
30 back extensions.

Uhg

What a slog of a day.

The gym: 2 x 15 Back / front extensions
6,5,4 @ 90lbs shoulder press
8,4,4 @ 25 lbs weighted pull ups
5,5,5 @ 225 back squat

Finishers:
Squat, 135lbs x 20 ATG
Press, 45lbs x 20
Pull ups, 10

Light headed feeling, back to grind.

Shakey

Pre-lunch workout.

5 min run at 2.5% (managed 3/4 mile)

Pistol squats: 10/10, 7/7, 5/5 with a 35lb DB
coupled with
Press: 7, 5,4 @ 85lbs

Deadlifts: 7,6,5 @225 lbs
Pull ups, no kip: 10, 10, 5

'Finisher' squats, 155 lbs, 10 and then a near death experience. Well, ok, I felt woozy.

A plan to avoid frustration and despair

There is something in here for everyone, on pull-ups.

I have personally taken special note of training tips A, G, H, J, N and, of course, Z.