PR3

Warm up, then front squat, 5x 135, 3x 185, 1x 205, 1x 215, 1x 220 (PR).
Row, 1K, 3:47 (PR)
Dips, 24 in a row (PR in this decade).

PR2

Dry-walling break on Tuesday.

1RM deadlift today: 135x 5, 225x 3, 275x 1, 295x 1, 305x 1
1K row, 3:50
Pullups: 10, 7, 4

Bench press 5 x 135 two times (while waiting for the rower).

PR1

warm ups, stuff, 5 x 5 @ 115 bench press then:
1RM for squats (135 x 5, 225 x 3 275 x 1, 285 x 1)
time for 1K row, 3:48
dips, 22

Watch the Birdie

Played a furious 1.5 hours of badminton with colleagues on Tuesday. Fun! You'd think the racket weighed 35 pounds my arm is so sore.

Wednesday I lifted 515 dollars out of my pocket...

Thursday, from the crossfit world: consecutively 1 min squats (49), 2 min double unders (38), 3 minutes push ups (45), 4 minutes back extensions (75), 5 minutes pull ups (couldn't do them because of BADminton, ran 400m fast instead).

Presses, 45 x 20/15/10/5

Today, warm up, then squats: 135x 5 to get ready, then 205x 5, 225x 5, 245x 5, 255x 5, 225x 5. Then 155 x 20. Skipping: 1 minute + 1 minute rest x 4. Dips, 12 slow in a row.

Suffered a little

All those snatches and rows a while back... pinched something nasty between my shoulder blades and couldn't breathe when laying down for a week and a half. Serious sleep deprivation.

Anyway, that is hopefully done with.

Last Thursday I went pain free to the gym to try 4 rounds of 20x 45lb DB swing, 20x 20 inch reverse box jumps (down-up, down-up...), 20 walking lunges, 20 sit ups. The time was 12:48. Sat in the sauna after to try to burn out a cold.

Today, still with cold/cough/ phlegm from hades, barbell warm up, 800 m sprint then a WAY SCALED crossfit of 4 rounds 15 back extensions, 15 GHD sit ups, 5 thrusters @ 95 lbs, 5 clean and jerks @ 95 lbs. Time was 16:54. That was tiring. Finishers: 5 x 95LB strict press, 20 x 45 press, 3x 1 minute with 30 sec. rest in between skipping.

Lack Lustre

5 k. Had to walk a few times. 22:40. Followed up with 5 x 15 walking lunges+10 pushups.

Looked Pretty Stupid

With 5lb plates on the bar at the squat rack. A fellow gym guy giggled at me and told me to watch my form. I grunted back, "its the volume".

Scaled the WOD from the mainsite:
For time:
95 pound Back squat, 35 reps
50 Sit-ups
75 pound Back squat, 35 reps
50 Back extensions
55 pound Back squat, 35 reps
25 GHD Sit-ups + 25 Sit-ups

12:05. Happy with that. 

Snatch Master

That's what she said. Actually I sucked at them. But I did them:

9x 75lb snatch, 2k row
15x 75lb snatch, 1k row
21x 75lb snatch, 500m row.

31:15 includes walks to/from the rower. Rows were 8:04, 4:08, 1:59. The snatches were...technical.

2014

The year I become a ghost, at work at least.

Hard Cindy: AMRAP in 20 min of

5 Weighted pull-ups, 25 pounds 
10 Push-ups with feet on 24" box
15 Squats holding a 45 pound plate

6 rounds + 4 pull ups.

No Row

No monitor on the rowing machine today. Just sat in there and gave it my all for 22 minutes. Tough. Finished with 3 x 95 muscle clean, 5 reps, + 10 dips.

5K and stuff

warm up, 5k (1 and 0.5 degrees when I started to suck) = 22:15.

2 x 50 walking lunges, 15 hip thrusters with 45 lbs.

3x 10 push ups, 10 sit ups.

Didn't want to at all

But did.

4 rounds for time of DB Swings @ 45 lbs x 20, 20 24" box jumps, 10 x 30kg Push Press. 14:58.

Calm

Warm up then Front squats, 5x 135, 5x 155, 5x 175, 4x 195, 5x 155, with 5 pull ups in between.
Deadlifts, 3 x 225, 3x 275, 3x 295. Did 5 pull ups in between. Fun.
Sprints, 2 x 400m @ 11 MPH. Plenty of rest in between.

Rowed

On Wednesday, 7 rounds for time of 500m row, 15 pushups.

24:50.

Chubby

I am getting so.

Scaled crossfit: AMRAP in 20 min of 5 thrusters x 35kg, 10 power hang cleans x 35 kg, 15 SHPDL's x 35 kg. Managed a feeble 5.

**Upon re-reading the crossfit WOD, I only needed to do 7 and 10 hang cleans / SHPDL's. Damn.

Thursday, Dec 5

5 k (22:42) then 135lb bench press, 5x 5x 5x 5x 5x.

Stink Bomb

That was me or, rather, my gitch.

Five rounds for time of 21x 135lb deadlifts, 400 m run. Time was 18:52. Hard!

Finisher: 20 x 45lb push press.

Snuck out

Quick 800 m run for a warm up, some lunges then:
Five rounds for time of 20 front extensions, 7 dips, 7 pullups. 11:28

Tech Support!

After a week off due to travel.

800M run, 1%, on the treadmill. Barbell warm up, then squats. 5 x 135 to remember. Then 185 x 5, 205 x 5, 225 x 5, 245 x 5, 225 x 5. Five strict pull ups in between. Finishers 135x12 Front Squat. 2 x 20 reps Push Press with 45lbs and 20 back extensions.

Nix had the rower.

5K +

Treadmill 5K, @ 1% grade (until the last 800m). Time was 22:51.

5 sets of 5 x 135 bench press and 20 walking lunges.