Got 'em all!

Deadlifts (yesterday).

Power was out at the GL -it was nice and quiet and only the weight lifting people hung around, bathed in the emergency lighting.

Warm up then 135 x 5 for form. On to business. 225x5, 245x5, 255x5, 245x5 225x5. Did 5 K2E's in between. Then 155x 20. Rest. 155 x 5, eccentric let down for ~ 5 seconds.

Hella sore today.

Thought it would suck

And it did.

40, 30, 20, 10 rep-rounds (scaled from 50, 40...10) of 15 kg thruster, 24 in ch box jumps, 45 lb DB swings. Time was 21:16.

Warm up and cool down to boot.

uhhhg encore

AMRAP in 15 minutes of 7 pull ups and 15 second L-seat. Nine rounds + 2 pullups.

Three intervals of 1% incline 400m run @ 12MPH. Uhhg.

Uhhhg

Gotta get back into things here... A haiku work out post

At the gym, warm up
row, 250, and fifteen push ups
as much in 15.

Managed 5 + 1 row. Hard.

LSR2

7.2 km in 33:22. (4:38/km).

5K

21:56 for 5.15k. Followed up with 5x 20 walking lunges + 10 push ups.

LSR

7.2 km in 34:47 (4:50/km)

Eeeeww...

Burpees.

5 rounds for time of 50 ft (14 +/-1) walking lunges with 20 KG barbell overhead, 15 burpees (scaled from WOD 21). Time was 13:55.

Finished with 3 x 0.2 miles @ 1% grade x 10.5 MPH with 2 Min rest in between.

400m Intervals

6 x 400m with 2 minutes rest in between. 1:19, 1:20, 1:20, 1:30, 1:26, 1:32. Stretches and 30 push ups afterward.

Schkwats

Warm up then 3x3x3x3x3 (225, 235, 245, 255, 265). Did 5 strict pull ups in between. Finishers 155 x 20. Five minute row. Shower + T-shirt dry.

Nice Day

5k (22:12) and then 100 walking lunges and 50 push ups (by 20s/10s).

Painful Beginnings

Youch.

Warm up then 3 rounds for time of 500m row (1:42, 1:52, 2:02), BW deadlifts x 12 (160lbs), 20 inch box jumps x21 reps. Time was 14:52. Harsh.

Finisher- 3 x 3 155 Bench press, 3 eccentric pullups with 20 second descents.

Beginnings

Sure feels like it.
 Warm up (ghd's pull ups, dips, OHS, 800m run) the 3 rounds of 8 x 155 Front squats, 400m run at 10.2, 1degree incline. Rests in between.

12 presses @ 65 lbs, 10 pull ups to finish.

Pay Off

Well, it almost paid off. All those ramps, that is. Held my own on the field, made some plays, managed some injuries, but in the end our team could not pull out a win in the game to go top 4. Just 1 point shy. But there is more to that story for another time.

Took last week entirely off while Mr. Groin recovered.

Back at it yesterday. Reduced the reps from the crossfit WOD:  Seven rounds for time of 1 clean and jerk (only 95 lbs), 5 pull ups, 10 push-ups, 15 squats. 13:29, was not rushing.

Ramp 19: Test

Test of the aching lower calf.

Well, not all good, but manageable.

Easy day 3 days before CUC. Set up for 80/20's and did 15 rounds, maybe more. Finished with 65 walking lunges (in a row) and stretching.

Go #BlackBearUlti...

Ramp 18; 100s and 100s!

Set up the 5 x 5yard cut drill (cut 5/10/15/20/10/5/10/15/20/10). Calf was an issue, needed managing.

Did 10 rounds on 2 minute cycles with 10 push ups in between (i.e. run for an avg of 32 seconds, rest 90 with 10 push ups in there.)

Ramp 17

After a 20,000 calorie weekend...

Adapted the Xfit WOD for a sore achilles region...grrrr 5K.

4 rounds for time of 500M row, 15 x 135 deadlifts, 30x 30lb thrusters. Time was 28:42 with ome waiting and walking and suckage.

Ramp 16

Straight line running! 5K but at the 4 k mark my lower calf strated to act up. had to walk/run for a while. 23:01 finish -I was on track for close to 21:00 I think.

Ramp 15: Wrong answer

Gym.
Barbell warm up then front squats 5 x 95, 5 x 135.
Then 165 x 8 then Front squats, followed immediately by a 1 min run @1%/12MPH. Times 3*

Deadlifts 3x 225, 3x 245 3x 265.

*before the 3rd set of squats a mousy person dismantled my set up and took over the squat rack. I politely waited until quite a while until she finished her set of curtsy's then asked her if she minded if I worked in my last set. "Seriously?" was the response, "Seriously, you were here before? I have like 5 sets to do. You really just have one? Will it take long?". Wrong answer. One minute and a few carelessly thrown plates later she had 'her' bar back. Hope it did not ruin her fucking day.

Ramp 12,13,14

Ramp 12: Tourney day 1, 3 hard games.
Ramp 13: Tourney day 2, 3 hard games
Ramp 14: Road work- 8 rounds of 200m sprints (all sub 29s) followed by 400m recovery run. Ran on 3:30-4:00 minute cycles.