Day 04

5 x 1k row

4:37.2
4:27.2
4:56.1
4:47.1
4:57.8

Wanted to get a full 10k in, but obviously didn't happen. Was a leisurely pace.

Day 03

5k row
21:13.3

Just didn't feel like sitting on the rower for 40+ minutes this evening.

Day 02

10k row
43:46.3

100,000m holiday row challenge

Day 01 of the 100k holiday row challenge that C2 is putting on. Since I'm going to miss two weeks of potential row time due to work, I figured I better make my days here at CrossFit Clarksville count.

10k row
43:49.9

Chasing Trey

Modified the CFFB WOD to compare my time against Trey, who did this WOD about 4 hours earlier.

Perform as many rounds as possible in 12 minutes:
7 Bench Press 185 lbs
7 Ball Slams 40 lbs
250 Meter Row

5rds +7+3

shoulders

Legs hurt from WOD the other day so decide to follow HQ.

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

135, 145, 155, 165, 175
165, 170, 175, 180, 185
165, 170, 175, 180(3)

Back home

Got a couple of WODs in while I was gone but slacked on posting them. Oh well. Home for a day. The WOD for today…

mobility

Quarter Gone Bad
Five rounds for total reps of:
135 pound Thrusters, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds
Post total reps to comments.

thrusters: 3,3,3,3,4=16
wpu: 3,4,4,4,4=19
burpees:3,4,5,5,5=22
total=57

Back at work

Another week away but going to try and get some good WOD's in, along with upping my protein and cleaning up my diet, even if it's just a little.

BP
1 x 5 x 45
1 x 5 x 135
1 x 5 x 185
1 x 5 x 205
1 x 5 x 225
1 x 5 x 225(4)

SQ
1 x 5 x 45
1 x 5 x 135
1 x 5 x 185
1 x 5 x 225
1 x 5 x 245
1 x 5 x 265

As many rounds as possible in 15 minutes of:
1 round consists of:
1 Push Press @ 65% of body weight
1 Strict Pull Up
3 Push Presses @ 65% of body weight
3 Strict Pull Ups
5 Push Presses @ 65% of body weight
5 Strict Pull Ups

Used 135# for PP
5 rounds + 1/1

PP, push-ups, DU

Heading out today for a week of work so grabbed this quick WOD before lunch.

mobility

Complete 5 rounds for time:
7 Push Presses 135 lbs
14 Push Ups
21 Double Unders
Post times to comments.

time: 12:11

DL and pull-ups

This was from yesterday but I didn't want to do two DL workouts in a row so took a day off between.

mobility

Complete for time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Deadlift 150% BW
Pull Ups

DL: 315# is actually 1.57x
time: 16:54

I was shooting for TC's time of 13 minutes. Ha!

DL and sprints

Ended up doing this WOD fairly late in the evening.

Warm-up

500m row

DL:
1 x 5 x 135
1 x 5 x 225

Complete for time:
12 Deadlifts 315 lbs
Sprint 50 yards
9 Deadlifts 315 lbs
Sprint 100 yards
6 Deadlits 315 lbs
Sprint 150 yards
Post times to comments.

time: 5:12

The sprints were more of a shuffle. Funny, time was same as my team number.

Weighted pull-ups

cffb

Strength piece for today is squats and shoulder press. My max strength in the squats is still way off since the surgery, so I'm trying to slowly come back. Today's 265 is the heaviest I've done since getting cut on. I'll start increasing the weight and hopefully will be close to my top in before the end of the year.

Squat 5x2 @ 90-95% of 1 RM

1 x 5 x 45
1 x 5 x 135
1 x 3 x 185
1 x 2 x 225
1 x 2 x 235
1 x 2 x 245
1 x 2 x 255
1 x 2 x 265 (70% of 375# pr) :(

Press 5x1 @ 90-95% of 1 RM

1 x 5 x 135
1 x 1 x 145
1 x 1 x 155
5 x 1 x 165

Weighted Chin Ups 1, 1, 1, 1, 1, 1, 1

7 x 1 x 70#

cleans and bj's

As many rounds as possible in 15 minutes of:
5 Hang Power Cleans 135 lbs
7 Supine Ring Pull Up
9 Box Jump 20" Box

8rds +3

Didn't do anything else. Need to crack the whip!