Rack Pulls

Another day of rack pulls. Didn't have the thunder like I wanted so might have to make some adjustments in weight, sets, reps, etc. We'll see what pops into my head next week.

mobility
cfwu x 1

rack pulls:
1 x 3 x 135
1 x 3 x 225
1 x 3 x 315
1 x 3 x 405
1 x 3 x 455
1 x 3 x 455(2)
1 x 5 x 405
1 x 5 x 315
1 x 5 x 225

tabata row: 781 m total distance (I'll have to check the rower to confirm this).

Shoulder Press

Late night WOD. Didn't do any mobility or cfwu, just straight in.

SP:
1 x 10 x 45
1 x 5 x 105
1 x 5 x 115
1 x 5 x 125
2 x 5 x 135

This seems to be going well. I'll try 3 sets of 135 next time.

Annie

The running part was out for me on Mr. Joshua, and with the forearm still sore, waved off from subbing rowing. Decided to do Annie instead.

mobility
cfwu x 1

"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

11:00 (pr)

I was sucking in the abmat sit-up department. Hopefully the cfwu will help tighten me up there.

Back squats

Another day, another workout of back squats. I've fallen off from my big squat numbers back in Afghanistan and need to build myself up. Today consisted of:

mobility
cfwu x 1

BS:
1 x 5 x 45
1 x 5 x 135
1 x 5 x 225
5 x 5 x 255

ab bucket 90 degree x 10

Rack Pulls

I was feeling a bit lazy yesterday and ended up missing the WOD. Did what was planned for yesterday today. It's been 2 weeks since I've done rack pulls, but despite that I thought it was time to drop down from 3 boxes (12" elevation) to 2 boxes (8" elevation). If I had some 1/2 boxes I might have gone that route but oh well. I'm sure I'll get around to making some of those eventually. And the workout went…

mobility
cfwu x 1

2 box rack pulls
1 x 3 x 135
1 x 3 x 225
1 x 3 x 315
1 x 3 x 405
2 x 3 x 455
1 x 1 x 455

That last set of 1 pull was obviously a failed 3x. Going to do this WOD again next week and we'll see if I can increase the number of 455 sets.

Our ab bucket has been woefully under-used in the last year since Oak has been gone. That along with my conversation with John about having so many things in CF that it's hard to squeeze them all in motivated me to put that piece of equipment to use.

ab bucket, 90 degree x 10

Dymphna said I was looking skinny so need to start bulking up again! 190lbs, here I come!

Tabata squats

Another night in the hotel, another hotel WOD. Dymphna suggested so I did tabata squats.

21, 21, 21, 19, 19, 18, 16, 16 = 151

Started strong and started to fade. Next time I'll use the game strategy, so I'll look to do 19 per set, which will give me 152. Of course I'll put on the after burners on the last set to squeeze out a few more reps, so we'll see.

Burpees

Decided to just do 50 burpees to check the block for a WOD today. I didn't time it but did do them nonstop (although slow!)