3 Rounds
600M Row
12 Deadlifts
21 Burpee Box Jumps
3 minute rest between rounds. I got 2 rounds plus a little row. Sometimes my brain and body are not on the same page, brain said let's up your deadlift weight, it's only 12 each round. Body said--nope. Body wins.
Something gets presented and my interpretation of that coaching usually turns out to be "other"!
Heavy overhead squat--30lbs
WOD
20 Power Cleans--30lbs
20 Bench Press--35lbs
20 Overhead Squats--30lbs
I think we're going skiing if the sun peaks out, otherwise it'll be pretty icy.
45 lbs. set of three push presses and then.....the seemingly impossible amount of wall balls!
150 Wall Balls
135 Singles
30 Burpees
I got through the wall balls and singles, but only 9 burpees, total score 0 rounds 294 reps.
This was a pure crazy AMRAP, but if you're going to eat pie.....
400 M Run
200 Walking Lunges
150 Singles
90 Air Squats
80 Push ups
70 Ab mat sit ups
60 Empty Barbell Push Press
50 Russian KB Swing
40 Pull ups
30 Burpees
20 Box Jumps
10 Hand Stand Push Ups
I scaled it, partnered with Craig, we got 1 round + 984, tbh I'm not sure we scored that right but it sounds impressive. Now to the kitchen-
10-9-8-7-6-5-4-3-2-1
Deadlifts
Handstand Push-ups, I tried these but couldn't catch my breath upside down so scaled to dumbbell push press
30' Handstand walk, I did overhead dumbbell carry@10lbs.
So the WOD weight was 105lbs I did 85 for all the sets, after I was done I tried just to see if I could do 105, I think I probably could have, I'll go heavier with my deadlifts next time. I also lifted 135lbs for a heavy set of one so I'm happy with that.
50 Lbs on a heavy set of 5 front squats, I seemed to have hit a plateau on my weights, but I will say my form is probably better. Gotta celebrate the positive! The WOD was "Seventh Wonder", a whole lotta 7's--they're lucky right!
21 cal row, 21 power cleans and 15 burpee box jumps. 3 four minute rounds. I didn't get to the burpee box jumps in any of the rounds. Not sure if I'm disappointed about that or not.
45lbs on heavy set of three, 2K row was 11:28. Skied after, it was way more fun than Monday!
Here! I went, 40lbs on a set of 8 heavy front squats, not so heavy---hard 12 minute WOD of a lot of front squats and 5 lateral barbell burpees every 1 minute. Part two: I skied! One run and it was glorious, but two runs would not have been, my legs were fried, I was hoping this year I would be stronger, maybe I am. Maybe it was all the squats I did this morning, next time two runs!
I came up Hwy 38 last night, the traffic was bumper to bumper all the way because----Summit and Bear open today, that's an early open and great news. This morning 38 is closed because there's a marathon on it. The drive to Crossfit this morning was nice because no traffic coming in from that direction.
So.....Crossfit this morning "Jolly Roger", 10 rounds for time: 3 power snatches, 150M row, 1 rope climb, my time 18:16.
Next thing I need to navigate today is picking up my parking pass at Summit--(it's a guilty pleasure in life). I think if I go in the late afternoon I'll actually be able to drive up.
Nope, I think I'll curl up on the couch and watch a couple cooking shows. Cooking is not my thing, but now that I have a lot more time I actually enjoy it. I just saw the plow out, they usually don't get to us this early. I may try to get to the 12:00pm class if the roads are looking ok. Oh yeah and I looked at yesterday's post I'm pretty sure I did 50 not 45! Every little 5 lbs...
Heavy set of five strict press, I did 45, I didn't think that was a PR, but I checked some really old notes and it was 39 and Sugarwod threw me a bunch of confetti, so I guess it was! What I like about strict presses----drumroll, I can put my own carry on in the overhead bin! Small successes in life!
The rest of the workout was ok 14:14 for 5 rounds of 9 clean and jerks, 45 singles, 9 ring rows, 45 singles.
This workout was SOS, I call it "when you can't squat, squat". My legs were still sore from last week, but what do you do....
Went to 4:15 today, I miss my 9:00am peeps when I do this. 55lbs on a heavy set of 10 backsquats and then "Negative Nancy" it was just a whole lotta running, throwing in a whole lotta of overhead squats. I was really struggling in the warm ups with these, I decided just to use the pvc pipe for the WOD, but Ker was coaching tonight and convinced me to go with the training bar, and then switch out if I had too. Amazingly it just clicked, whatever wasn't clicking earlier just decided to work. Good workout.
Yeah it was a devilish workout, they all are, 4 rounds + 58 of increasing dumbbell box step ups followed by single arm Devil's Press.
We got snow last night, it's beautiful today.
