I'm interrupting this guest blogger program to update you on Me! Below are my last 10 workouts. I've been focusing on one of my weakest links...Running!
20 seconds rest
15 thrusters with 12k KB (Right arm only)
run 400 with my old slow dog
20 box jumps
1 min rest
10 high pull L/R with 12k KB
10 thrusters R
10 high pulls L/R
Rest 5 or 10 mins
4 TGU's each side with 12k KB
It was the first time I've done TGU with the 12k KB on the left side...really hard..really!
Ran 1 mile
5 front squats with 45# bar
5 front squats with 75#( These both hurt my shoulder a little.)
50 swings with 20k KB
15 High pulls each arm
15 Goblet squats
Run 1 mile
I just did not have it today. I had to push myself just to get up and do this little number.
It does feel good to hit the Met con again. I will do this for the next two days or so. Then go heavy at the gym on Sat
Row 400m (with care to the left shoulder)
Snatch work with 16k KB ( just for form)
Front Squat form work 45#x10
Worked on not collapsing on the bottom for the squat.
Row 400 Just slow and easy
Front squat with 65#x5
Row 400 Slow and easy
Front squats 35#x5
Rest 5 mins
My old PR was 240#
Would like to get 250# or so by end of June
Run perimeter of basketball court 4 times.
100 jump ropes
50# Sandbag carry perimeter of basketball court twice(walk one side lunge other side)
Sandbag pull full court 4 times unsure of weight of bag (I think it's at lest 85# or 90lbs)
50 air squats
Main workout for time:
50#Sandbag Carry and lunge perimeter of court
Sandbag pull up and back full court
40 air squats
6am at Crossfit Challenge
1000 meter Row
50 jumping slamballs.
It took about 8 mins or more. I cleared my watch and can't remember.
5 rounds for time
20 wallballs at 10 foot target
20 KB swings
9mins 20 seconds.
I'm in a piss poor mood. This week has been smashing. It was my first week back to work after more then two months. 12 hour shifts are hard, I seemed to have lost my legs as we say at work. My knees are sore. Not to mention that I got the shit shifts of 11am to 11p and I live an hour from work. So I crashed the first nigth at my friends house who is an 86 year old physics prof from Austria. He keeps his house so fucking hot...in the 80's. I was up most of the night.
Jerry of Crossfit Challenge is being kind enough to let me come to his 6am class for free. So I'm not going to miss it! Today I'm unsure what I want to do, that's another post.
Also, after two months off a few of my kind hearted co-workers felt the need to tell me I've gained weight....I fucking know.....Jesus Christ! You're killing me! Watch out world I feel the need to punch!
Felt shattered today. It took me all day to get my ass in gear and do a little something.
Sprint repeats(I say sprints...but to the rest of the world it may look as if I'm walking in slow motion!)
20 Seconds sprints with 10 seconds rests 10X
I did this on the end of a soccer field that has a hill. The hill kicked my ass! My lungs are burning!
I HATE TO RUN!
AM warm up workout:
KB body Halos, Just to get me moving and loose.
5 mins of swings with 12k :165
Put the KB down at 100 and twice more in the last two mins. My forearms locked up.
5 Renegade rows with two 20# DB's
5 KB highpulls each arm with 20k KB
5 figure 8's each direction
Finished in 10 Min's
No music, just the sound of myself suffering.
8am Balance gym DC
Warm up: Jump rope with weighted jump ropes. I don't know what the weights are but they're color coded. I stated with Yellow, Orange, blue and Red twenty turns each.
150 wall ball shoots for time with a 6# ball. 8:43
Rest 5 mins
power shrugs: 5x45#, 5x65#, 5x95#
OHS: 10X15# bar, 10x35#, 10X40#
5 Sots press with PVC
5x2 Sots press 8k KB left and Right
5 Side presses 8k KB
5 side presses with 16 right and 8k left
5 side presses 16k KB right and 8k left
Today at Crossfit Challenge:
20 mins how many rounds
5 TGU's each arm 16k KB right 8k KB left
15 jumping ball slams