9/12/16 6pm Crossfit WOD “Christine” 3 Rounds: 500m Row 12 Deadlifts (at body weight) 21 Box jumps Score: 15:38 RX (135lbs) Time for another benchmark at my box to work on, the coach chose Christine. I hate Christine. I wanted to quit after the first round. This one is not in my wheelhouse. I hate… Continue reading 9/12/16
9/9/16 6pm Crossfit WOD “Grace” Retest 30 clean-and-jerks 135/95 Score on 8/8/16: 5:57 RX Score this time: 4:36 RX Fridays are usually my rest day so I wasn’t initially planning on working out, but my gym decided to do the Grace retest on Friday, so I went. I wanted to stick with doing Wendler on… Continue reading 9/9-9/11
9/7/16 Morning walk, then rest. Was going to workout, but my head and neck were still hurting and I felt better resting it. Macro Day: Medium Weight: 135.5 Calories consumed: 2027 Calories Burned: 2057 (-30) Steps: 10490 9/8/16 5:30am Run 2 miles Time: 19:00 6pm – Wendler Back Squat: 5 @ 60# (warm-up set) 5… Continue reading 9/8/16
9/6/16 6pm Crossfit WOD Strength: 100m sled pushes WOD: 40-30-20 Wall balls 20/14 KBS 53/35 Score: 11:54 RX This was not fun. First of all, the sled pushes suck. We don’t do those often so I was dying after a couple pushes. The WOD was hell. It was really taxing on my cardio, I was… Continue reading 9/6/16
9/2/16 ~Rest~ 9/3/16 Wendler De-Load week Strict Press: 5 @ 35# (warm-up set) 5 @ 40# (warm-up set) 3 @ 45# (warm-up set) 5 @ 35# 5 @ 40# 5 @ 45# BBB sets: 3 x 10 @ 35# Deadlift: 5 @ 70# (warm-up set) 5 @ 90# (warm-up set) 3 @ 110# (warm-up set)… Continue reading 9/2 – 9/5/16
9/1/16 Wendler 531 De-load week Back Squat: 5 @ 55# (warm-up set) 5 @ 65# (warm-up set) 3 @ 80# (warm-up set) 5 @ 55# 5 @ 70# 5 @ 80# BBB sets: 3 x 10 @ 70# Bench Press 5 @ 35# (warm-up set) 5 @ 40# (warm-up set) 3 @ 50# (warm-up set)… Continue reading 9/1/16
8/31/16 6pm Crossfit WOD SWOD: 15 minutes to find 1RM Back Squat WOD: 400m run buyout, then 10! of Toes-to-bar KB one-arm Snatch (total) 400m run cashout Score: 15:32 w/25# KB I hate KB snatches, I always feel like I’m going to break my arm. And I don’t do them very often, so I… Continue reading 8/31/16
So I probably need to program a new max for deadlift in my Wendler app. 8/29/16 6pm Crossfit WOD Warm-up: 2 rounds: 200m row 15 ball over shoulder (20#) 15 KBS (25#) Strength: 15 minutes to find 1RM for Deadlift WOD: -Partner WOD- 8 rounds (4 each): 15 Hang Snatch 10 OH Squats 5 Push… Continue reading 8/29/16
8/26/16 ~Rest~ 8/27/16 Wendler 531 Warm-up: Row 1000m Strict Press: 5 @ 35# (warm-up set) 5 @ 35# (warm-up set) 3 @ 45# (warm-up set) 5 @ 55# 3 @ 60# 1+ @ 70# (I did 4) BBB sets: 5 x 10 @ 35# Deadlift: 5 @ 70# (warm-up set) 5 @ 90# (warm-up set)… Continue reading 8/27-8/28
8/25/16 Wendler 531 Warm-up Run 1/2 mile Bench Press: 5 @ 35# (warm-up set) 5 @ 40# (warm-up set) 3 @ 50# (warm-up set) 5 @ 60# 3 @ 75# 5 @ 75# Boring But Big Sets: 5 x 10 @ 40# Back Squat: 5 @ 55# (warm-up set) 5 @ 65# (warm-up set) 3… Continue reading 8/25/16
Daily Meals and Training Log 