Crossfit:

Warmup

Jump rope 5 minutes

Squat therapy 3 minutes

Strength

Back Squat

5×3   3×1: worked up to 225#

This is another PR for me

MetCon

6 rounds for total working time of:

20 KBS 24kg – last two rounds I mobed up to 28kg
15 Burpees – on knuckles

Rest 1:1 (took slightly shorter rests than prescribed)

Lunch:

Kickboxing

Evening:

Olympic lifting class. Worked on snatch form with 95# and refused to go up in weight so I could actually correct my form.

Warmup
1 mile run
Coach Led

Strength

Deadlifts
5×3 (worked up to 275)

Then I decided to PR, and did 295, then 300 x 2.

So, I set my two rep max for deadlift twice today. Hoorrray! Little by little. Never give up!

MetCon
7 minute AMRAP
7 Ring Dips
7 Pullups

then

3 Rounds for time
400 meter run
5 HSPU (since I can’t get my head back up from the floor each time, I focused on doing negatives)
5 ring rows

Lunch:

Vinyasa Yoga

Strength
5×5 press (up to 115)
5×3 push press (up to 135)
5×1 push jerk (up to 145)

MetCon
20 Minute AMRAP
Farmers Carry OH with a 45lb plate, around center stall of parking lot
10 Bar Facing Burpees
10 hang cleans (115#)

Karate

Crossfit:

Cindy WOD: 20 Minute AMRAP (as many rounds as possible):
5 pull-ups
10 push-ups
15 air squats

I completed 16 rounds in 20 minutes. I literally finished my last 15 air squats as the clock counted down to zero seconds. Very happy to have done this workout with Ed Wenzel, who posted on the Crossfit Mercer facebook page that he wanted to workout after his 1pm body fat test.

Crossfit:

Warmup:
20 each:
Push ups
Air squats
Sit-ups
Couch stretch
Squat therapy 3 mins

Strength:
Sumo deadlift: 7×3, worked up to 255#

Metcon:
10 rounds
12 sledge strikes
1 sled pull (90 first 6, 135 next 4, 180 last 2 extra)

Post-workout:
1 mile run
Couch stretch
PVC roller
More squat therapy

- Scheduled -

Lunch:

6 mile run, 2 miles of speed work

Tonight:
Karate

Pre-Crossfit:

1.6 mi run, stretching

Crossfit:

Warmup
tabata: 20 seconds of work, 10 seconds of rest, four rounds:
push ups
situps
air squats

Strength
Deck Press (great instructional tip here; instead of stacking weights to help get the bar up, slide under it, then use your hips to lift the bar and grab it with your arms. Make sure to keep the elbows at a 90 degree bend, otherwise your hands are too far out. Also, press immediately below the chest/nipple area and go straight up, not back and above your face.
7×3: 75#, 95#, 115#, 135#, 155#, 165#, 175#, 185#

MetCon

3 Rounds
12, 9, 6
- Power Snatch
- Overhead Squat (OHS)
- Over head step out lunges

So, this was 12 Power Snatches, 12 OHS, 12 OH lunges, then 9,9,9 then 6,6,6.
I’m proud of this workout today, because I started with 95# and kept that weight through all three rounds. It was a tough workout.

Warmup
400 meter run
20 walking lunges
20 KB swings
20 Ring Rows
400 meter run

Stations, 45 seconds of work followed by 15 second break, 3 rounds

Battling Ropes
Keg Cleans – used the 50# keg, lifted to shoulder, and a few overhead
Barbell Rows – 95# for first round; 95# for first 10 2nd and 3rd rounds, then dropped to 65# for last 10
Barbell roll outs
Slosh pipe static holds
L Sits – had to break this up into 15 second pieces
Jumping Lunges

Lunch:
Cardio Kickboxing

Evening:
3 mi run
“Jumping” – broad jump, rear kicks, high knees, grapevine, etc.
Olympic Lifting Class: burgener warmup, Eva T clean ladder progression. We covered these drills several times, and I did mine with 75#. We also did the Eva T progression with squats inbetween the first three steps.

Warmup
Coach Led (Justin)
Couch stretch, hold deep squat almost on toes so that letting go of pole rolls you back to your heels.

Strength
Front Squat
10×2 – worked with Ed to 165# (I believe this is a PR for me)

MetCon
‘DT’
5 rounds for time of:
12 deadlift
9 hang clean
6 push press

Please record your weight and time

I stuck with 115# for this workout, for all five rounds. It took me a little longer than the other 7am’ers, but it was worth doing the added weight. Feeling stronger. Time was 15:51.

Lunch:
Vinyasa Yoga

Afternoon:
6 mile run

Fight Gone Bad

I partnered up with Bryce for this workout at 6am. He went first and I counted his reps. Then I went. He was a great partner – very motivational during each round, and really helped me squeak out those last few reps before each minute expired. Great stuff!

After adding up all three rounds, my total score was 314. I tanked on the wall balls because my hands kept getting very sweaty and I slipped and dropped the ball a few times.

AWESOME workout!