Sconzo.com

Crossfit

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

Crossfit: 

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!

Crossfit:

Warmup
Coach led

Strength
Power Clean 7×3 (45, 75, 105, 115, 125, 135, 145)

MetCon

21/15/9
Ring Dips
Thrusters 95#
Handstand Pushups

I RXd this workout. No scaling on the ring dips, completed all thrusters, and did all the handstand push-ups. Though, I guess I scaled it a bit because I touched the rolled-up yoga mat with my head instead of the floor.

Lunch:

6 mile run

Crossfit

Warmup

Strength

Work on snatch balance

WOD

10 minute AMRAP:
3 suitcase deadlifts (95#)
3 lateral burpees over the bar and then repeat deadlifts on other side

Evening:

Olympic Lifting class

Crossfit:

Warmup
3 min squat therapy
ankle mobility
shoulder mobility

Strength
Press 5×5 (45, 65, 85, 95, 105)
Push Jerk 5×3 (105, 115, 125)

MetCon

15 minute EMOM
3 Stone to shoulder, keep stone on shoulder and
3 Stone squats

Done, with 115# stone.

Crossfit:

Warmup

1 mile run.

then no partitioning

For time:
100 ft Walking lunges
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft (I did 3 rope climbs, then 15 floor to standing)
50 Box jump, 24 inch box (I did step-ups with 12kg KB, having just smashed my shin on Sat again)
25 Overhead squats, 65 pounds
25 L-pull-ups (These were incredibly hard. I did about 10, then finished with kipping)
50 Sit-ups

Crossfit:

Warm up:
Couch Stretch, samson stretch, yoga poses, hip mobility 

Mini MURPH
800 meter run
50 pullups
100 pushups
150 air squats
800 meter run

Total time: 18:41
I broke this up as follows: 10 rounds of: 5 pullups, 10 push-ups, 15 air squats
After the first two rounds of strict dead-hang pull-ups, I had to start use kipping to complete the sets of pull-ups.

Once done with the mini-murph, Alex invited me to join him and several others for another workout:

Every Two Minutes, for 30 minutes (is this an altered “Chelsea”?):

5 squat cleans (115#) – I’m finally learning to get under the bar a bit here, but catching the clean while squatting
10 over-the-box jumps, (but I just did box jumps)
15 double-unders

Sadly, after the 7th or 8th set I slammed my shin into the box again. Took a short break to clean up, massage out the bubble of fluid that collected, and try to get ice on it. Then I returned.

For the remainder of the workout, I substituted the box jumps for 5 additional squat cleans.

I believe I keep hitting my left shin on the box because my left knee is so much tighter than my right knee.

Crossfit:

Warmup
1 round of FGB, roughly one minute of max reps of each, empty Bars
Push Press
Box Jump
Row
SDHP
Wall Ball

Strength
Deck Press
5×5 (95#, 95#, 115#, 115#, 125#), 5×3 (125#, 125#, 125#)

MetCon
15 min EMOM
3 Stone to Shoulder (115lb stone)
6 Box Vaults (24″ box)

Lunch:
easy 3 mile run on treadmill (testing shin splints, yep still there), 8 min miles.
Stretching

Karate:
Lots of stretching
Semi-free sparring
Enpi, Jion (worked on the steps after the Migi Jodan Morote Uke). When moving into Gedan Juji Uke, my left heel was turning ever so slightly out of place. Then when landing in Gedan Juji Uke, my right foot was turned slightly to the right. Need to land with the toes pointed left. My Jodan Juji Uke, Migi Ura Zuki Hidari Age Uke, Migi Jodan Nagashi Uke, and Migi Jodan Ura Zuki were all too high, per Sensei’s instruction. I always thought these were blocks (or attacks) to the opponents face. Apparently not.

Crossfit:

Warmup
800 meter run
length of floor and back
Broad Jumps
Bear Crawl
Lunges

Strength
Snatch Grip Deadlift
5×5 (135#, 135#, 185#, 185#, 185#)

MetCon
‘Nasty Nancy’
4 Rounds (actually did 5 rounds)
15 Power Snatch, (95# for 1st 3 rounds, then dropped to 75#)
15 OHS, (95# for 1st 3 rounds, then dropped to 75#)
1 Sled drive, push or pull, from garage door to curb and back, 135 or 90#

Crossfit:

Warmup
jump rope
couch stretch
samson stretch
10 passes down dog to cobra

Strength
Good Mornings
7×5 (45, 65, 85, 95, 105, 115, 125#)

MetCon
5 Rounds (then did two extra rounds after a 2 minute rest)
20 steps OH Walking Lunges (with 45# plate)
5 Bent Over Rolls (95#)
5 Barbell roll outs

Lunchtime:

Kickboxing