Buncha front squats, then a buncha back squats.. then..

Descending Ladder (love these) 10-1
front squats 95/65
25 DUs after each set

I did 75 lbs cause Nate said so (45lb mens bar plus 2 15lb plates, so the 10s wouldn’t break. Totally legit reason)

and then I did a ski erg for 5 or 10 cals (I forget!) in place of DUs. AWESOME.

I finished in 9:13

YOU GUYS. I have done 500 Days of CrossFit! And it was on a Bring a Friend Day and I ended up doing it by myself. I knew it was special but I didn’t realize why! Now I know WHY!

Partner WOD Erik:

with TWO 55lb KBs
400m Farmer Carry (I did 200m)
50 KB Deadlift (I did 25)
25 synchronized KB squats (I did 25)
50 KB step ups (20″ box) I did 25, and with 1 KB)
25 synchronized KB swings (I did 25)
50 KB lunges (I did 25, and with one KB, like a goblet squat position)
400m Farmer Carry (again, 200m)

OMG.

then. 60 second wall sit. psh.

THEN 2 min max effort box jumps

I finished in 21:32 and did 24 box jumps in 2 min. Whew. THAT was rough.

I SWEAR I still have a blog, and I swear I’ve been working out.. Good god. I actually sort of forgot about updating this thing for a good 2 weeks. I’m sorry. At least I’m honest?

Bring a Friend Day. Wow. Well I somehow got 3 friends to show. One was an actual friend, and the other was his friend, and the 3rd was his friend’s wife. Perfect.

Friend 1 about died and couldn’t finish it out. Friend 2 and Friend 3 did awesome. But, they didn’t come back. Oh well.

First we did some Atlas Stones work YAY. I did 115 and was happy with that.

WOD:
15-12-9
Wall Balls
Ring Rows

Rest 4 min

15-12-9
Med Ball Cleans
HR Push Ups

Rest 4 min

15-12-9
Med Ball Sit Ups
Lunges

AWESOME. I won’t go into detail about my friends, but friends 2 and 3 killed it! I RXed and finished in 17:58. That was a badass workout.

Pause Squat work, deload week, so lighter weight, but that stuff still gets heavy after awhile, especially with the pausing action.

For the WOD, Death by WODs are fun, usually.

Today was death by Thrusters and pull ups. Both movements in the same minute!
I knew I couldn’t get more than a few thrusters and pull ups, so I modified and did ring rows. I ended up finishing at minute 10, and that was fine (so basically I did the following:

Minute 1 – 1 thruster and 1 ring row
Minute 2 – 2 thrusters and 2 ring rows
Minute 3 – 3 thrusters and 3 ring rows, etc

Pretty intense WOD regardless. I’m glad I got to 10!

Okay so I’ve never done VIPER before, but it was pretty amazing!!

CFJAX’s “VIPER”
3RFT
95#/65# hang power snatch x 5
overhead squat x 10
double unders x 25
1min rest

3RFT
115#/75# hang power clean x 5
push press x 10
double unders x 25
2min rest

3RFT
135#/95# hang squat clean x 5
push jerk x 10
double unders x 25
*score is total time*

I did double singles, but the rest was RX. What an awesome WOD. I finished in 17:23. I wish I could do DUs without wrecking my feet, because I would’ve crushed this one. Very few people finished under 20 min.

It’s like even when I’m strong, I suck. Frustrating, but not being able to walk without killer pain for a week, is it worth a few minutes of glory?

Wendler Deadlift cycle, blah blah blah. I always start these strength cycles with good intentions, but my maxes are so high, that the higher the numbers get, the harder it is, and I either hurt myself or give up and just lift lighter weight. Oh well.

This day was a deload week, so lower percentages, but that’s still pretty heavy for me! I did it anyway, knocked that out and got done with it.

Our WOD: for time:
3 rounds
400m run
12 deadlift (bodyweight)
21 box jump (24/20)

I did the ski erg instead, and THAT was awful. Talk about gasser! I did 300m instead of 400, and each time I was like, this is it, I’m going to die. Not really, but it was rough.

I didn’t do bodyweight deadlifts because 36 deadlifts at 210-215 isn’t what I wanted to do, so I scaled back to 155lbs, which, is more of like, super ideal body weight. 😀

21 box jumps NBD I love that stuff.

Finished in 12:04.

3 x 50ft front rack lunge for max weight
then
4 rounds for time:
*every minute perform 10 slam balls*
10 box jump over
10 push press (95/65)

I did 125lbs for my max 50ft weight. I thought it was 135, and had I known that it wasn’t, I probably would’ve done it over. Oh well. My ass hurt for days after that, it was just sheer stupidity. I couldn’t sit, stand, roll over, get dressed or undressed without great difficulty and pain. Why do we do this again?

The WOD was great. A total gasser, especially after recovering from a cold.

I finished my 4 rounds in 9:58, and I did RX+ weight at 75lbs instead of the RX 65lbs.. Thanks Nate.

Hey I have an idea! Let’s do heavy as fuck deadlifts!!! Sweet.

Wendler Deadlift
week 3/day 1

5 @75%
3 @ 85%
1+ 95%
then
10×3 banded deadlifts

This was all great and whatnot, except my 1+ rep at 95% was at 285lbs. I did 3 of them. That’s the most I’ve done in YEARS. Of course, on the last pull, I forced it a bit too much and ended up pulling my lower right back a bit. Thank god it’s better now. That lasted 2 days, and either I’m strong or lucky or both, and recovered quickly.

then
21-15-9
thrusters (75/65)
burpees
*3 wall walks after every round*

 I RXed that shit. Wall walks suck though. That’s for damn sure. I finished in 14:18. YAY.

pause front squats; pause back squats

week 2/day 1

1×3 @ 70%
1×3 @ 80%
1×3+ @ 90%
(heavy fucking shit. this one killed me.) I love pause squats, but at these percentages, it felt impossible to sit at the bottom of my squat at what.. 225lbs and do 3+ reps. Sigh.

then

10 min emom
3 thrusters (135/95)
ME pull-ups or muscle-ups

I did pull ups and got  10. Not amazing, but, at least I’m RXing the pull ups nowadays. 🙂

overhead complex
1 push press – 2 push jerk – 3 split jerk
record heaviest load

I got 155lbs for this

then

push jerk (135/95)

10-9-8-7-6-5-4-3-2-1

5 strict toes to bar and 25 double unders between each set

I did 25 singles and 5 amazing strict hanging leg lifts instead. Finished in 12:21.