CrossFit

Friday Check In I

February 2, 2024 0 CrossFit Training

Work

“Asiago Bagel” (Scaled)

6-5-4-3-2-1-2-3-4-5-6

  • Thrusters (95#)

12-10-8-6-4-2-4-6-8-10-12

  • Pull Ups

So Rx for 40+ was 115#. I thought a lot about attempting that, but decided to just go with 95#.  This was the right decision. 🙂 I finished in 13:55. Considering how taxing this can be for the shoulders I held it together pretty well.

I weighed in this morning at 212#. A little disappointing, but I know there are still a lot of changes that I need to make. Nutrition being the biggest hurdle. A big WIN this week though is that for the 2nd week in a row I was up every day at 5AM and at the gym for the 6AM class. This is something I have struggled with in a BIG way for the last couple of years. It’s been too easy for me to make an excuse to just stay in bed. I feel like I have finally broken through that wall, and am really focused on training. Starting this blog was probably the best motivation for me.

I’m looking forward to the next couple of weeks, and seeing what progress I can make in the first real month of getting back in the groove.

 

Training: 02.01.2024

February 1, 2024 0 CrossFit Training

Strength

10 x 5 Power Snatch

Stayed with 65# throughout. I really want to start working on getting better overhead and fixing my shoulder issues. Just focused on technique today with lighter weight.

Work

8 Sets

  • 30 seconds max dumbbell bench press (25#)
  • 30 seconds max situps
  • 30 seconds rest

Stayed around 12 reps on each set. The bench felt great.

Training: 01.31.2024

January 31, 2024 0 CrossFit Training WoDs I can't do!

Strength

  • 5 x 5 Bench Press @ 75% of 1RM

145 lbs. today which is fantastic for me. Big progress and feeling very good about it. 1RM right now is an ugly 195 lbs.

Work

15 Minute AMRAP (Independence)

  • 10 x 50′ Shuttle Run
  • 5 Wall Walks
  • 10 x 50′ Shuttle Run
  • 15 x Deadlifts @ 155 lbs.

It’s safe to say that I haven’t done wall walks ever really since they first started showing up in CrossFit workouts. I still struggle a good bit with shoulder strength, and it is very frustrating to face a movement like this. But, I signed up for the Open this year so I have to face this demon head on. 🙂

I got in 2 rounds and about halfway through the next set of shuttle runs. The wall walks were very scaled. I’m going to have to focus on nailing just the scaled standards in this upcoming Open. It will be a task, and we know they will be prescribed.

 

 

 

Training: 01.30.2024

January 30, 2024 0 CrossFit Training

Strength

5 x 5 Squat @ 75% of 1RM from January 1.

165 lbs. today. I’m feeling pretty good, and could probably go a little heavier but I’m not trying to overdo it. 🙂

Work

“Everything Bagel”

5 Rounds

  • 10 Lateral Burpees Over Dumbell
  • 50 ft. Single Dumbbell Walking Lunges (35 lbs)
  • 20 Calorie Assault Bike

Finished in 23:57. That was a tough one.

 

Training: 01.29.2024

January 29, 2024 0 CrossFit Training WoDs I can't do!

Strength

5 x 5 Deadlift (75% – based on single from week 1 – 335lbs in my case)

Load: 255 lbs.

Work

Mayhem – Plain Bagel – Independence 

2 Rounds

At 0:00

  • 45 Double Unders
  • 15/12 Calorie Row

At 2:00

  • 15/12 Calorie Row
  • 45 Double Unders

At 4:00

  • 15/12 Calorie Row
  • 15 Box Jump Overs (24/20)

At 6:00

  • 15 Box Jump Overs (24/20)
  • 15/12 Calorie Row

Repeat once @ 8:00, 10:00, 12:00 and 14:00

Adding this one to the “WoDs I can’t do” category. 🙂 I had to scale to 10 reps vs. 15. Box jumps take forever and rowing 15 calories in a minute is tough for me right  now.