Strength
10 Minute EMOM
- 5 Clean & Jerks 15#’s heavier than January
95# across all sets and felt good.
Work
5 Rounds
- 10 x 50′ shuttle run
- 15 Calorie Bike
- 2 Wall Walks
Time cap was 16 minutes. I did not finish 🙁 — I completed 4 rounds.
WoDs I can’t do!
Training 02.15.2024
Oh boy…So I got up at 4AM this morning to get myself to the 5AM class at the gym. If I could make this stick it as a routine it would be so helpful. It would give me so much more time in the morning so I’m not rushed to get kids to school and get ready for work. We’ll see. Kicking things off with a bench PR isn’t so bad.
Strength
5 x 2 Bench Press @ 85% of 1RM from January – All sets at 165#
Work
“Ferrero Rocher” (Independence)
For Time:
- 2000M Row
- Every 2:00 perform 10 Dumbbell Thrusters (35#)
I couldn’t make it the whole way. I had to drop down to just Goblet Squats with one dumbbell. My shoulders just didn’t want to let me continue.
Training 02.14.2024
Strength
5 x 2 Back Squat @ 85% of 1RM in January
- 205
- 215
- 215
- 215
- 220
I normally stick to the Rx and do the same weight across all sets. However, I’m starting to think I should have hit more than 225# back in January. I am currently forcing myself to push myself a little harder than I think I should.
Work
“Lindt” (Independence Version)
24-21-18-15-12
- Kettlebell Swings (35#)
- GHD Situps
- Kettlebell Box Step Ups
20 Minute Cutoff
Add this one to my #WoDsICantDo category…I made it through 10 reps of the GHD sit ups on the round of 15 reps. I am really trying hard to hit these “Independence” versions as Rx’d. Even if I don’t finish because ultimately I’d love to be able to step it up to the main wod, but at the very least would like to consistently be able to handle these workouts as they are written for the old folks. 🙂
Training: 01.31.2024
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: 01.29.2024
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.