Tuesday September 30th, 2014

Tuesday 
2 rounds 
Not For Time: 
8 strict Toes To Bar
12 alt pistols
30 UB DU

A. 1 squat clean, 2 hang squat clean, 5 front squats: 

4 sets, rest 2:00 
#185-#185-#195-#195 - the front squats got to me! 

B. 1 arm DB row, 3 x 10 reps, rest :60 between each arm - #75 

then for time: 

"Lil Liz"
15-10-5
Squat cleans, #135
ring dips

3:21 - this was tough! hit the first 6 unbroken and  then hits singles and 2s. Mostly sets of 5s on the ring dips. 


#crossfit

How you make it through a Monday! #crossfit #coffee #killcliff

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MONDAY
A. HBBS 8-6-4-2-1
#205-#245-#275-#310-#345 (tied my PR)

These felt pretty solid, I may have been able to hit above $345, but it felt solid, I didn't feel stuck at all.

Rest as needed then:

B. 2 sets: 10 HBBS @60% of max from A - #205), rest 2:00

First set felt harder than the second, I paused a bit during the first. During the second, i tried to keep a good rhythm.



Then: on a 30 minute clock:

0-10:00 Run 1 mile. 25 KBS, #70
(7:12-8:20)

The run started to jump on me a bit around the 1000 meter mark


10:00-20:00 Run 800m, 8 rope climbs
(3:23-5:40)

Run felt ok, and the rope climbs were good til 6, 7, and 8.

20:00-30:00

Row 1000m, 40 pullups. (3:30.- 7:00)

Flet bad on the row after 600 meters and the pull-ups were a mess! Mostly 5s or less.

@roguefitness Success at The Garage Sale! #rig #coolstuff #crossfit

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At the @roguefitness Garage Sale!

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Leveled up the last of my @caffeineandkilos PR blend with some butter and cream to start the day! #fatisfuel #crossfit #butteritup

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Thursday September 25th, 2014

EMOM 1 - 12:00
odd – 5 Power clean, Touch and Go #175
even – Close grip bench press x 3 reps #185

EMOM 2 – 12:00
odd – 4 power snatch touch n go #115 usually 10s of work
even – 45 DU - all but 1 unbroken, @21s work

EMOM 3 – 12:00
odd – KBS 2 Pood x 10
even – Push press #115 x 8

+ 5mins amrap Curtis Ps at #135

Finished 19 reps - this was tough! bad front rack = no pop back to the overhead after the final lunge

Topped my evening off by investing some time working my handstand positioning and standing back tuck with the JHS Cheerleaders gymnastics coach! Very much a work in progress, but it's better than it was!

#crossfit #turnoutthights #we'llbeback

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