Memorial workouts

Friday: Lumberjack 20
20 dl at 275
400m run
20 ohs at 115
400m run
20 c2b pullups
400m run
20 burpees
400m run
20 kb swings at 53 lbs
400m run
20 box jumps at 24in
400m run

30:52 as RXed

Saturday: 'McFlurry'
400m run
21 cleans @155
21 pull ups
400m run
15 db thrusters @40
15 pull ups
400m run
9 cleans @155
9 pull ups
400m run

16:20, not RXed

Important, YES.

I've slacked in both working out regularly and in posting.

My level two CrossFit cert, and USMC training, has caused a lot of travel. My die and my training keep taking the hits. I should know better than this. Today I am watching Food Inc and I am REVOLTED.

This is important.

America needs to change. But I need to start with me. Back the the basics. Reversing my own irresponsibility first, in doing so I will try to make a personal dent in a bad industry.

We all need to make personal choices.
-to improve...
-to excel...
-to live.

November thus far, the week in review

After 2&1/2 weeks of CFSB, I wind down.
Took off a few extra days.

Tuesday: Three rounds for time of: Run 800 meters
50 Back Extensions
50 Sit-ups in 29:59

Thursday: MRAP in 20 minutes 10 thrusters@65lb 10 pull ups: 12 rounds +3 thrusters

Saturday the 31st

Halloween team WOD:
3 people, three stations, as many reps as possible in 13 minutes:
255lb deadlift
20lb wallball 12 ft target
400m run
we managed to place 2nd, as Rxed, I only hit 53 reps.

Deadlift #3

Week three, day two. Back at CF 949.
Ran about 1k for warm up with some dynamic stretching before/after.
Deadlift 3x5, 240,275,310
I loaded up strategically and hit 310, which unbeknownst to me was NOT a PR. Turns out I looked back to far and thought I was trying to top 305 so I shot too low (315 is my PR.) It did feel easy, too easy.

Angie,
100 pull ups, push ups, sit ups and squats in 22:24 (I think) This felt like death after the deadlifting.

Came home and fed the pups. Who then passed the F*&K out and proceeded to fart loudly in their sleep. WOot, or pooooht rather...

Day 1 week three of strong medicine

Warm-up & dynamic stretching.
50 double unders

Back Squats, 5x185lbs, 5x225lbs, 5x245lbs (previous 3RM was 230) 5RM PR

3 rounds for time:
250m Row
25 reps 75lbs hang power snatch
25 30 inch box jumps
17:42

3x10 30 second handstand holds, GHD sit-ups
50 double unders

Natty Boh'Zo

Energy levels haven't really been up there since the beer on Saturday, but I can't piss and moan too hard because they were yummy. I didn't match my 3RM from last week, which I felt slightly shitty over, but I'm past it.

Dynamic warm-ups, 50 double unders.

Press, 10x45, 3x105,3x125,2 attempts for 3x135-1 rep, 2nd failed both times at eye level. I let the bar get too far out and couldn't get under it.

DEADLIFT PROTOCOL
10x165,7x225,4x275
15x225(15RM PR)

Handstands against the wall hold for awhile x5.

"Karen"
150x20lb wallballs for time: 10:58, lets be honest, lots of sitting on my ass. No PR by a long shot.

50 double unders
3x10 GHD sit-ups