romanian deadlift 6×5
superset with 5x push-up

maxed out at 145#

AMRAP 5 minutes:
8x box jump 24″/20″
8x ball slam 30#/20#

5+11

I was thinking about not coming into the gym this morning cause my body was tired, but whatever. I figured the deadlifts might be good for my kinda sore hamstrings. I don’t know if they were good for them, but they went well enough. Although romanian deadlifts are not typically done for heavy weight, I think the 145# was in the PR range.

The AMRAP went better than I thought. My right achilles still feels weird, so I was unsure how all that box jumping was going to go. Box jumps and ball slams are one of my favorite couplets, though.

The traditional crossfit memorial day workout:

“Murph”
1 mile run
100x pull-up
200x sit-up
300x squat
1 mile run

for time. partition pull-ups, sit-ups, and squats however one sees fit. wear a 20 pound vest if you want to.

57:22

I was pleasantly surprised with how “not bad” murph turned out. I am still unsure about my pull-up capacity as I usually do pull-ups in sets of two or three, but I wanted to see what my time would be if I did it Rx. And I thought I had a great chance to get on the leaderboard. My running still sucks; I thought I was going to run the first mile at a 10 minute pace, but I still managed to do it in nine. Regardless of my pull-up capacity, I knew that quantity of push-ups would be a problem, so I planned to partition the bodyweight exercises as:

20 rounds of:

• 5 pull-ups
• 5 squats
• 5 push-ups
• 10 squats
• 5 push-ups

That scheme went surprisingly well. I always could do the push-ups unbroken. I sometimes broke the 10 squats into two sets by pausing a few seconds after the first five, but I probably did not have to do that. I did the pull-ups two at a time, three at a time, or even five at a time. I did have some enforced breaks as two other people were near me and all three of us couldn’t do the pull-ups with hitting each other, but enforced rest was welcomed. It is good to know that I can repeated chain together five kipping pull-ups in a row even when tired. I actually usually dropped because I felt my grip change and I did not want to risk ripping my palms. I had preemptively taped my hands, but my tape job got messed up in the middle.

The second run sucked. I ended up walking the during the uphill part because I could walk faster than I was running it. I think I did the last mile in eleven minutes.

I did made the leaderboard! Woo!

2014 MAY 10 : SATURDAY

30 min to find 1RM clean

3 rounds of 1 min each:
row (meters)
KB Swings 53#/35#
push-ups

Rest 2 minutes between rounds.

Max Clean 165 (whiteboard was inaccurate)

875/35/54

I almost got 185 a couple of times. My back felt a little funny and I am still cognizant that the one time I injured myself was attempting a clean. I was getting the bar high enough but wasn’t getting under quick enough. It is all psychological.

The METCON was fun. I enjoyed the 1 minute of rowing as it is not long enough for me to get all that tired. I probably should have worked even harder. The rowing definitely gassed me during the KB swings, though. They were the american version, too, which I am not all that fond of.

2014 MAY 13 : TUESDAY

max rep push-ups : 21
max rep strict pull-ups : 6
3 attempts each

5 Rounds of:
run 400m
10x box jump 24/20
10x KB snatch R 44/26 (35#)
10x KB snatch L 44/26 (35#)

23:32

I think I could have squeezed another pull-up out. I also probably could have done a few more push-ups. There were three attempts, but as expected the first one for both was the best. I only managed 1 pull-up and 5 push-ups on the second attempts. I did better on the third, but not all that close to the first.

I wasn’t feeling it on the KB snatches, so I dropped down to the 35# KB. I probably should have just kept using the 44# one; it probably would have added a few minutes to the time. As usual, I was very fast on the first tow rounds, but I slowed down considerably on the last three. Most of the slow down was during the running, though. I had thought I was getting stronger running, but perhaps I should have eaten more the night before as I was definitely not feeling energetic.

Here is a bonus action shot from the morning. Notice how everyone else is working hard while it looks like I am merely thinking about exercising.

“Fran”

21-15-9
thruster 95#/65#
pull-up

9:45

I was unsure what my time would be for Fran as I have only recently been concentrating on unassisted pull-ups and I still have bad memories of the thruster/burpee open workout. I did see that people can do this in a bit over two minutes, but I would have been happy with something under 10. I was able to do the first set of thrusters unbroken, though I did have to pause a couple of times. The later sets I did in set of 5 or 4 or 3 depending on what I felt like. I did kipping pull-ups in sets of three or two the for the entire time. I did make it in under ten minutes, although I may have been off during the 15 rep set during both the thrusters and pull-ups. My mind just tends to wander sometimes.

As of this morning, that time would be good enough to get on the leaderboard at the gym!

I was smart and taped my hands before the workout. No ripped palms this time.

edit: don’t think I made the leaderboard judging from the whiteboard at the end of the day.

30 minutes to find your 1 Rep Max Back Squat.

8 min AMRAP
2-4-6-8-10-etc (ascending reps per round)
Ball Slam 30#/20#
Wall Ball Shot 20#/14#

245# back squat
12+10 AMRAP

I was disappointed in my back squat. I hit 245# easily, but then bailed on 265#. I should have stayed with the lift, but I guess I am getting conservative in my old age (as CS said “It isn’t worth it”). So no Rocket PR for me today, and I find it unlikely anyways I would get close to my lifetime PR any time soon.

The AMRAP was suitably tiring. Most people today got into round 14, but I don’t think I was going that slow. I still break up wall balls in sets of 5, though, maybe I should just start powering through them in AMRAPs.

I went back to open gym hours and did a lot more back squats, since in trying to get a 1RM I didn’t really get that much squat work in (in spite of the AMRAP)