Catalyst Athletics - 13Aug (pm)

Warm-up:

- Rowing 3:00

- Dynamic ROM Drills

WOD:

Front Squat: 190x3x4

Snatch Pull: 115x4, 125x3, 130x2

Push Press: 140x5x5

Skipped the extra core work today due to excessive soreness - this is a stepback week after all. :-)

Catalyst Athletics - 12Aug (pm)

Warm-up:

- Rowing 3:00

- Dynamic ROM Drills

WOD:

- Power Clean + Push Jerk - 2 + 2 x 5 Sets (medium weight) 155-lbs

- KB Swing Heavy x 15 x 3  75-lbs

- Box Jumps - 30 Total  30"

- Ab work of choice GHD x 15 x 3

Used 155-lbs for the PC/PJ. My stuff still hasn't made it here so I had to use my Vibram Five Finger shoes. They worked alright, but I really want my lifting shoes.

The 30" box was the biggest they had, I need to get my hands on a 36" box.

Catalyst Athletics - 11Aug (pm)

Warm-up:
- Jogging 4:00
- Dynamic ROM Drills

WOD:
Slow circuit - 3 rounds:
10 sandbag cleans to shoulder
10 kipping pull-ups
10 weighted sit-ups

Used a 35-lbs sandbag and held a 45-lbs plate on my head for weighted incline situps. Kept a moderate pace throughout and walked between stations (about 10/15-seconds).

Time: 8:52

Catalyst Athletics - 11Aug (am)

Warm-up:
- Dynamic ROM Drills
- Rowing 3:00

WOD:
Back Squat: 70% x 5 x 5
Shoulder Press: 75% x 5 x 5

BS was 245-lbs (70% of 345-lbs) for 5 reps for 5 sets. Made sure to go even deeper than usual to really emphasize the drive out of the hole. Felt pretty good, lower back is still a little fatigued, but energy levels are coming back up and soreness is finally dropping down.

Press was 110-lbs (75% of 150-lbs) for 5 rep for 5 sets. Elbow still felt a little tweaked but nothing that hampered the lifts. I really focused on active shoulders at the top of every rep.

CrossFit - 9Aug (am)

Warm-up:
- Rowing 3:00
- Dynamic ROM Drills

WOD:
"Karen"

For time:
150 Wallball shots, 20 pound ball

Had to sub with an 18-lbs ball since that's the biggest one the gym has.

Time: 6:27

Soccer - 8Aug (pm)

Had soccer practice with the base team today. We played indoors, about 1-hour working on pass and move drills followed by about an hour of scrimmaging.

CrossFit - 8Aug (am)

Warm-Up:
- Rowing 3:00
- Dynamic ROM Drills
- 10 Burpees

WOD:
- 21 Dumbbell squat snatch, left arm, 45-lbs
- 21 Dumbbell squat snatch, right arm, 45-lbs
- 42 Pull-ups
- 15 Dumbbell squat snatch, left arm, 45-lbs
- 15 Dumbbell squat snatch, right arm, 45-lbs
- 30 Pull-ups
- 9 Dumbbell squat snatch, left arm, 45-lbs
- 9 pound Dumbbell squat snatch, right arm, 45-lbs
- 18 Pull-ups

Did the Power version of the snatches instead of the Full Squat version. I broke up each exercise in the first 2 rounds into 2 sub-sets (i.e. 11/10 and 22/20), the last round was done straight through. Legs are still really sore.

Time: 16:25

CrossFit - 7Aug (pm)

WOD:

Back Squat
5-5-5-5-5

Legs are extremely sore and fatigue from last week's workouts. Felt good on the first 2 sets, but after that my legs just didn't have any drive regardless of how much rest I took between sets.

275
285
295
305 x 4 (Fx1)
300 x 3 (Fx1)

CrossFit - 5Aug (pm)

"Griff"

For time:
- Run 800 meters
- Run 400 meters backwards
- Run 800 meters
- Run 400 meters backwards

Around 108*, 100% humidity, and post-sandstorm-ish dust in the air. Gross conditions!

3:26
3:08
3:36
2:58

Total Time: 13:02

CrossFit - 4Aug (pm)

Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups

Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.

I went too hard on the rowing, but it was on purpose to see where my rowing capacity is. Had I gone a bit slower on the rower, I think my overall time would've been significantly faster since I was forced to break up the Thrusters into 3 sub-sets. Very very hard workout, but very very fun!

Round 1
Row: 3:27
Total: 7:24

Round 2
Row: 2:44
Total: 6:12

Round 3
Row: 1:42
Total: 4:50

Total Time: 22:30 - 4:00 (Rest) = 18:30

CrossFit - 1Aug (pm)

Warm-up:
- Rowing 3:00
- Dynamic ROM Drills

WOD:
Run 10K

More lovely treadmill running. I just couldn't get into a groove.

Time: 54:00

CrossFit - 31Jul (pm)

Warm-up:
- Rowing 3:00
- Dynamic ROM Drills
- 8 Burpees

WOD:
"Helen"
3 Rounds for time
- Run 400-meters
- 21 Kettlebell Swings, 55-lbs
- 12 Pull-ups

As always, on the dumb treadmill - I think it really impacts my overall time. I was doing the 400s at a 5:22 min/mile pace and still significantly slower than my best time - despite the fact that I did all the swings and pull-ups straight through.

Time: 9:57