CrossFit - 11Jun (am)

Warm-up:
- Row - 3:00
3 x 6
- Push-ups
- Pull-ups
- Dips
- Sit-ups

WOD:
Deadlift
3-3-3-3-3

315
315 (x1 - aborted)
275
275
295

Rest Day - 10Jun

I was pretty sore this week from the Cleans/HSPU workout. I kinda tweaked my right hip flexor during the squats yesterday due to an very insufficient workout, so we'll see how that feels tomorrow. Overall, loving my new job; just haven't fully adjusted to the time zone, so I'm not getting a full 8-hours of sleep every night.

CrossFit - 9Jun (pm)

Back Squat 3 x 5

245
255
255

Deadlift 1 x 5

275

3 Rounds:
- 5 Push-ups
- 5 Deadhang Chin-ups
- 5 Dips
- 5 Sit-ups

CrossFit - 8Jun (pm)

Warmed up with
3 Rounds:
- 5 Push-ups
- 5 Deadhang Chin-ups
- 5 Dips
- 5 Sit-ups

WOD:
10 Rounds for time:

- 12 Burpees
- 12 Pull-ups

Tried to do this in the hotel gym an had to stop after 4 rounds because the pull-up station was going to fall over. This was definitely a rough one though.

Time: 8:39

CrossFit - 7Jun (pm)

Warmed up with
3 Rounds:
- 5 Push-ups
- 5 Deadhang Chin-ups
- 5 Dips
- 5 Sit-ups

WOD:
5 Rounds for time:

- 7 Squat Cleans, 135-lbs
- 15 Handstand Push-ups

Wow, my two worst exercises in one WOD, righteous. I really really suck at high-rep cleans. I think some of it has to do with the weights that we have at the gym. They aren't round they're like 10-sided, therefore when I set them down after each rep, I have to reset the weights before I go again, otherwise one side will be 4-5 inches farther forward than the other. None the less, I still really suck at doing high-rep cleans...definitely need lots of improvement there. As for the HSPUs, the ROM was really good, forehead/nose to deck on every rep, but muscular fatigue became a major issue during the 2nd round and each round afterwards. I was forced to doing 3s, 2s, and 1s to complete each set. Maybe one day my pressing strength will improve and I won't suck as badly.

Time: 27:35

CrossFit - 4Jun (pm)

Max rounds in 20 minutes:

- 15 Pull-ups
- 30 Push-ups
- 45 Squats

This one was tough. Push-ups were definitely the limiting factor. The pull-ups were all done straight through, and felt very manageable. The squats were broken, typically 25/20.

Total: 6 Rounds + 15 Pull-ups

CrossFit - 3Jun (pm)

Hang Power Snatch
1-1-1-1-1-1-1-1-1-1

75
85
95
105
115
120
125
125
130

The last 3 singles I had to finish the lift by pressing the barbell a few inches to lockout. Other than that, felt pretty good. Warmed up with 5-minutes of jump rope and then did Overhead Squats working up to 1 x 155-lbs.

Rowing - 2Jun (pm)

Rest day today, but in order to get back into the swing of things, I decided to do some very light rowing since there is a Concept 2 rower here. Average pace was 2:06/500-m

Time: 10:00

CrossFit - 1Jun (pm)

- 10 Thrusters, 135-lbs
- 50 Double Unders
- 8 Thrusters, 135-lbs
- 40 Double Unders
- 6 Thrusters, 135-lbs
- 30 Double Unders
- 4 Thrusters, 135-lbs
- 20 Double Unders
- 2 Thrusters, 135-lbs
- 10 Double Unders

I really didn't like this workout. The amount of time required to complete the DUs was so unbalanced in relation to the Thrusters. In total, I maybe spent 5-minutes completing all of the Thrusters, the rest of the time was all DUs.

Total Time: 21:30

CrossFit - 26May (pm)

Great workout to commemorate Memorial Day!

"Jason"

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Time: 19:58

Running - 25May (pm)

Ran on a trail on Leonard Wood. I intended for it to be an easy jog, but the trail turned out to be very hilly and hot. It ended up taking alot out of me.

3.5 miles

Time: 30:20

CrossFit - 12May (pm)

30 Muscle-ups for time

I did this after a tough day at the pistol range, qualifying and doing various stress courses which involved alot of running and carrying dummies.

Time: 8:25

CrossFit - 11May (pm)

"Fran"

21-15-9
- Thrusters, 95-lbs
- Pull-ups

Time: 4:20

Running - 9May (am)

With work again. Ran about 2.5 miles on and off. Again, nothing too difficult.

CrossFit - 8May (pm)

"Diane"

21 - 15 - 9
- Deadlift, 225-lbs
- Handstand Push-up

Good day today! Didn't feel too bad cardiovascularly, strength on the HSPUs was the limiting factor. And I got to do it without shoes!

Time: 11:43

Running - 8May (am)

Went running for work/training this morning. Wasn't strenuous at all: jogging, walking, and a little faster paced stuff thrown in.

About 30 minutes total.

CrossFit - 7May (pm)

Again, didn't do the prescribed workout because I'll be running at work over the next 2 days.

Chose "Josh"

- 21 Overhead Squats, 95-lbs
- 42 Pull-ups
- 15 Overhead Squats, 95-lbs
- 30 Pull-ups
- 9 Overhead Squats, 95-lbs
- 18 Pull-ups

Felt pretty solid today. All OHS were unbroken. Broke the pull-ups into 12 and 10s and 8, which worked out very well.

Time: 8:50

CrossFit - 6May (pm)

Couldn't do "Elizabeth" due to a lack of equipment. Did the 50 Burpees for time that I missed a few days ago. Made sure that each rep was chest-to-deck and 12" jumps.

Time: 3:51

CrossFit - 2May (pm)

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Had a heck of a time today. Started out with a 7:00 mile on the treadmill. Tried to go with "Cindy" partitions, and couldn't even maintain 1 round per minute towards the end. Closed with a 7:45-ish mile. Every pull-up, push-up, and squat was full ROM.

Total Time: 38:20

Rest Day - 1Apr

Resting, got it....