Run 5k

Run 5k: 23:38

Last March 22: 50

Ugh.

Older and slower . . .

In my defense, it was uphill both ways . . .

Actually the issue is that I haven't been working out consistently. I have been gravitating to, if I have time for only one wod, to do a lift, rather than a fry up. I think that's showing up in a couple funny ways. I'm stronger, for sure, and I can lift heavy for longer, but I got no spring in the quicker body weight type of wods. Consistency beats almost everything.

Heavy and overhead

Setting some benchmarks since my performance has been so crap lately. Mostly having fun and playing around:

shoulder press

I did 3x until I failed starting at around 75.

so 3x110. 2x112.5

Then 20x65lbs

Full clean: 1x

135-145-155(pr)

Push Press:

1x

135-145-155(pr)

Will try and get something fast and painful in later.

Fun stuff, need to get that clean worked on. I think I have 165 easy, even 175 but I really need some work on my clean. I've got parts of it but I know know know it's u-g-l-y. I don't think I'm shrugging enough, probably early arm bend and not bringing my elbows around fast enough.

CFSB R4-deadlifts

Deadlifts

3x3

205-225-245 (pr?)

I don't recall if 3x245 is a pr. I seem to think it is, but need to check.

20 @175. This was hard . . .

CFSB Reset week 2

Squats

I actually do work out on occasion, just not enough:

3x5 Squats

155/175/195(pr)

Realized I had taken the 5x3 pretty far and was stalling out. Should be able to lever up from here.
Signature

CFSB r3

It's Wednesday, so it must be Deadlift Day . . .

3x5

200-220-240 (pr)

I think the 240's were a bit skanky, so I'll switch to 3x3 next week at a slightly lower weight and see if I can't ratchet up. Of course, it was a pr set, so that explains a bit of skank . . .

175lbs @ 12-9-6

Resetting at week 2-3, so this was nice to get an accidental PR.

CFSB resets

Running a theme of "gee this all sucks . . ."

Squats

5x3

135/150/170/190/210(f)

Got the first one at 210 and it was soo goofy that I couldn't seem to keep my back set backed off, tried again, but too sore to go on, so I let it ride.

Then about 10 minutes later

400 meter run
30 ring pushups
800 meter run
20 ring pushups
1600 meter run
10 ring pushups

19:51 (added 1:30 because I forgot to time my first 400 run . . . )

So, JDG style:

1:30(est)/2:55/3:58/2:15/8:33/38

That was the longest 1600 meters I hope I have in a great while . . . note to self, don't run after squats . .

GRACE!!!! WOOOT!!!

Grace as Rx'd.

135lbs overhead power clean then push jerks and split jerks.

10:43

12/16/08 Grace, @105, power cleans, anyway overhead 4:54
11/6/08, power cleans, 95lbs 3:12
2/3/2008, power cleans, 75lbs, 3:59
11/17/2007, 60lbs @ 5:28
9/23/07, 65lbs, 11:09
6/27/07 at 67lbs 9:33

Chipper

Did a demo wod for Crossfit strong out front of a tanning salon and supplement store . . .

One round chipper

30 25lb smash ball
20 75lb push press
30 box jumps 24”
15 ring dips
15 deadlifts 135lb
12 pullups

7:03?

OVERHEAD!! . . . with a girl's bar!! Wooot!!

Like my snazzy workout clothes?

I opened them . . .

Round pain in square boxes . . .

They arrived . . .

Presses/weighted runs/Deads

3 rft

21 shoulder press 75lb
400 meter run with a 45lb plate
8 185lb deadlifts

18:40

The shoulder press degenerated into push press to keep the intensity.

Went a broken 21 the first round. Went 7 the next round then push press for the rest.

400 meters with 45lb plate is stupid and slow.

Deads were funny. Broke the first round 4+4, but then realized I could do more than that so knocked out the last two rounds straight.

I got a little ahead of everyone else (but one) because of the push press. Will need to work on that.

CFSB R4 Week 1 reset.

5x3 squats

135/155/175/195/205

Was going to do 4x800 but to mix it up decided to row 3x1000, since that would keep it under or at 10 minutes since it was squat day. 4x800 would be under 15 for sure, but 4x1000 rows wouldn't.

So 3:47/3:49/3:59 rested roughly the amount of time it took to complete the row.

That was unpleasant.