cfsb R4, week 3, metconish thing

Fun day @ Crossfit Strong

More of a skill/test day

Slow death by pullup (dead hangs)

1 pullup, then next guy/gal goes, then 2 pullups. Finished 8 full rounds.

Then some fun heavy bag work 1 minute of combos (jab jab then hook)

3 minutes of that (one minute on, two off)

Slow death by pushup. 15 rounds. 16 just wasn't happening.

CFSB R4 Week 3

Deads and Lunges . .

3x3

205/225/245

12-9-6 @ 175

Then after a minute or two,

100 feet of lunges
18 pullups (unbroken)
18 situps
100 feet of lunges
15 pullups (11-4)
15 situps
100 feet of lunges
12 pull ups (8-4)
12 situps
100 feet of lunges
9 pullups (6-3)
9 situps
100 feet of lunges
6 pullups
6 sit ups

11:45

Squats cfsb r4 week 3

It's Monday. Must be Squat Day.

5x3

135/155/175/195/215(pr)

CFSB R4 W2

Shoulder Press. Not a bad day, not a great day.

3x5

85-95-105f (4)

85lb or 10-7(5)-4(2).

Those wouldn't go up. I may step back a bit but I know where I am.

Then subs out for

4 rounds

30 ghd
25 back xtn.

9:18

Some dood was all over the machine and never go off so went to the bench with barbells to hook my feet under, then rolled over and did back xtn off that. Smacked my nose against the floor once.

CFSB R4, W2

Front Squats

5x3

140
160
180f (4) but a pr . . .

20 x 155 (pr)

Crap Parenting: The girl, she plan ahead.

The Girl: "You can't eat soup with chopsticks. It would just drizzle out."