"Grace"

30 x 135lb Clean and jerk for time.

4:36 as rx'd.

Plenty of room for improvement.

Burpee sprints

So "Karen" kinda fucked up my legs for the following three days.

I didn't do any burpees for the last three days. Including today, that's a total of 182.

I decided to do four timed sets of 46, resting in between sets for the amount of time the previous set took.

1. 3:04
2. 4:09 (kinda lollygagged on this one, BSing with some other CrossFitters.
3. Forgot to start the stopwatch.
4. 4:05. So glad to be done. Until tomorrow.

Burpee sprints

Burpee sprints

Bench Press / "Karen"

Part A: Bench press 3-3-3-1-1-1

The good thing about bench press is that it keeps my self-esteem from getting out of hand.

3's - 135-155-165(1)
1's - 175(f)-170-175(f)


Part B: "Karen"

150 wall balls for time.

Karen: 8:15 (PR)

That's actually a hell of an improvement since the last time I did Karen. Of course, before I start puffing my chest out too much, I should keep in mind that Nolan finished two minutes faster

DLs/T2B and Sled Drags

Part 1

For time, do 21-15-9 reps of:
225lb deadlifts
Toes to bar.

I hate my sissy hands. 11:36


Part 2

In ten minutes, accumulate as much distance as possible dragging a 185lb sled.

I hate sled drags. 380m.

Team WOD: Burpees, Bell Swings and Sled Drags

Given yesterday's DNF, I opted out of the Paintstorm today. The team workout wasn't really a walk in the park, though.

For time, teams of four do five rounds of;
30 bell swings
15 burpees
145-lb sled drag to the first power box
Rest.

Halfway through, two members of "Team Sweetass" (Giles and Derek) went down to injury, so Kim Fe and I had to soldier on, no more rest breaks.

29:29

Burpee catch-up and "Jackie" aborted

After a few days of illness-induced absence, I went back to CFR this morning.

First priority was catching up on three days worth of missed burpees. I figured I was about 105 behind, so I did 10:30 of 10 burpees per minute.

The two-part WOD was bench presses for 5's and 3's, then Jackie. I figured I'd join in the fun on Jackie, but halfway through the opening 1k row, my lungs told me I wasn't quite as recovered as I thought. I tapped out.

Hang power snatches (A fuckload of FAIL) / Squat cleans, PLUs, DUs

New format for workouts at CFR splits one hour into two 30-minute sessions, one is strength and the other is metcon.


Strength:

Hang power snatches: 3-3-3-1-1-1

115-135-140(2)-145(F)-145(F)-145(F)


Metcon:

AMRAP in 10 minutes:
6 121-lb squat cleans
12 pull-ups
24 double unders

I got 4 rounds plus 4 squat cleans.

Deadlifts and Toes-to-bar

I hardly ever go to CrossFit on Sundays and I am rarely sorry about that. The workouts always seem a little sadistic.

Today, I did go in, and the WOD was from CrossFit Football.

AMRAP in 15 minutes of:

7 deadlifts of 225 lbs
10 toes to bar.

The rx'd weight and rep scheme on the DLs was 315 and 5, but there was no way I was
gonna do that. 315 is still my official one-rep max.

Did I mention that I hate toes to bar? I do. They are murder on my sissy hands.

Because of that, I only managed 6 rounds plus 4 deadlifts.


I should probably mention the 47 burpees I di as a warm-up.

"Double Take"

First, I had to make up three days' worth of burpees. 63 in total. Not a bad warm-up, as it turns out.

Then it was time for a two-part WOD

A. Tabata push-ups and box jumps.

Tabata is usually awful, but I concentrated on my breathing and didn't find this to be absolute hell. I mean, it was awful, but not exceedingly so. My push-ups faded on me pretty fast, but I managed to find a decent rhythm on the jumps.

Total of 212 from 97 push-ups and 115 box jumps.

B.Using a 75-lb barbell do 15-12-9 of front squats and hang power snatches.

My goal was to get sub-5 minutes on this. That seemed like a reasonable time, looking on the whiteboard.

I did the front squats without putting the bar down, but I did pause for breath a couple of times.

I couldn't do any of the snatches unbroken, but Shae was coaching and wouldn't let me leave it on the ground for long.

Finished it in 3:32.