Garage: Dirty squats and pull-ups

For time:

15 sandbag squats
15 pull-ups
12 sandbag squats
12 pull-ups
9 sandbag squats
9 pull-ups

3:58

I was gonna do a DU/KB swing WOD after, but after one round, my lower back started sending warning signals.  So I went inside and did an AirDyne bike ride while watching UFC Embedded (about 6 minutes).  

VolkeFit: Pitter patter, let's get back atter

First WOD since getting back from vacation.

A. Work to a Heavy Squat (single)

Got 285 lb.

Failed on 305.  I probably rushed through these too much.



B. 17 min AMRAP
5 deadlifts 135lb
10 push-ups
15 AirDyne calories


10 rounds + 5 DL + 10 PU + 9. 

CrossFit Kelowna: Death by AMRAP

While on vacation, I finally got around to doing some actual exercise, with a visit to Kelowna CrossFit.

I did it, following a day in the sun which later gave me a hellacious sunburn because I'm an idiot who has never heard of sunscreen.

Yeah, that's not a colour humans should be. 

I also didn't eat all that well that day.

But, mostly, I just haven't been working out that much recently, so the workout kicked my ass to the point where the owner/coach (a nice dude who's name I can't remember) repeatedly asked me if I signed the waiver.


5 minute AMRAP
5 power cleans (95 lb)
5 thrusters

7 minute rest

10 minute AMRAP
3 deadlifts (225 lb)  - rx'd was 275 but fuck that.
1 round of Cindy

5 minute rest

7 minute AMRAP
7 burpees over bar
7 hang power snatch


I didn't record my individual results for each round, but my total was 249 reps, which is pretty goddamn terrible.