Two days to post

Yesterday:

800m run & warm ups

Deadlifts 5x5 up to 295

20,15,10,5 rep rounds of;

Dumbbell thrusters @35lbs

Ball slams @25lbs

Burpees

Then rowed 2500m @80%, 11:33

Today:

Back squats 5x5, 185,205,225,245,255FL

AMRAP7

10 front squats from floor @155

10 wall walks

1rd/+10+5

For quality (and some quantity)

Clean & jerk 10x1

65, 95, 115, 135, 155, 175, 185, 195, 205, 210FL, 185x3

Then, 10 rounds for quality:

15 double unders (speed as priority)

5 Front Squats @135

5 32" box jumps 

HQMC Birthday run

The HQMC birthday run, led by SgtMaj Barrett, fulfilled all expectations. Motivating speech by the SgtMaj, rousing cadence, throat scorching rendition of the Marines' Hymn at the MC war memorial--all raised my spirits and rekindled the fire.

After. 

Rowed 1k

Push jerks: 5,3,3,2,2,2,1,1,1

135,155,165,175,185,190,195,200,205Fail

Finished with 10,8,6,4,2 if strict toes to bar

In CrossFit Pentagon

Deadlifts5x5: 185,225,250,275,285

WOD (in pic) used 20# ball and 53lb KB

7:45

Bench marks

Weigh in brought about an uncomfortable and unaccustomed green on green pt session.

5k row in ~24 min

Bench press: 10,5,5,5,3,3,3,1,1,1

45,95,115,135,155,175,185,190,195,200

5:00 cool down on bike

Squats, Jerks

Seriously, that's it.

HBBS: 5,5,3,3,2,2,2,1,1,1

185,205,225,245,255,265,270,FLed @275

Push Jerk, in power rack: 3,3,3,3,3

Worked from 135 to 170, failed last on set of 175

EMOM21

Warm ups, several rounds of Cindy, some heavy bag and speed bag, some snatch practice....

EMOM for 21 minutes:

Min1 25 double unders

Min2 6 squat snatches at 95lbs

Min3 6 HSPU

So 7 rounds of the above, in case that isn't clear.

That was rough, he snatches especially.

Idyl time

Despite the ideal fall setting of the Philadelphia suburbs, I had to WOD.

Warm up with dynamic stretches.

7 rds:

10 kettlebell swings @35lbs

10 dumbbell burpee, power clean, push press w/pair of 20s

14:10

Finished with lots of dumbbell curls and kettlebell push presses, farmers walks, waiters walks, 2x25 dumbbell bench presses and 5x5 V ups

Day two...HH Gym

So it turns out the HITT room is usually occupied most mornings. Bummer, so I had to use the regular gym.

5 rounds if Cindy, strict pull ups

2500m row

Then EMOM for 21 minutes:

15 double unders

1 power clean & push jerk @bodyweight (165lbs)

Henderson Hall: Smith Gym

First workout on the Henderson Hall base gym, not too bad I must say.

Back squats 5,3,3,2,2,2,1,1,1

135,185,225,245,255,260,265,270FL and stop

Well below previous PR but I haven't maxed a back squat in at least two months. That's my story and I'm sticking to it.

For time:

50 wall balls

40 24" box jumps

30 53lbs kettle bell swings

20 strict pull ups

10 handstand push ups

9:35

Lift-Lift-AMRAP7

10 rep heavy, five sets for the day, high bar back squat and press.

HBBS: 95, 135, 165, 185, 205

Press, 45, 55, 65, 75, 80

AMRAP 7:

7 40 lb dumbbell squats

7 ring push ups

6rds +1

Jeremy

1k row

Warm ups

"Jeremy"

21-15-9 reps of,

95lbs overhead squats

Burpees

6:07

1k row

50 true push ups

Can I do 3-1 for awhile? Maybe I can.

800m Run (both block around the house)

21 one arm KB Swings (53)

21 Wall Ball (20lb straight up in the air/no target)

21 25lbs weighted sit-ups

21 jumping lunges

600m Run (just the big block out front)

15  one arm KB Swings (53/35)

15 Wall Ball (20/up)

15 weighted sit-ups

15 jumping lunges

400m Run (just the small block out back)

9 one arm KB Swings (53/35)

9 Wall Ball (20/up)

9 weighted sit-ups

9 jumping lunges

Finished, turned off music, cleaned up, and started walking the dog before I saw I hadn't stopped the clock. My time was 30:06 at that point, so probably just under 20:00 was the end of the workout.

Five by five front squats

Didn't get vey heavy, today was just about getting back under the bar.

125, 135, 160, 185, 200

Taiko over techno

First let me thank my running partner, Miichone, of the Walking Dead fame. Today Songza offered a WD themed choice I music, and when I chose the Miichone playlist it was Japanese taiko drums--all of it. Powerful, serious, & fast. 

That's not how I ran, but it helped.

8x440m with 2:00 rest between.

Didn't record splits, but smoked my legs.

Five rounds

There is something about five rounds that has a nice ring to it. Makes me want to so a championship FGB soon. Now there's a thought.

Five rounds, for time:

250m row

5 power snatch @115lbs

9:20

Garage Days (revisited)

With the cost of couple memberships to local boxes being what they are, I am again resorting to being a garage gym crossfitter.

It will have to fit for now.

After a breif warm up, while wearing a 36lbs vest:

3 burpees

10 (down to 1) muscle clean & push press (50lbs, on axle bar)

100ft @80lbs farmers walk

Done in 15:55

Outlaw Drop-in

Tried out Outlaw CF, good wod.

Strength

Back squats, sets of 5

60%, 70%, 75%, 80%x2

185, 205, 215, 225

WOD

10 HSPU, 1 power clean @135

Down and up, respectively, to...

1 HSPU, 10 power cleans.

11:58

Overhead

Shoulder press 

Bar x5

50%*5

60%*5

70%*3

75%*2

80%*2

Then EMOM 85%*1

All lifts off of 150

AMRAP10

6DB push press at 45lbs

12 C2B pull ups

7+6

3000 miles to your next workout

After about 3000 miles and 11 days, I finally got to do a workout.

Tabatas of sorts, three stations, rotating through each eight times.

Hang power snatch 65lbs

Box jumps 24in

RKC planks

Didn't total as I went, honk I dropped some here/there, but 147 felt like a good sweat. After spending 4 days driving. 10-12 hours it was a welcome relief.