Murph

New way to fet it done this year. 36lb vest for rins only, runs wete pushing stroller with 2 kids. Calisthenics were at Tiffany's pace to rase my shoulder back into volume. No clock. Oh, and an extra .43 miles per run because stupid.

Dropped in the 9am CrossFit Kailua class with Tiff.

Pistol practice.

12min to set a heavy clean and jerk, 205#, missed 215#

7min AMRAP, 3 clean and jerks @135#, 3 t2b, adding 3 reps per per rnd, made 4 rnds, 12/12 to the buzzer.

Go fast.

Speed kills.

3x5 back squat at 245
3x5 bench press at 165

Emom8
2 power snatches at 140
6 lateral over the bar burpees
Missed 1 snatch, bad catch

Old bull, young bull...psh-- just be a bull.

5RM deadlift, 345, failed on last rep... so 315, 30lb jumps aren't such a great idea.
Played around with rings in lieu of 3 max sets of pull ups.

AMRAP12
5 thrusters @115
25m overhead walk w/115
25 double unders
6rnds +2 thrusters

Quick and direct

Not much warm up.

3x5 back squat, 240
3x5 press, 110

Rings

Haven't done much on rings in months.

Warmed up, kinda, then...
3, 2, 1 rep rds of
Muscle ups
185 lb power cleans
With a 50m sled pull sprint (+60) to start each rnd
4:16
Rested briefly, then...
3, 2, 1 rep rds of
Skin the cat
2 inch deficit HSPU
With a 50m sled high pull (+180) to start each rnd
8:26

Hike aftermath

Small blisters, sore traps, all is good.

Strength:
Set 1RM DB snatch each arm, no DBS, so I played with KB snatches for about 15 min while warming up.
5x3 overhead squats, 145lbs, less than the 85% of 5rm, but gtg for now.

Conditioning:
3 rounds
100m sprint
30 2pood russian KB swings

Twelve mile hike.

That's it...

...seriously...

WTF.

Log better, I will...

yesterday's tabata mess:
30m farmer's carry with 2x70KBs between exercises:
tabata sledgehammer strikes
tabata Russian swings w/70lb KB
tabata burpees
tabata swings again
tabata strike again
yuck fest.

Today:
Emom8
3 deadlifts at 85% of 5RM, so 295
3 broad jumps
then
AMRAP 12
300m run
6 dips, 6 pull ups,
300m run
12 toes to bar
almost finished run 2 of 5th round

Attack of the Mondays, on Friday

Boom.
5x3 power clean, aimed for 205, failed on 3rd of 195 warming up, then 2nd of 2nd attempt, so hit  5x3 at 185.
Skipped conditioning.

Doing stuff

Not blogging as well as I should.

Been doing stuff.

Benchs, cleans, squats, sprints.

You know. Stuff.

Death by power clean

5x3 power clean at 195

Death by power cleans (85% bw, 145) and burpees. Made 8 cleans, 1 burpee in minute 8.

Then 60 strict chin ups. Sets of 5.

First overhead in some time...

Back squat 3*5 @225
Bench press 3x5 @155

4 rounds,
3 hang power snatch
6 overhead squats
9 ring dips (on trx straps)
100m sprint (50 down/back)
90 seconds rest

10:38

More rain, more run

5x full gasser, four consecutive wind sprints the width of the football field.
Rest 2:00 after each.
Managed to stay between :43 & :47 for all 5.

Rain, rain, go...

3RM deadlift for the day, 335.
3xmax strict pull ups, 12,12,10

Five founda, at the top of 3:00
15 kb swings @2poDKod
25m sled push 3 rds w/2x45 plates, 2 with 1 after rain started.

Stop, hammer time

Strength
Squat 7 RM
Conditioning
Complete as many rounds as possible in 12 minutes:

Sledge Hammer Strikes – 30 Reps (15 RT, 15 LT)
Strict Handstand Push Ups – 6 Reps
24" Burpee Box Over – 6 Reps
Five rds, 23 hammer strikes