Front Squat
1-10-1-20-1-30
Finisher:
5 minute row for distance
Of interest:
- You Can’t Lift What You Can’t Hold On To (CrossFit Journal)
- What is Speed Reserve? Part 2 – Training Methods
- Khalipa teaches the Muscle Up (CrossFit Journal)
- The York Handbalancing Course
275, 205, 285, 185, 295, 165
1410 total. 1310 last time.
Skipped finisher.
1@205, 10@155, 1@215, 19@155, 1@225, 30@135
5 min row, 1245m
1/3 cup oatmeal
1 banana
8 oz dried sausage and swiss cheese
coffee
water
fiber
8x1200mg fish oil
Deadlift
-275lbs 3 reps every 20 seconds as long as I could hold that pace.
54 total reps= 6 minutes
Planned on 315lbs for 8 minutes but opted to go lighter so as to move a bit faster and stay below 1:1 Work:Rest ( for 20 seconds). Could not hold it for 8 minutes today.
Lunch
16 oz salad (lettuce, carrots, tomatoes, onions)
Hot sauce
Vinegar
Caesar Dressing
8 oz dried sausage, cheese
so, Dom diet is mostly hot sause and dried sausage w/ cheese? Either you food log in jest or you need to stop the sausage fest.
185-1/205-1/205-1
155-10/135-18+2/95-17+13
wrists and grip uncomfortable/gotta learn to bring elbows higher/in general though, squats are my weakest exercise.
1216m row in 5 min
Dom- acid reflex?
Front Squat
33.5×5
38.5×5
43.5x5x3
5min row – 1030m
Dinner
8 oz lean grassfed beef and onions
16 oz lettuce and carrots
Caesar dressing
Balsamic vinegar
1-125 / 10-95 / 1-145 (PR) / 20-75 / 1-165 FAIL / 1-145 / 30-65
Row 5min = 1270 m. PR.
Also Got on a Bike at the gym. 6 miles 20min. + Swam 3 x 50m Sprints.
205lbs – 1 rep, 185lbs – 10 reps, 225lbs – 1 rep, 155lbs – 20 reps, 225lbs – 1 rep, 115lbs. – 30 reps.
Completed all sets with no failures. Should of pushed it a little bit on my last max and the 30 rep round. I guess next time.
1-95
10-90
1-125
20-80
1-125
30-70
Better than las time ,but still feel weak on front squats.
500m row -1104
PM workout – 30min ride on indoor trainer -Mountain setting with risers to simulate climbing. 10 min warmup, 2×1 min sprints w 1 min rest, 2×2 min sprint w 2 min rest, 1×3 min sprint, 5 min cool down
Murph (20 lbs. vest)
Rx’d 39:20 3/6/9 rep scheme. Pull Ups & Push Ups were done without failing. Arms/chest/back were always fresh. Squats were fire. Ouch! Legs were dead on the second run. Kind of zoned out. Hello Biscayne.
K2
did w/u. Back still tweeked. Worked on Fight Simulator. Could not get out of round 25.
1-10-1-20-1-30 bench press (hip/knee not havin FS)
225-165-205-135-205-115
Deadlift 275# 3 minutes max reps-25
Double unders 100×2 (:49/:54)
then 50/40/30/20/10/10/20/30/40/50