just for the record

Ok, my CF logs are pretty behind… I keep forgetting to bring my iPad with me to Btown and phone blogging sucks :p  Totally unrelated but have-to-share kind of thought… Love the way my jeans fit 😀  I was pretty scared to even put them on after their summer living in the closet but pleasantly surprised!  That’s a first! lol

Wed. Sept. 28:   CFD

OTM for 20:00 Minutes
Odd Minutes: 5- Deadlifts #315/#225 #185 + 5 Box Jumps
Even Minutes: 15/10 Calories on the AirDyne

This one was rough.  Hardest part quite possibly was collecting myself to complete the box jumps without catastrophic result.  Oh!  and 185 got HEAVY!

Tues. Sept. 27:  CFD

Make 3 attempts at each of the following:
Max Reps: Pistol Squats on your left leg.  6-8-10 🙂
Max Reps: Pistol Squats on your right leg.  7-8-10 🙂
Max Reps: Left-arm dumbbell snatches (touch-and-go). 10(all) #25
Max Reps: Right-arm dumbbell snatches strict press (touch-and-go).   10(all)  #25
Max Reps: Strict toes-to-bars. scaled version laying on floor holding the pull-up rig and touching toes above hands x20
For the squats, a set ends when your opposite foot touches the ground or you rest excessively at the top. For the snatch, use the heaviest dumbbell that you can find and still get at least 3 reps.

Well, I read this one and knew I’d be scaling all put the pistols cause I’m still trying to let my shoulder heal.  But pistols? Yes please!!  My butt still hurts (2 days later).  😀

Mon. Sept. 26: CFC

BUY IN – Thrusters
Every 2 minutes for 10 minutes:
3 Thrusters – 65 / 85 / 95 / 100 / 105
start at 60% 1RM and build to HEAVY triple

WOD
50 Wallballs (just once)
then…
6 min AMRAP
12 Thrusters 95/65
12 Bar Facing Burpees

 REST 4 MINUTES

30 Wallballs (just once)
then…
6 min AMRAP
6 Thrusters 135/85
6 Bar Facing Burpees

Result – 1+21 / 3+11  Rx

Fri. Sept. 23: CFC

“Lumberjack 20”
20 Deadlifts 165lbs
400m Run
20 KBS  35lbs
400m Run
20 Overhead Squats 75lbs (7@75, 13@55)
400m Run
20 Burpees
400m run
20 Chest to Bar Pull-ups (jumping)
400m Run
20 Box Jumps
400m Run
20 Squat Cleans 55lbs
400m Run

Time – Don’t remember?  But by the 2nd last run I was dying.  26 something I think…  Scaled like crazy for this silly shoulder thing so I was less likely to be impressed with my result from the start.

Wed. Sept. 21:  CFD

OTM for 20:00 Minutes
3 Burpees+ 4 Box Jumps 20″ + 5 Wallballs  #14
Yes all in the same minute🙂
Try to aim to get all 12 reps within 50 seconds of each minute

LOVED this one 🙂  flipped my box up to the 24″ height for the 2nd half cause things were going really well.  And jumped them ALL.

Mon. Sept. 19:  CFC

BUY IN – OTM, 10 minutes:
 Odd Minutes – 3 Deadlifts @80-85% 1RM   #205
Even Minutes – 4 High Box Jumps   24″

WOD
10 Rounds, for time

30 Double Unders (60 singles)
10 Wallballs
**Every 5 minutes sprint 200m
Time – 12:32

CASH OUT – Plank Holds
1 Minute R Side Plank
1 Minute Plank
 1 Minute L Side Plank

Deadlifts and box jumps?!?!  Is it my birthday??  Needless to say, the buy in was awesome.  As predicted, the WOD was a rough one!  Although I honestly thought it would take longer but regardless it was tough.  Another case in favor of learning double unders cause 600 singles… yeah :p