First off, today is a great day, except for child support, I am debt free of all incumbered debt from my divorce 3 years in the making and 16 months in the cleaning. paid off the accountant and last credit card.
Workout:
35 mins bike level 14 rpms>90
Dead lifts at 225 5×8
Abs
400 m swim on 45 second intervals
Still dont feel like my heart is in it all, hoping this medicine wills tart to kick in. Dead lift form was superior, right back on the heels and strong chest.
Bench practice
5×5 265
WOD
10-1 with 200m run between
pull ups
sit ups
push ups
WOD
Filthy 50 cut to 12 with 200n run between each exercise cut off at 10 minutes started 8th exercise so 7 completed runs
Squat practice
10×5 at 185 strict form and depth
WOD
4 rounds
200 m run
10 pull ups
10 kb swing 1.5
10 wall ball sit ups
12:50
First round run was very fast and finished all unbroken. the next run was good but the next two runs were ok. Tried to get rigt on the exercise and not rest between sets. Looking to get back on a proper diet and maintaining workout intensity.
Team Wod at Crossfit North Hollywood
20 min amrap
Christina
9 pull ups
9 squat cleans @135
9 toes to bar
9 KB swings 1.5 pd
9 push press @ 135
9 burpees
5 rounds with Gaby
WOD
4 rounds for max reps of:
45 seconds on/15 seconds off of the following movements:
1) Wall Ball (2fers depending on ability)
2) Lateral Jump
3) Knees to Elbow
4) Slam Ball
290
The events were going well but the lateral jumps really slowed me down. My best set was 12. Slam balls and wall balls were great
Row 1976 meter (team) 6:15
10 power snatch @95
24 double unders
3 rounds
4:14
WOD
Back squat
5x5x5x5x5 @275
Form and depth were good weight was about 15 pound too light
WOD
4 rounds
5 one arm kb snatch
7 burpees
5 one arm kb snatch
4:26
Rowed 1k
Did it, took the plunge and joined CF 702. Completed the Jared Birthday WOD
Snatch practice up to 115, worked on full extension and opening hips all the way.
8 rounds
6 wall balls
10 deadlift burpees @135
3 strict pull ups ctb
12:23
first four rounds were god but nothing in the tank after that. I explained to Zach that I am more interested in overall fitness than strength. I think when most people see me they feel the strong man is coming. I would use this time to focus on conditioning and weight control, after all, 44 is coming.
Push Press
5x5x5x5x5
205
Deadlift
7x7x7x7x7 @ 2 min
315
4 rounds
400m run
20 pull ups
30 sit ups
40 push ups
24:10
