I'm about a week behind on posting about my workouts so this will be a quick rundown.
We did a heavy Sumo Deadlift 3rep heavy scheme where I worked up to 245#. That's the most I've got off the ground since late june with my injury so I was happy with that.
The Metcon was a 14min EMOM
Odd: 5 Sumo Deads (185 maybe), 15 air squats and AMRAP Double Unders. I did single - single - double each time but only counted the doubles for the score.
Back Squat 3x3 across was next and I PR'd that again this week with 205#.
Class was cancelled (school) so I went in and did some C&J work to get ready for Barbells for Boobs on Saturday and then did one off the crossfit main site. 10x250 rowing intervals with 2 min rest between. That was a pretty good one and I kept every 250 under a minute most were right in the 55 second range.
More C&J work. Up to 105 pounds so the 95 for Barbells 4 Boobs should be okay.
First time Rx'ing a metcon in a while.
12 Slam Balls 30#
12 Abmat situps
Man I suck at running
Barbells 4 Boobs will be it's own post soon.
10/12/14 - Sunday
Yoga Only. Needed some rest and the
10/13/14 - Monday
Buy in: 32 Calorie Row
13 Goblet Squats
10 Burpee Box Jump Overs
13 Toes to Bar
Cash Out: 32 KB Swings
I wasn't feeling great on this one and my grip felt weak (left hand..) and slippery so I did abmat situps and not Toes to Rings. This one was tough.
10/15/14 - Tuesday
No School for fall break so I was able to workout today too. Which is good becasue I will be off Thursday (class) - Sunday (working an event out of town)
2 Back to back Metcons.
10 Push Press - I did 75#
10 Box Jump - I did 24 inch (most I've jumped at that height in a metcon)
Rest 5 Minutes
100-80-60-40-20 Double unders (singles x2)
25-20-15-10-5 Abmat Situps
I really also suck at jumping and need to get back to practicing this. It kills my calves and I need to work on double unders because that's one skill I should be able to master in the next few months. I can move my wrist enough for that now.