Just Train

[Shorts]

Haha yeah, I guess I am super motivated right now because I definitely didn't want to miss any training time. I did take my top set of 300 off though just to get some recovery in.

I wll probably only train 3 days this week just to take it easy a little bit. We will see though all depends on how I am feeling.

[Shorts]

10.30

Standing OHP
95 x10
135 x8
155 x6
^Struggled on the last one, may have to adjust weights next time

Bench Press
185 x10
205 x8
225 x6
^Can probably up it 5-10 lbs

Bent Over Row
135 x10
185 x8
225 x6
^Definitely need to up the weights here, felt good though

AMRAP (4 min on, 2 min off, 3 min on, 2 min off, 2 min on)
6 ring dips
4 burpee broad jumps
8 ball slams (20 lb)
- made it through 3 rounds+dips and burpees, then 2 rounds+dips and burpees, then 2 rounds

[BendtheBar]

185 x8
225 x6
^Definitely need to up the weights here, felt good though

Tossing around some good numbers.

[Shorts]

That felt pretty good, did some good stuff this weekend too, but my last CF workout:

11.1

Bodyweight was at 194.8 this morning. I know ate some not so good stuff the past week after Tough Mudder, so it was to be expected. I got back on track though, so we will see how this next week goes.

Wide Grip Pullups
BW+20 x6 x3

Close Grip Push Ups
+25 x12
+35 x12
+45 x12

GHR Sit Ups
BW x12 x3

Soup Sandwich (for time)

10 OH Lunges @ 75 lbs

7min AMRAP
-5 sumo deadlift high pull @ 75 lbs
-4 pull ups
-4 ring dips
-8 over the bar jumps
(completed 6 rounds)

10 OH Lunges @ 75 lbs
*Finished in 10:20


11.4

Treadmill warmup and active stretching

Bench Press
warmups
275 x5

Deadlift
warmups
500 x1

500 x1 Deadlift - YouTube

500 x1 Deadlift - YouTube

[Shorts]

This was my first time pulling 500 since my injury. I am going to try and work in one heavy session a week between the crossfit stuff. I think it will be good to keep working on my strength for at least one day a week.

During this day I will do some skill work with the oly lifts as well. Really going to focus on getting some form down and working on weak points during this one session a week.

[Shorts]

11.6

Before the WOD today, I was doing some technique work on the muscleup. I still haven't gotten one yet, but came the closest I ever have today. Goal is to get one by Dec 1st.

Bear Complex Pyramid (for time)
-Bear complex: 1 rep is a Squat Clean to overhead press, lowered behind the back, back squat to overhead press and down
75 x12
95 x10
135 x8
155 x4
Finished in 20:08 (3 min rest between sets)

Tabata Intervals (:60 on :10 off)
Knees to Chest
Crunches
Plank
Hollow Rock

[BendtheBar]

Strong pull. 500 looked solid.

Bear complex looks brutal. Keep killing it.

[Shorts]

Thanks Steve, I know I have more in me than 500. After not deadlifting in 3 weeks, plus an early morning workout I know my body wasn't totally loose and ready for the full load it is able to take.

I am interested to see where I am truly at when I take the time to max out later this month.

Bear Complex was brutal, but I enjoyed the combination of lifts.

[Shorts]

Bodyweight this morning at 193.0 going the right way again

11.7

Dips
+45 x10
+60 x8
+72.5 x6
+102.5 x4
^Gotta go heavier next time

Tabata Intervals (8 rounds per movement, :20 on :10 off
Air Dyne Bike
Air Squats (21,19,17,15,14,14,14,14)
Rowing Machine (837 meters)
Burpees to 12" target above reach (5,3,3,3,3,3,4,3)

[Shorts]

11.8

Box Squat (11" box, ~2 inches below parallel)
warmups
185 x5
225 x5
255 x4
275 x4
295 x3
315 x3
^These crushed me, my hip flexors are definitely a weak point but this will hopefully help a lot.

3 rounds for time
30 KB Swings (53 lbs)
6 Squat to unilateral press, each side (53 lbs)
-Finished in 9:48 (I suck at KB Swings)

Worked on muscle up stuff again before the wod, due to that my shoulders were dead and still are today, good thing I am off til Monday I definitely think next week I will get my first muscle up.