This was a nice break considering the 12 days of benchmark workouts that we put in leading up to Christmas.

5x5 Sumo Deadlift
- Set 1: 135 lbs
- Set 2: 225 lbs
- Set 3: 275 lbs
- Set 4: 275 lbs
- Set 5: 275 lbs

For time:
- 25 Chest to Bar Pullups
- 25 Burpees
*my time was 1:46 but I think I could have shaved 10-15 seconds off if I just did a normal pull-up as early in pull-up sets I have enough strength to get my chest to the bar. I thought too much here.

Abs
- 1 min L-Sit
- 1 min plank
- 1 min hold-the-world
- 1 min plank

• The catch here was that it was one minute cumulative, meaning that every time you broke your set you had to pause the clock so to speak.

Today's workout was a killer. Both mentally and physically. I did a movement for the first time called a squat clean push press. It was a lot easier to get down then to get up and form is really important to not hurting yourself.

-Round 1:
5 mins to get as many squat clean push press as you can and 5 mins to get as many double unders as you can. No break in between. I got 36 squat clean push press at 95 lbs and 96 double unders.

-Round 2:
3 mins to do the same thing. I got 11 squat clean push press and 43 double unders.

-Round 3:
1 min, I got 4 squat clean push press and 12 double unders.

What was clear to me is that I definitely need to get better in the endurance category. I was above average for my class on reps of squat clean push press during the first set but fell off in all areas after that.

Still have a bit of this lingering sickness so breathing is difficult. Really takes it's toll on a workout like this. I did this one as Rx'd so feel pretty good about that. I also learned about the 'kipping-ring-dip' today to help as I started to fail. You basically bring your knees up to your chest aggressively when you reach the bottom of the dip to help 'kip' up to the top.

Not real satisfied with my time but hopefully, when health, I can improve this.

Still recovering from being sick here so not really happy with my time. The congestion is really screwing with my endurance as I can't seem to get my breath. Anywho...

Not sure what the recommended was on this workout was but I went pretty light at 95lbs. I feel like I could have done about 1:15 and finished the exercise. I was able to get 26 of the squats in a row off the bat but had to stop because my wrists couldn't take it.

This is a nice workout if you really feel like killing yourself. The RX for guys was 185 on the deadlift and that combined with the chest-to-bar pull-requirement is a tough combo.

I was coming off a cold on this one so my performance was not very good. In fact, our instructor put a 20 minute time limit on the whole WOD (though you could finish your last round) and I stopped after completing 5 rounds at about 19 mins and 30 seconds.

Today we did a ladder type thing (not sure what they are called when you do decreasing sets of one thing and increasing of another) of wall ball shots and burpees. Like many Crossfit workouts I found it more challenging than it looked on the board. My time was 6:15 but this was after doing a set of max rep bench at 185 lbs, three sets of weighted pull ups with a 20 lbs kettle bell, and on set of max rep weighted dips with a 15 lb kettle bell.

This makes two consecutive days of killer workouts. Today's had me really frustrated as I was actually looking forward to it (my wife told me what it was this morning). I was first frustrated because this nagging tension headache made a brief appearance during the first set of pull-ups causing me to slow down a bit. Second, on the last set of pull-ups, both of my hands gave in with a small tear in the center of my palm. These things are painful if you have never had one. Nevertheless, my time was better than it would have been a month ago but I think I can do better. I'll look forward to this one next go around. For those counting two 400 meter runs is about 1.5 miles. My total time was 21:13.

OHS Imported from WODstack.

1 Rep Max Deadlift 1 RM

1 Rep Max Back Squat 1 RM