Pre-WOD: Work up to a heavy set of 5 Back Squats

"Cindy"
20 minute AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

13 rounds + 9 reps

Warm Up: 800m jog, pre squat hip opener, 10 air squats with :10 bottom hold

Strength: back squat

5-5-5+, then 1 set AMRAP @ 70% day’s weight 158lb 5+(9) 70%(15)

Met Con: 10 rounds for total time
100m sprint, rest is walking back to start 11:11

Mobility: couch, knee over knee forward fold

12.3 - 6+5 box jumps, down 13 reps from last year.

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
75 pound Push press, 12 reps
9 Toes-to-bar

Dynamic Warm-up

Buy in: Bear crawl 10 lengths

3 Rounds of:

21 <a href='/journal/movements/26'>Back squat</a>s, 135/95lbs
15 Pull-ups
9 <a href='/journal/movements/52'>Box jump</a>s, 30/24″

Buy out: Bear crawl 5 lengths

After bash: 50 wt’d hip extensions

Well, I'm back in a box after a year of working out at home. It feels great, and I can't wait to get back to peak condition. This workout was grueling given my current condition...it was devastating on my quads. I also have a cold, which didn't help! I'm definitely starting off in a far better place than I did when I started crossfit in 2011 though.

Dynamic Warm-up

WOD

Tabata mash up: 8 rounds of 20 seconds of work followed by 10 seconds of rest of:

Deadlifts 225

Ring Dips

After Bash: Lacrosse balls (whole body work)

My legs were burnt from yesterday, before I even touched a weight! I went a little light on the deads, but even 225 felt heavy! It's going to take a while to get my major lift numbers back up to where they were a year ago. I was happy to be able to pound out some ring dips though.

It's obvious to me that during my year at home I did a much better job of keeping my upper body strength vs. my legs. My legs are scrawny and weak right now...doh.

Pre-WOD: Work up to a heavy set of 5 Back Squats

"Cindy"
20 minute AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

Destroyed my hands. This workout should be dubbed "The Ripper"

Workout of the Day
A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
245x4, 235x6, 235x4, 225x6
I started these at 245, but then lowered them to 235 and 225. My hook grip was really slipping, so I wasn't able to finish a ton of consecutive reps - definitely something I'll need to work on. I threw in an additional set, because I wasn't happy I didn't get 6 reps at 235 and had to stop.
Rest 20 seconds

Unbroken Kettlebell Swings x 20 reps
I did these at 24kg (55#), and was able to complete all of these unbroken - I might even try a 60# dumbbell next time.
Rest 3 minutes

B.
For time:
Row 1000 Meters
I was feeling the Deadlifts from Part A, but I was still able to get this done in 4 minutes.

Immediately followed by . . .
Three rounds of:
100/65 lb. Thrusters x 10 reps
I did these at 95#, and they almost wrecked me. I broke the sets down into two sets of five, and on the third set I did the set of 10 without dropping the weight.

Pull-Ups x 20 reps
I scaled these down to 10 reps with a blue band, always my weakness. I did two sets of 5 for each set.

Immediately followed by . . .
Run 400 Meters
This took everything I had to complete, finished the entire 1/4 mile at 7.5mph.

Final time was around 23 minutes for Part B.

Workout of the Day
A.
Four sets of:
Shoulder Press x 1 + Push Press x 4 reps
95, 115, 135, then I attempted 155 (my technique was terrible on 155).
Rest 60 seconds

Strict Toes-to-Bar x 8-10 reps
I broke these down into separate sets of 4 or 5, but I'm still swiging and can't seem to get this figured out.
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
135/95 lbs Hang Power Clean x 5 reps
Pull-Ups x 10 reps
Hand-Release Push-Ups x 15 reps
I did the Hang Power Cleans Rx'd at 135, I did the Pull-Ups with the green band, and the Hand-Release Push-Ups I did normally.

I was able to get through 3 sets of this in the 8 minutes.

FRIDAY 130215
Seven rounds for time of:
155 pound Push jerk, 7 reps
7 Chest to bar pull-ups
7 Burpees
(Scott Panchik 6:00, Julie Foucher 6:43 (105lb PJ). Post time to comments.)
Hice saltos al cajon en vez de burpee.
Hice 3 rondas con 55kg en 8:30, cambie los discos de 20 por los de 15 en 1:30 y hice otras 3 series con 45kg, haciendo un total de 6 rondas en 16:15

Olympic Weightlifting - no time

7x3 – Hang Power Snatch – add weight each set (start light)

7x3 – Hang Power Clean – add weight each set (start light)

AirDyne to Hell - with Tim - 3:22

In Partners – 50, 40, 30, 20, 10 calories on the AirDyne