After 16 months of CrossFit, I finally and fully missed a box jump during a WOD and tore up my shin (photo coming). At least I made it count as it turned white and immediately started to swell a bunch. I actually had to sit/wait almost 5 minutes before I could get back into the WOD.

And what a WOD it was!

Warm Up:
All Skate (did push ups, pull ups, sit ups, ring dips and squats)

Mobility:
PVC work as a group

MetCon:
10 Overhead Squats (OHS) @ 135 lbs^
15 Knees to Elbows
15 Box Jumps @ 24"
15 Spiderman Push Ups

15 Overhead Squats (OHS) @ 115 lbs*
15 Knees to Elbows
15 Box Jumps @ 24"
15 Spiderman Push Ups

20 Overhead Squats (OHS) @ 85 lbs
15 Knees to Elbows
15 Box Jumps @ 24"
15 Spiderman Push Ups

25 Overhead Squats (OHS) @ 65 lbs
15 Knees to Elbows
15 Box Jumps @ 24"
15 Spiderman Push Ups

^ 6 OHS and 4 Front Squat (shoulder was bothering me)
* 11 OHS and 4 Front Squat (shoulder was bothering me)

Guessing on the time.

Front Squat Pos Drills
-Start from dead hang - 3 reps
-Start from thighs - 3 reps
-Start from ground - 3 reps
Do 3 rounds

WOD:
1-1-1-1-1-1 Front Squat
Start with weight you finished Pos Drills
135-155-175-185-195-205

Notes: I needed to put more weight on. 205 was getting heavy, but I had plenty left in the tank.

What Improved: I was able to notice and correct mid-rep that my form was messed up/

What to Work On: I need to make sure that I keep the weight on my heels. When the weight gets heavy I tend to lean a little bit more on my right knee which then shifts the weight to the front of my right foot. It's minor, but I don't want this to become a major problem and cause knee issues.

WARM UP
Mobility
- Foam Roll & KB: Thoracic
- Band: Lats
- Band: Ankle Flexion
Dynamic Warm Up
- Row 5-10 min
C. Burgener Warm Up
D. Skill Transfer Drills

WOD
- Snatch 1-1-1-1-1-1-1 reps
95 lbs, just working on form

Notes: This is by far the hardest movement for me to do. I haven't pin-pointed why, but it feels awkward and I have the tendency to want to look down at the ground.

What Improved: Blake pointed out that my first couple of reps I was completely skipping the elbows out phase. So before every rep from that point forward I would do two reps making sure to get my elbows out.

What to Work On: I need to keep my head up when going into the squat. Once I get the weight over head and begin to squat my head wants to drift down to the ground. I'm not sure what's causing this, but I need to try to keep my head up.

1clean+3Jerk 6 sets
Strict press 5x5
Back squat 5x3

25 min cut off
For time:

100 Pull-ups
100 Kettlebell swings 53lbs
100 Double-unders
100 Overhead squats 95lbs

I did:
Mod #2
25 min cut off
For Time:

25 Pull-ups
25 Kettlebell swings 35lbs
25 Double-unders
25 Overhead squats 75lbs

And got JUST shy of 3 rounds @ 295 reps

100′ Walking lunge
21x Kettlebell swings 1.5/1
21x Burpees
20′ Broad jump
100′ Walking lunge
15x Kettlebell swings 1.5/1
15x Burpees
20′ Broad jump
100′ Walking lunge
9x Kettlebell swings 1.5/1
9x Burpees
20′ Broad jump.

My body was destroyed before I did this one... I felt HORRIBLE throughout the entire thing.

Warmup
300m Row

Skill/Strength
Barbell Complex
3x3
Deadlift/Hang Power Clean/Front Squat/Squat Clean

WOD
21-15-9
Squat Cleans 135lbs
Ring Dips

Friday the 13th just meant it was time for a new benchmark PR! Very Happy about this one!

In teams of 2 complete as many rounds as possible in 30 minutes:

180 m run
15 goblet squats 16/24 kg
15 ground to overhead 25/40 kg
25 sit-ups
180 m run

One athlete working at the one time.

Athletes complete rounds alternating.

95% Deadlift 1 RM for 2 reps

then drop set to 70% and perform 3 rounds of

3x Stiff Leg Deadlifts

3x Bent over rows

3x Good Mornings

**Rest 90 seconds between each lift and 2-3 minutes between each round

 

MetCon:

200m Row x 3 or 200m Run x 3 – Record Slowest Time

100 Burpee Challenge Day 9 = 9 burpees