Thursday are fast becoming CrossFit days. 5 AM lifting class, 8:15 coaching (helping/learning), and 5:30 PM WOD. Man … that’s some fun Thursdaying!

Resistance Training

Box Squats:
12x 2
Purple Band, 1 Knot
~55% of 1RM
135 lbs

Auxiliary Exercises:
5 rounds with 60 second rest between each
(a) 10 Heavy Reverse Hypers @ 120 lbs
(b) 5 Weighted GH Raises @ 20 lbs

60 Wipers
10 Knee Jumps*
30 Stick Jumps

*It was supposed to be 40 knee jumps but I started helping out Michelle set up the warm up for 6 AM (it was an obstacle course) and then had to bolt.

Strength: 5X3 Power Clean: 65, 75, 80, 85, 90, 95

MetCon:
3RFT:
-400 Meter Run
-12 Deadlift (120)
-21 Box Jump (24")

http://crossfitsouthie.com/every-minute-on-the-minute-2

Strength
3 Deadlifts <== 275
Every minute on the minute for 10 minutes. Each set should be heavy, increase weight as necessary.

WOD
3 Rounds
15 Hang Power Snatches
10 Alternating lunges with an overhead lockout (95/65)

Level 2 (75/45)
Level 1 (45/25)

“CrossFit For Hope”

Three rounds of:
Burpees
75/55 pound Power snatch

Box jump, 24″/20"
75/55 pound Thruster

Chest to bar Pull-ups (MOD - jumping pull up)

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

55 was pretty heavy especially for the Snatch! Still need work on form.

Tabata Deadlifts and Med Ball 192 reps total??? Not sure what this entry meant

Squat Challenge - 215# Last 5 were tough

Then,

4 Rounds

15 Ring Dips

10 Deadlifts 275

Did the RX though probably should do bands with ring dips after the first couple of rounds in the future. Ended up doing 1 and 2 at a time. Know this is a weak area and need to get stronger.

Then did 3 snatches of 95# on the minute for 10 mins for extra skill./strength work

Did not get more than 5 hours of sleep last night as my Mom came out for a visit and we did not get home from the airport until almost 2 AM (the airport is 100 miles from Ouray!). Anyway, was a bit tired but, otherwise, did pretty well.

Warm Up:
10 Push Ups
10 Dead Lifts @ 135 lbs
10 Push Presses @ 45 lbs

Mobility:
PNF Hamstring
Hip Flexor on Wall
Calves on wall

MetCon:
21-15-9
Dead Lifts @ 225 lbs
Ring Dips

5 rounds

Body Weight bench press - 12,10,10,7,6
Pull ups - 25,20,20,15,15

50-40-30-20-10:
Double unders
Sit ups

Day 4: B

AMRAP with muscular failure
max 36 reps+2,5kg

50 x 95kg deadlift
31 x 50kg shoulder press
30 x pull up (green rubber band)