Warm Up:
10 Push Ups
10 Air Squats
10 High-bar Back Squats with 45 lbs bar
High-bar Back Squats with increasing weight

Mobility:
Pain ball on feet
PNF Hamstring

Max Effort:
1 Rep Max High-bar Back Squat - fail (previous was 285 lbs)
[225 lbs, 275 lbs (fail), 275 lbs (fail), 275 lbs (fail), 255 lbs (fail)]

I just did not have it this morning … and that’s ok, it happens some days.

MetCon:
30 Burpee Box Jump Overs w/ 24” box
30 Toes to bar
30 Push Jerks @ 135 lbs
Run 800 meters

Warm Up:
Work a weakness (air, front, and overhead squat work)

Mobility:
PNF Hamstring
PVC Passthrough
Pain Ball on Feet

Max Effort:
3x 5 Dead Lifts @ ~80% of 1RM [265 lbs]

MetCon:
3x
2 minute AMRAP
30 Overhead Squats @ 65 lbs
60 Double Unders

2 minute rest between rounds

Round Totals:
49, 41, 43

Warm Up:
2x
10 Push Ups
with a PVC …
10 Presses
10 Push Presses
10 Push Jerks

Mobility:
Shoulders on bands

Max Effort:
Alternate between the two, waiting 60 seconds between each exercise.

Push Press -
1x 8 @ 60%
1x 5 @ 70%
1x 5 @ 75%
1x 3 @ 80%

Weighted Pull Ups -
8 @ 25 lbs
5 @ 25 lbs
5 @ 25 lbs
5 @ 25 lbs

MetCon:
4x
5 Power Cleans @ bodyweight (170 lbs)
50 Double Unders

Thursday 5 AM Lifting Class
Today was the final week that we are off the bands and just doing some heavy lifts.

Box Squats^
1x 5 @ 70% of 1RM

1x 5 @ 75% of 1RM

1x 3 @ 80% of 1RM

1x 1 @ 90% of 1RM

[195 lbs, 205 lbs, 220 lbs, 247 lbs]

Bench Presses^
1x 5 @ 70% of 1RM

1x 5 @ 75% of 1RM

1x 3 @ 80% of 1RM

1x 1 @ 90% of 1RM

[130 lbs, 140 lbs, 150 lbs, 170 lbs]

^Alternate between Box Squats and Bench Presses with 1-2 minutes between sets.

Auxiliary Work
4x 8 Weighted Back Extensions with 35 lbs plate.
4x 10 Reverse Hypers (not able to do)

Worked on rowing form for a while … would have done the other auxiliary exercises but I’m still a few days away from being able to wear a shoe and the reverse hypers pads land right on my ripped up heel.

Warm Up:
5 Pull Ups
10 Push Ups
15 Squats
Start low-bar back squatting

Mobility:
Shoulder stretches (pvc pass-through and shoulders on bands)
Sit in squat for 1 minute

Max Effort:
1x 20 Low-bar Back Squat
215 lbs [tied PR]

MetCon:
4x
3 Hang Power Cleans @ 155 lbs
6 Box Jumps @ 32”
12 Toes to Bar

After the 4 rounds, and still part of your WOD time:
3 Hang Squat Cleans @ 155 lbs

Partner WOD:
50 Torso Twists with 14 lbs Wall Ball
50 meter sprint*
50 High Pulls with 52 lbs Kettle Bell
50 meter sprint
50 Roll Up Squats
50 meter sprint
50 Stick Jumps
50 meter sprint
50 Weighted Sit Ups, passing a 14 lbs Wall Ball back and forth
50 meter sprint
100 Flutter Kicks
50 meter sprint

Each person finishes with
5 Handstands
5 Forward Rolls

*All sprints required rapid-firing your feet for 10 seconds prior to taking off on the sprint.

I hit CrossFit Belltown for the Saturday, 9:30 class. Absolutely fantastic group of people. Coach Brandon was about as positive, warm and inviting as one could hope … and he’s a heck of a coach, too!

Warm Up:
2x
10 Mountain Makers
10 Push Ups
15 Sit Ups
10 Light Good Mornings (45 lbs bar)

Mobility:
Shoulders on bands

MetCon:
Team WOD: 3 rounds for Total Score (Brad, me, Crescent, Roana, and Marie … noted just so I remember who I got to play with today :)
1 minute Row, max calories
1 minute Ring Dips
1 minute Double Unders

Team Total:
862

Cash Out:
3x 10 GHD Sit Ups

As usual, I screwed my teammates over on DUs. Sorry guys!

Thank you, CrossFit Belltown, for a great morning … and WOD!

Aw, yeah. Got to get a little WOD in at The LAB, home of CrossFit beastess, @crossfitproblms. Unfortunately, she was at the games. But, still fun to check out someone else’s box … and it was/is a really good one.

Warm Up:
Row 500m

Mobility:
Leg swings, shoulder rotations, plate swings, duck walk, lunge stretches

MetCon:
50 Walking lunges with 45 lbs plate overhead
40 Burpee plate jumps
30 (30 l/30 r) Dumbbell snatches @ 35 lbs
20 Pull ups
10 Bear Crawls (1 crawl = length of gym)

Warm Up:
All Skate [chose push ups, hangs on the pull up bar, squats, squats with the 45 lbs bar, a few double unders]

Mobility:
PNF Hamstring
Calves on wall
Handstand hold

Max Effort:
Barbell Row
8x @ 70% [130 lbs]
5x @ 75% [140 lbs]
3x @ 80% [150 lbs]
3x @ 85% [160 lbs]
1x @ 90% [170 lbs]

MetCon:
3x
90 Seconds Max Reps of …
Burpees
Power Cleans @ 135 lbs
Double Freaking Unders

Breakdown:
Round 1 [25, 12, 33]
Round 2 [25, 11, 35]
Round 3 [26, 11, 39]

Dang are my legs beat today!

5 AM Resistance Training:
Bench Press (no bands):
8x @ 70% [130 lbs]
5x @ 75% [140 lbs]
3x @ 80% [150 lbs]
3x @ 85% [160 lbs]
1x @ 90% [165 lbs]

Box Squats:
Shiny new black bands with 1 knot
12x 2
55% of 1RM [145 lbs]

Auxiliary Work:
3x
(a) 5 Good Mornings to Squats @ 95 lbs
(b) 8 Reverse Hypers @ 120 lbs
(c) 5 Weighted Back Extensions with 35 lbs plate

8:15 Work:
Not for Time
30 High Bar Back Squats [135 lbs]
20 Pull Ups
10 Push Press [135 lbs]
20 Front Squats [135 lbs]
15 Pull Ups
5 Push Press [135 lbs]
10 Overhead Squats [95 lbs]
5 Pull Ups