5x3 Deadlift

3-3-3-3-3 reps deadlift

255-275-285-295-295

First time heavy deadlifting in awhile

Say goodbye to the blog.

Hang Squat Cleans/Burpee Pull-ups

4 rounds for time of
7 hang squat cleans, 105lbs
7 burpee pull-ups

7:35

5x5 push press

5-5-5-5-5 reps push press

105-115-125(4)-125(4)-115

I think I'm going to retire this blog. No need to use it anymore, I'd rather use a better tool.

Tabata Hill Run

8 rounds: 20s on, 10s rest of

run up that there hill as fast as you can

I gone and done it. It was really hard. I was pretty spent after the first 3 or 4 intervals of work.

5x5 Backsquat

5-5-5-5-5 reps back squat

185-195-205-210(3,F)-210(2, F)

Low bar squatted again today. Did this last time on April 20, stopped at 210 for 2 reps. This time 205 felt good. Overall happy with this, expecially since I haven't back squatted in a while.

Heather: 32 lengths of the pool (various strokes/kickboard for 8 lengths)

Rowing/Hang Squat Clean Thruster Push Press

4 rounds for time of:
Row 250m
10 hang squat clean thruster + push press (do a hang squat clean thruster, then do another push press at the top), 35lb dumbbells

14:20

Pull ups/Ring Dips/Toes to Bar + Box Jumps/Push ups

AMRAP 15:
12 pull ups
12 ring dips
12 toes to bar

5 rounds + 6 ring dips

Felt like this was kind of a weak effort, but whatever. Toes to bar are really hard for me for some reason.

Then, about 45 mins later

21-15-9
Box jumps, 28-30" picnic table
Push ups, chest to deck

Just walked up to the table and did it. Little warm up and didn't time it.

Sandbag Presses

6 sets of max reps strict press with 80lb sandbag

#-#-#-#-#-#

Recorded this, pretty ugly. I tried a couple different methods of holding the bag. Grabbing some material and squeezing it together a little seemed to be the best way but I couldn't hold onto it for all that many reps

Front Squat/Clapping Push ups/Double Unders

10-9-8-7-6-5-4-3-2-1 rep rounds (or however you want to specify it...) of:
sandbag front squat* (~80lbs sand bag)
clapping push ups (chest to deck)
30 double unders (in every round)

*more like cross between zuricher (cradle in elbows) and front squat

15:30

This was really really hard. I haven't lifted under load in awhile or done double unders, my DUs were terrible- mostly my arms were spent by the time I got to them. I didn't do a single set unbroken. I might have tried to warm them up more but I'm not sure how much that would have helped.

80lbs Sandbag is really big and awkward, did all sets but the one of 8 unbroken on the squats. Using the sandbag puts a lot of the weight way out in front which makes the squat harder, I tried to really stay tight in the bottom and keep my back straight and weight on my heels. These efforts were met with moderate success.

Clapping push-ups are an interesting movement, I'll probably try to incorporate them or chest slap more often during my travel time here.

Most extensive notes I've written on a WOD in a long time, if not ever. Also, still somewhat sick, breathing got hard fast. That's probably worth noting.

Burpees/Run/Lunge

WOD
4 rounds for time of:
10 burpees
run to end of road and back to end of driveway (steep hill but short)
walking lunge back to burpee location

Did this one with Heather's little brother, he's a rising senior in HS and a swimmer so I was introducing him to Crossfit

My time: 6:08
His time: 6:18

Skills
Sandbag cleans and push-presses

Note that Friday's post was intentionally omitted, it was a rest day

Push-ups/Superman/Squats

4 rounds for time of:
30 hand release push-ups
30 superman
30 squats

11:58

Rest days

Yesterday and today, I have a cold.

Also, in Seattle.

Also, tomorrow...

Push ups/Situps/Flutters

4 rounds for time of
50 push ups
50 sit ups (unanchored)
50 4-count flutters

22:46

Rest day

Yesterday (unplanned) and today (unplanned, travel)

HSPU Strength WOD

6 Sets Max Reps HSPU

7-5-4-3-4-3