36

Did the 1x 5 shoulder press 3x5 push press and 5x5 push jerk. I used 95 lbs for the first exercises complete and and for the first 2 sets of the push jerk. The last 3 sets were at 85lbs. I was happy, but not satisfied, given my shoulders are notoriously weak. Unfortunately there was a week in which I really did not get a good work out of any sort. I would do sets of push ups etc here and there but nothing that could be considered a work out. I need a couple more hours in the day.

I had a bit of extra time after the workout to work on some things so did a few weighted pull ups and dips. I also held myself off the ground on parallelettes four or five times for ten to fifteen seconds. Slowly building to that 10 second L sit. Then I did a 135lb Power clean. Good for level II.

33,34,pr's,35

So its been a few days.

#33 was four times 800M with as much rest as necessary in between. I never let myself get 4 minutes of rest it always around three. It was also on a treadmill so I could measure the distance accurately, just over o.5 miles. times were 8:15, 8:15, 8:10, and 8:08. I can go faster next time. I think the treadmill makes it easier to get good times too.

#34 3 rounds of 30 GHSU's and 25 back extensions. I couldn't do 5 rnds due to time again never thought this exercise would be so difficult. Plus I had to use a big ass rubber ball and a smith machine and bench to try and make a GHD. At any rate my abs and back felt exhausted for a couple days.

PR's. Sunday was rest day so I just played around a bit. I did a Turkish Get Up on each side with a 50lb Db. They weren't the prettiest thanks to my core being destroyed from the day before. I also did one on the right side with the 45lb Oly bar. Thought that was kinda cool because it is so awkward. Tried it with the lefts side and on I lost it on the way day bring my leg back around to the front. Oh well. Then I tried Deadlifts. I warmed up a bit and tried 260lbs for the lvl II 1.5 times BW DL. after i got that twice I thought maybe I counted wrong and had some confirm it. Then I did two more at 275lbs. Not earth shattering but way better then the last time I did DL's. Technique and confidence were here.

#35: KB Trifecta brought a co-worker in to the CFL so they could see what it was like. bastard beat me in the WOD. 10 KB swings 5 Kb cleans, and 3 KB snatches at 1pd as many rounds in 20 min. I got 19 rnds and 10 swings. co-worker got 23 rnds I think....jackass.

32 Fran

Fran 12:30 with 75lb Thrusters. Its a PR but the time I was looking for. I think I am likely not efficient enough on the Thrusters. Add that to the list of things I need to work on. Failed to mention handstand play the other day. I have no confidence that my shoulders will hold me so I almost put my head through the wall. Apparently I looked pretty funny. I am going to have to alter my goal to maybe one Handstand pushup seeing as right now I don't even have a handstand.

31 5 rnds 1 min each with 1 min rest 25# DB lunges, abmat situps, tuck jumps.

I did the WOD with two other people. Got my ass kicked. I did tuck jumps, they did heavy rope skipping. I can't skip to save my life. If I could I'm certain my score would have been a far sight better then 367 reps. While I was getting 20-30 reps on the tuck jump others were 40-60 reps on the skipping. The linges and situps were all fairly close. I think if I learn to skip better, I can easily hit 400.

Tried handstands, sort of had one for about 5 seconds, needed help to get into position though.

29 75 Pull ups/dips 30 Baby Barbara

Both of these workouts were scaled for a time crunch. The pull ups and dips were instead of muscle ups The goal was 120 to simulate 30 MU's. Not enough time though so 75 is all she wrote. I started doing Barbara and realized I wouldn't finish it in time for work so I halved everything. It took 19 minutes and I found perhaps halving it was too much of a reduction. I'll have to figure out something else or get my sorry ass to the gym twenty minutes sooner next time. Both workouts felt great and again generated conversation among other coworkers in the gym. I have posted the skill levels in the gym hoping to get people to try something new.

I now have a cold and am quite congested. I fought it off for about three or four weeks.

28 CFWUx1 BWUx1 1111111CJ.

Personal best on the C&J 105# not that its a great number but its still better then it was. Myself and a couple of co workers were discussing staring a fitness competition at work. A way to generate friendly competition and maybe get people off the couch a couple more times a month. Maybe stop them from eating McD's and Wendy's. A few people are into unfortunately other people think it sounds like work. Too bad. but its not done yet.

26 and 27 FGB and 5x400M run

Did Fight gone bad, however I did not have access to a rowing machine so a substituted 4lb SDHP's which sort of sucks because your already doing them earlier in each round. Didn't keep score, but it would not have been very good anyway. I lacked the ability to work for the full minute in second and third rounds.

The WOD is 4x400m but I couldn't remember that so I ran a fifth. Used a treadmill so the results are a bit hard calculate. The treadmill is definitely not ideal for this. It takes so long to get up to speed that you waste precious time just building to the sprint. That being said my fastest time was right around 1:18. Can't tell for sure thought till I get to track and run it there for a PR.

Brought out the rings. A co-worker who has been doing some crossfit on their own was working out where I set them up. He was familiar with the muscle up but had been able to do one in the past. I tried a couple without success and then he tried. I simply showed him the false grip and before you know it he did one. First try. Motivated by his success I tried again, no luck. He mentioned that it did not look like there was enough intensity at the top of the pull up on my last try. So I went hard the next time round. Not sure how I did it but I launched through the rings and had to let go because I was basically flying forward. So still a failure. No MU for me today but the other fella got three so good for him. I will do my WOD quickly and then head down and try again tomorrow.