Rest Day

Today was a rest day thank goodness. Had no time had to deal with a vehicle rollover where a 17yr old tried to answer cell and lost control. He is on life support. Don't think I will be using my phone on the road anytime soon.

"ERIN"

Tougher then it looks 24:54 first to rnds were as Rx'd. In order to keep some intensity to it I dropped to 30lb for rnds 3-5. It feels good to get back to doing CF regularly even though my ankle is not completely healed.

First Post in ages. Did the Ironman and loved it 7:39 I think. Also new Deadlift PR of 360#s. improved my garage Gym and added a daughter and enrolled the other into gymnastics. Plan on attending a level 1 cert in August.

37-39 and another PR

I did Kelly in about 30minutes. I forgot to check the the time at the start of round one, plus the box wasn't high enough neither were the wall balls. Taking those things into account I added a bit of time to what I think I had. So at least I have an idea where I should be. Got an interesting response from another co-worker stating it looked exhausting. I could hardly breathe when I responded, without stopping, that that was the idea.

I did Deadlifts the next day. Wanted to hit 300 but no. I hit 285#lbs though so that's a new PR. I failed it once and I did not look pretty when I got it. with veins popping red face and the like. So many people were more concerned that I may hurt myself with my workout as opposed to paying attention to their own 5 minute break between sets. I never felt an ounce of pain from doing the workout.

I did Helen at the gym with Coach D. It was open gym day and I looked at what others had done. Some of them were a little daunting especially as I was dehydrated from being out and about all day. Anyway did Helen in 13 minutes even. The last run was killer and oddly it was the first two sets of KB swings that were the hardest.

I have been asked to do the Petawawa iron man at the end of the summer. Don't know if I want to or not. I currently don't feel at all ready for it. time break out the ruck I guess.

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.