5 rounds of:
1 min 135# Deadlift
1 min 24kg KB Swings
1 min rest
My forearms/grip is the weak link for these movements.
My rep count was:
Deads: 25, 20, 15, 15, 15
KB Swings: 12, 10, 12(slipped out of my hands), 10, 12(slipped out of my hands at the top, had to bail out)
I may be addicted to the discomfort CrossFit affords me.
I followed up my 305# deadlift with 5 rounds of:
- 15 75# Sumo High Pulls
- 20 24inch box jump
- 25 20# Ball Slams
in 15:02.
It burns.
Fran… omg…
Laura:
15 – 12 – 9 reps:
65# Thrusters
Pullups
6:58, hell yes, prescribed weight!
Tyler:
21 – 15 – 9
95# Thrusters
Pullups
6:14, compared to 13:11 last time, I’ll take a 6:57 improvement.
That also knocks off a 2008 Fitness Goal.
Update: So pretty much everything is sore. Lats, triceps, quads, forearms… I’ll be taking today off.
Max Effort Push Press:
Reps: 5 – 5 – 3 – 3 – 2 – 2 – 2 – 1 – 1 – 1 – 1
45# – 65# – 95# – 105# – 115# – 135# – 165#(fail) – 165# – 170#(PR)
Slightly more than my bodyweight push press. I’ll take it.
Laura:
Annie:
50-40-30-20-10 for time of:
Double Unders
Situps
10:12
Tyler:
5 rounds for time of:
9 OHS – 65#
12 Pushups
15 24inch Box Jump
21 Situps
11:26
Max deadlift and then 3 rounds of:
10 Wall Ball
10 Box Jump
10 Ball Slam
Laura hit a PR in Deadlift with a 170# pull, +5. I also hit a PR, 285#, +20#.
Our last deadlifting was the CrossFit Total.
Then:
Laura used a 14# Med ball, a 20inch box and a 12# slam ball and finished in 4:11.
I used a 20# Med ball, a 24 inch box and a 20# slam ball and finished in 2:44.
I know what I’m doing tomorrow at the gym (Urban Monk from CrossFit Vancouver):
Lots of Tabata Rounds (20s on/10s off):
5 rounds each of:
Squats / rest in squat / Wallball (20#) / rest in squat
Jumping Pullups / rest / Jumping Ring Dips / rest
135# Deadlift / rest / 24kg Kettlebell swings / rest
Farmer Carry / rest with burpees / Farmer Carry / rest with burpees
Then
34 reps of your favourite exercise, I chose 24inch box jump.
34 reps for John’s 34th birthday.
Complete as many rounds as possible in 20 minutes of:
12 Thrusters – 65#
20 Jumping Pullups
135 thrusters and 220 pullups… not bad for 20 minutes. I had to use gloves because the bar I was using was new, and the knurling was slashing my hands up.
