Sunday

A. Deadhang-to-inverted, 10 x 1; begin a rep every :30
B. Snatch balance, build quickly to a tough single
C. Overhead squat, 2-2-2, 22X1; 2:00 rest
+
7 sets for even times:
6 thrusters, 75
7 strict pull-ups
8 overhead walking lunge steps, 75
9 burpee box jumps, 20
:90 rest
+
1200m sled drag, same load as last week, alternate forward & backward as desired

A. complete

B. 155

C. 145, 155, 165(1)

+

2:52

2:57

2:42

2:50

3:00

3:22

2:56

+

complete with 90 on the sled

Another rough day.  I don't know what my problem is.

Was being very tentative with the barbell this morning.  Failed a couple of snatch balances (at light weights!), and also aborted a few well above parallel.  For some reason, I thought I would start the OHS sets at or above my heaviest snatch balance.  So, I got the 155 snatch balance, jumped to 165... and basically forgot how to jerk it from behind the neck.  Stripped the bar and built up again, but at this point I was getting tired and my wrists were killing me with the tempo.

I think I actually said "Fuck this" out loud like three times during the 7 sets.  I was not having it at all.  That was really hard. Now, several hours later, I appreciate the challenge, but at the time, I wanted to punch Stephen in the face.  Burpees were very, very slow on round 6, otherwise was pretty consistent throughout.  Pull-ups broken 4/3.  Overhead lunge steps were by far the easiest movement here.

Sled drag was just long.  At least the weather was beautiful!

Saturday 10 November

Fall Brawl competition at CrossFit Perrysburg:

Event 1: 2.5 mile run. Felt good. No idea of pace or time.

Event 2: 7 minute AMRAP of:
15 wallballs (14 to 9')
10 covp pull-ups
= 3 rounds + 8 wall balls.

Event 3: snatch + 2 OH squat ladder.
= Got 105 fairly easily. 115 wasn't even close. 30 dead lifts at 115 in the remaining time.

Event 4: 5 rounds for time of:
30' OH KB walking lunge (35lbs)
15 burpees
other hand lunge back
50 double unders
= Finished 4 rounds + 1 burpee before the 17:00 time cap. Lunges were super easy. Burpees sucked. Could not string together double unders for the life of me.

Event 5: 6 rounds of 1:15 on/ 0:45 off of:
4x40m shuttle run, then in the remaining time:
24" box jumps (rounds 1,3,5)
or
170lb dead lifts (rounds 2,4,6)
= 8 reps each round

Event 6:
2:00 AMRAP handstand push-ups
2:00 AMRAP muscle ups
2:00 to establish a 7rm back squat
= 3 + 0 + 175lbs. Super fatigued on the handstand push-ups. Could have gone heavier on the back squats.

Overall a fun day full of learning opportunities. Worked at a steady pace on events 1, 2, 4 and 5.

Saturday 27 October

A1. Incline bench press, 8-6-4-2, 20X1; 2:00 rest: 85, 95, 105, 115 (was awkward mainly because my feet couldn't reach the floor...)
A2. Clean-grip deadlift, 4 x 4-6, 22X1; 2:00 rest: 175, 185, 195, 205(4) - these were really tough today, for some reason
B. Single-arm overhead DB walking lunge, 3 x 20 steps (switch arms after 10 w/o resting); :90 rest: 30, 40, 45 (should have gone heavier)
+
For total reps and calories:
5:00 double-unders: 176
3:00 rest
3:00 AirDyne calories: 50
3:00 rest
1:00 double-unders: 28