Yesterday was a healing day. Much needed after the damage from Mon. Getting back into it after that cold was a bitch. So I did strictly skill practice today:

Snatch 7-7-7-7-7
Squat Clean 7-7-7-7-7
Deadlift 7-7-7-7-7

65-95-95-95-95
65-95-95-95-95
95-95-95-95-95

50 double-unders for warm-up.

I made sure to focus on form, something I often don't take the time to do. It's gonna be skill practice for awhile. I think this should happen more often with Crossfit and we lose sight of an important aspect of training if we don't.

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"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Stretching, Squats, and 50 SDHP's for warm-up

Sit-ups were anchored on the ground.

14:02

Previous time: 16:58

Not sure if this is a PR cause I didn't type what the sit-ups from last time were. Still a good workout. Took it easy cause I'm still coughin up my lungs.

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120 pull-ups
120 Dips

CFWU lite x 2

32:36

Still coughing my lungs up so this one was pathetic. At least I finished. Snatches tonite.

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Still coughing up my lungs. I guess I'll wait til after xxxmas.

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Sick.

From Crossfit CenterMass:

Warmup:

CrossFit Warmup

WOD

1st
Squat 5-5-5

135-185-185

2nd
“Tabata by Death”
Alternate Deadlifts and Burpees
Deadlift, 225lbs

*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .

*The entire workout should take 8 minutes.

65. Had to lower the DL to protect the back

Finish
3rounds of:
Max hold L-sits

No clock so I counted-31-37-30

Not too bad a WOD. I'm sick so I missed yesterday.

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30 Muscle-ups: 11:24

New PR! Pulled it thru on the last one. Almost didn't get the transition, but my shoulders are getting stronger. The first 8 were done as doubles. In other words, I managed to muscle-up, come down to starting position without touching the ground, and muscle-up again. Failed on #10, but will continue to practice this. My hands, while scabbed, are not shredded. So that's a big plus.


Previous:
14:29

Off to do some Pull-ups and Dips with Jeffy.

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"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

CFWU less pull-ups

KB was actually 1.67 pood.

10:56

New PR! Did this with some of the members of the Crossfit group here in Evansville.

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Can someone please give me a way out? Cause I'm losin it. Here I am in Indiana with a woman that is demanding me to be someone I am not. Jamie, my gf, my love is pushing me to the edge. She demands more than I can offer. I do my best to support her, but she demands me to cater to her every whim and desire of affection. WTF? I give her affection when we go to bed. She has twin girls. How can I rightly step in and interfere with their attention from their mother? I'm not their father, though I'm jealous that I'm not. Maybe if I had them as my own it would be easier. I seriously think this was a huge fuckin mistake. I love all 3 of them, and do what I can. Why demand I give more when I'm trying to adjust to the whole family thing? Jamie says I couldn't handle having a kid with her. She's right. With her. If I had a kid with a more sane woman, I could do it just fine. I just need to ease into this shit. I honestly think that Jamie needs a man that is more submissive and bends to her will. What a mess I've gotten myself into. Now there are kids involved and I'm going to break their little hearts.

Run 5k

CFWU x 2

22:13

Treadmill. Jeff is doing really well. I look at him being able to complete a full 5k sans rest in the spring if we keep this up.

For time:
Run 800 meters
30 Back Extensions
30 Anchored Sit-ups
30 115lb Dead Lift
30 Knees to Elbows
30 1.67 pood KB swings
30 GHD sit-ups

CFWU x 3 less sit-ups and back extensions

17:12

Kicked my ass. Run was on a treadmill.

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30 Muscle-ups: 14:29

Stretching for warm-up.

New PR! Previous: 27:09

Forgot to post this from yesterday:

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

35 min. I accidentally deleted it.

50 double-unders for warm up.

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Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions

100 double-unders for warm-up. Really sucked, I guess I am still getting over this flu thing.

12:32

Did this one with Jeff so we had to share the equipment which meant some time delays. still good though.

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Edit: subbed SDHP for rows 45lb bar x 100

Well, I attempted to do 30 more muscle-ups, but my wrist failed after 16. I suspect there is more damage under the scab. It's okay though, I have to workout with Jeff tonite, and that'll make up for it. Been sick, but I think I can hack this.

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400 meter Walking lunge

17:32

CFWU lite-arms are trashed from Linda and yesterday doing the full CFWU with Jeff.

100 double-unders after that. I really had to work to get these done after the lunges. Then 50 singles and 50 running in place. Good skill practice.

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