Dan and Max, two legit CFJ athletes that keep me honest, inspire, and help me fight to get back to where they are!
Had to make sure I conducted today’s training as I will have to take a few days off for some tests, but glad I did and it felt good.
Not ready to max on a BS, but did hit 5×5 BS at 155lbs and felt good. To scared to put bar directly on neck/back so used a manta ray.
WOD RXd with Row = 5:55 wanted unbroken but set the KB down on set of 20 Goblets
Then 30 Reverse hypers at 70lbs
Still on hatch squat program for another couple weeks then I will do max out..
Week 9 day 1
Back squats
5@115
3@135
2@150
2@170
1@180
Front squats
5@110
4@130
4@135
4@145
WOD rx’d w/row
5:43
Came back in evening and did fridays WOD since I will be resting that day before KO this weekend..
“Francy” w/row/bike/row
400m row
21 thrusters@65#
21 pull ups
1k assault bike
15OHS
15t2b
400m row
9 thrusters
9 OHS
9 t2b
9 pull ups
Time= 11:10
Would love to repeat this on a warm day and run instead of bike and second row!
Thanks Shan for the tips on rowing after! I’ll keep practicing..it’s a no wonder why my back always hurts!
5k row
25:10
B Squats
All sets with 8 reps x 165
–
WOD rxd with bike
4:45
Back squat
8 @ 85
5 @ 105
3 @ 125
2@ 135 PR
1@ 145 PR
1@ 155 PR
Failed 1@ 165
Wod rxd with rows
5:36
Back Squats
8@105
5@125
3@145
1@155
1@165
1@175
Failed 1@185
WOD as rx’d w/assault bike
5:42
Dan and Max, two legit CFJ athletes that keep me honest, inspire, and help me fight to get back to where they are!
Had to make sure I conducted today’s training as I will have to take a few days off for some tests, but glad I did and it felt good.
Not ready to max on a BS, but did hit 5×5 BS at 155lbs and felt good. To scared to put bar directly on neck/back so used a manta ray.
WOD RXd with Row = 5:55 wanted unbroken but set the KB down on set of 20 Goblets
Then 30 Reverse hypers at 70lbs
Back Squats
**Participated-sort of**
WOD Rx+ w/ row=5:29
Back squats:
8@185#
5@225#
3@245#
1@275#
Failed twice at 300#
WOD w/row & 55# kb
6:16
30 ghd sit-ups
30 hip extensions
1:30 high plank hold
Back Squats:
Participated – didn’t try for a new 1RM
WOD w/ row & 45# KB
5:17 I believe…
fun class!
Back squat
8 @ 85
5 @ 105
3 @ 135
2@ 155
1@ 185
1@ 205 PR
Failed 1@ 215
WOD RX w/rows
5:59
Thanks for the kind words Okie, looking forward to seeing you back in the gym
Strength:
445# knees finally cooperating, felt fine, more in the tank!
WOD Rx:
4:14 unbroken
Strength:
355# (30# pr)
wod rx
4:58
BS to 245#
WOD RXD
7:12
Back Squats
5@135#
3@185#
3@225#
2@285#
1@315#
1@365#
Failed@375#
WOD
Rx+ with row
Everything unbroken
Time: 5:03
Did 8 reps for each
65-65-75-75-75-75-75
–
Wod with 20#
6:50
Back squat
345 (pr)
Wod RX (row)
4:22
Squat
5@185-3@225-3@275-2@300-1@315-335-350(tie PR)-360(f)
WOD rx – 4:44
*w/ row
All done @ Bixby
Strength back squat
1@345
Fail 375
Wod rx with running
Time=6:34
Back squat
1@250# (25# pr!)
Thanks for the encouragement Shan!
Wod rx w/ row
4:56
Back Squat
Up to 235# – heaviest since my injection in the knee. Felt some discomfort so shut it down at that weight
WOD Rx w/row
5:18
Back squats
1@415 10lb pr
Wod RX+ w/row
4:32
All unbroken and didn’t set down
Then KO test wod with the one and only Meredith that was fun and deceiving
Back squats:
8@155
5@205
3@245
2@295
1@335
2@295
8@155
WOD:
Row,55kb
7:06
Still on hatch squat program for another couple weeks then I will do max out..
Week 9 day 1
Back squats
5@115
3@135
2@150
2@170
1@180
Front squats
5@110
4@130
4@135
4@145
WOD rx’d w/row
5:43
Came back in evening and did fridays WOD since I will be resting that day before KO this weekend..
“Francy” w/row/bike/row
400m row
21 thrusters@65#
21 pull ups
1k assault bike
15OHS
15t2b
400m row
9 thrusters
9 OHS
9 t2b
9 pull ups
Time= 11:10
Would love to repeat this on a warm day and run instead of bike and second row!
Thanks Shan for the tips on rowing after! I’ll keep practicing..it’s a no wonder why my back always hurts!
Can do air squats with minimal discomfort in my left knee but not worth attempting heavy back squats so I did tomorrow’s workout instead:
Strength: Max Shoulder Press
Up to 155#; Failed 185# & 180#
6min AMRAP w/75#
6 Hang Muscle Clean
12 Shoulder Press
6 T2B
3 rounds + 11 Shoulder Presses
BS to 235#
WOD As
Rx’d+ w/ row
6:10
30 GHD’s w/ 14# wb
Sick day
Built up to 335 on FS
WOD RX with assault bike: 4:18
Strength up to 305#
—
Wod RX (Run)
5:10
Back Squat
395# – 40# PR
WOD w/ Run, Rx’d
6:06
Back Squat:
1 @ 215
1 @ 220
Failed 225 twice 🙁 –
WOD: RX+ with Row & 55# – 5:37 #Ouch
BS up to 315-335f
Wod w/ row, 80#kb
7:32