6/29 - CrossFit Total

Back Squat:

225# Miss
205#
210# Max

Press:

105#
110# Max
115# Miss

Deadlift:

255#
275#
300# Max (PR)

CFT: 620 lbs

20 Minutes AMRAP - 400m run and max rep pull-ups

21 minutes
6x Pullups - 8,10,10,9,8,7 =52 Total
7x 400m

Pullup Bar was huge, at least 2" in diameter... Each set I felt like I could pull more, but my grip was failing. Tore out a nice chunk of a palm callous on the second to last set of pullups.

Ow, my forearms

AMRAP in 20 minutes of:

5x 95# Thrusters

7x 95# Hang Power Cleans

10x 95# Sumo Deadlift Highpulls

4 Rounds + 5 Thrusters, 7 Cleans, 1 SDHP

SDHPs were brutal.

Numbers

WOD was 3-3-3-3-3 Front squat

3x 145#

3x 155#

1x 175#

2x 165#

3x 155# (I might have done two sets of 3 at this weight, I don't remember)

Also some bench presses just for fun

6x 185#

3x 185#

3x 195#

3x 195#

3x 190#

I'm back

I've gotten back into Crossfit in earnest in the past week or so, after a couple weeks of traditional lifting/running conditioning.

I don't yet have a stopwatch, so my times are based on watching wall-clocks so not very accurate.

6/16 - Fran, ~15 minutes. Unlike my usual fran experience, I blew through the thrusters, and I was handicapped only by pull-up strength.

6/18 - 40-25-10 Reps 20lb/10ft wallball and pullups. Something like 18~20 minutes I think?

6/19 - As many rounds as possible in 20 Minutes of

5 HSPU

10 135lb Benchpress

15 95 lb Push Press

20 Dips

2 rounds + 5 supported HSPU and 10 Bench (last two sets of HSPU were supported)

6/21 - Planned on doing main site WOD (Brutal pullup workout), but was simply to burned out on pullups for it to be worthwhile. Did 1RM power cleans and 5 Rep DLs instead (worked up to 145# and 3x5 @ 225# respectively)

6/22 - 3 Rounds for time:

400m run

21x 40lb KB Swings

6x HSPU

in ~18-20 mins