Wednesday and Friday

Its the holidays, which means, time off. I, for some reason tend to spend a lot of time in places without computers, internet or cable television. I stopped at my office to check a few things and update this piece. Here are the past couple days of training.

My current plan is to get stronger and work on weaknesses. Therefore I have limited my main site following and either have been making up my own workouts or tweaking someone elses.

Wednesday

AMRAP 20
2 HSPU, 1" elevation, head to ground
4 ground to OH, 155#
6 chest to bar pull ups
8 box jumps, 30" box

7 rounds + 2 HSPU + 2 ground to OH

Unfortunately, none of the exercises were in close proximity to each other. Louis did this workout with me with deadlifts instead of HSPU and slightly less weight on the ground to OH. We had to change the weight on the barbell before each of our turns. Plus, when I was about to start round four, some lady came into the squash court (where we had the HSPU plates for elevation and the box jump set up) and told me that she needed to let her kids run around in the court. I was forced to stop and take the time to move the plates and box jump during the middle of the AMRAP (does she not realize this is timed!!!). The children then became a burden on the following rounds, running behind Lou and I during the jumps, talking to us, maybe I should have done jump kicks to there face instead. This took a bit a way from my production. Otherwise, all of the HSPU's were done in a row. The ground to OH was difficult but 155# is feeling lighter every time. Chest to bar were all unbroken and the box jumps were high and sucky.

Friday

My knees are still bugging out and it sucks. I feel like such a pussy by limiting the use my legs but I know its for the better. We did some strength work then a met-con. For the met-con I decided to do a tweaked version of "Mary" (that didn't involve squats in favor of letting my knees rest) that turned out to be nothing like "Mary" at all. Lets just say this WOD was inspired by "Mary".

Bench Press
20x1 135#
5x1 185#
3x1 225#
1x1 250#
1x1 260#

Not bad for only having benched twice in the last 8 months! I love Crossfit.

"Inspired by Mary"
3 rounds
5 HSPU, 1" elevation, head to floor
10 dumbbell swings, 70#
15 pull ups

10 deadlifts, 275#

3 rounds
5 HSPU, 1" elevation, head to floor
10 dumbbell swings, 70#
15 pull ups

10 deadlifts, 275#

3 rounds
5 HSPU, 1" elevation, head to floor
10 dumbbell swings, 70#
15 pull ups

33:37

This turned out to take a lot longer then I thought. I wore me out! I wasn't in the best condition after staying up until 4:30am the night before and sleeping on the floor for roughly 6 hours. Regardless, once it started I was feeling alright. Out of the 9 sets of HSPU I probably did 4 sets unbroken, including the first and the last set of the WOD. Its only a matter of time before full ROM HSPU become a strength and not a weakness. All of the swings were unbroken, this was probably the reason I dreaded them the most. The pull ups were hard as hell. We worked out at a globo gym and the only pull up bars (if you want call them that) are angled and covered in anti-chalk rubber. I had to split up the majority of the 15 reps, never into more then two sets though. The deadlifts were heavy and I did both of those sets 5-5. I was completely worn out after this. Great workout.