7/17 and 7/18

Took off 7/14, rock climbing/bouldering with my daughters on 7/15 at Rock Spot.
BJJ on 7/16 in the sizzling heat. That was awful.

July 17
3 rounds for time of:
15 Hang power cleans @135lb
15 burpees

1:43/2:31/2:54 = 7:08

Warmed up with 1/3 CFWU

July 18

"Nancy" (the main page workout from 7/15)
5 Rounds for time of:
400m run
15 x OHS at 95lb

Run/OHS times by round:
1- 1:43/0:52 = 2:35
2 - 1:50/0:57 = 2:47 (5:23 elapsed -  got the bad "Nancy" headache from shoulders/neck disc)
3 - 4:28 (9:52 elapsed)
4 - 3:39 (13:21 elapsed)
5 - 2:08/1:43

17:13 Total (not unhappy, really. Capable of going closer to 15 mins. First 2 rounds sub 3 minutes.

1/3 CFWU, DUs

More workin' out

July 12, 2013

Ye Olde "Heavy Grace"

30 reps for time of 155lb Clean (FSC) to overhead

DUs
1/3 CFWU
95x3, 135x4

5:43 Not a PR, but getting back to where I'd like to be.

July 13 (a chipper from hell)

For time:

15 reps x 155lb squat clean - 2:10
30 toes to bar - 2:30
30 box jumps (24") - 2:08
15 muscle-ups - 7:54 (this was awful)
30 db pushpress/jerk (40lb) - 2:11
30 DUs - :50
15 thrusters @ 135lb - 3:35
30 pullups - 3:43
30 burpees - 4:34
300' walking lunge with 45lb plate overhead - 12:35 (brutal)

1/3 CFWU, DUs

This was awful.
Total time was 41:46

Okay, let's try again

July 8, 2013

Short run, between 1.5 - 2.0 in San Diego (Del Mar loop)
13:30. I think that's a PR

July 9, 2013
"Diane"
21-15-9 of
225lb DLs, HSPUs
Had to ease back into this as first workout post elbow-injury from jiu jitsu.
6:25

July 10
1/3 CrossFit Warm Up
Then FS Bar x 7, 135 x 5, 185 x 3 (pause squats)

In 12 minutes establish a three rep max for front squat
225-245-255-275-285 (def had more, but stopped with a minute left)

Rest 7 mins, then
3 rounds for time of:
400m run
5 shoulder press at 135lb
5 weighted pullups at 55lb

Took a rest day on the 11th

Sep 7, 2012

Again, having a court schedule and flights does horrors to my diet and workout plans.

Skipped 2 days again, then a light run to start the morning of Sep. 7.

1 mile, working on some technique in my flatter shoes.

8:31. (2 "laps" around my apartment complex, one slightly longer loop, followed by a second, just shorter). 4:24/4:07.

Way more winded than I should be.

More rest than necessary

Wanted to take a light rest day and didn't time this with my travel very well.
So, two days off, but I got in something on September 4.

I did 50 thrusters at 115 pounds in 5:14!  ....The only problem is that the workout was 100 thrusters.

So, I did the next 50 in about 10:10. Just fucking awful.
I ran out of schlitz. I keep wondering if I miscounted, but I know I didn't. A LOT of standing around looking at that bar on the last 50.

Oh, well.

Sep. 1, 2012

Decided to mix in some running, and Lord knows a need a lot of work on that, so I at least had to dose it with some oly lifting at the same time.

5 RFT of:

5 Clean and jerk (all full squat-cleans) at 135
Run 400m

Rd 1= 2:11
Rd 2= 2:49
Rd 3= 2:51
Rd 4= 2:56
Rd 5= 2:53
Total = 13:41

Wish I had looked at my watch at the end of each set of 5 C&J's to see what the runs looked like. After the first one, I know what they felt like - frigging awful. I suspect they looked about like that, too. Gotta get comfortable with running a little quicker and gaining my breath while striding.

Of note is how "light" 135 now seeems for cleaning. What was once a 'big' weight for a clean or jerk is now, uh, not. I thrustered every one of the C&Js.

Blech to the runs.

Tabata Jiu-Jitsu (don't try this at home; we're trained professionals)

8/31/12

Went to the CT dojo and got in some BJJ, Tabata-style rounds.
8 rounds- 4 mins on, 2 mins rest

Rounds 6 & 7 consisted of some stand-up, judo style take down/throw attempts. JFK had an absolutely brilliant drop seoi nagei in response to my arm drag that almost... almost got around his side. I managed not to go ass over teakettle by body reaction, even though my brain was completely surprised at the vacant space where he had been standing just a moment before. I landed on his back and then sloughed off to the side.

Later on, the tightness set in. Better the next morning. In fact, fine, really.