Another home version of a Pack-scale CrossFit Brand X workout.
For time:
21-18-15-12-9-6-3 of:
Sumo deadlift high-pull, 53lb kettlebell
Push jerk, 50lb sandbag
Didn’t take as long as I thought it might: finished this in 8:09. Now I need to go stretch well so my lower back doesn’t lock up.
Tagged kettlebell SDHPs, overhead, push jerk, sandbag push jerk, SDHPs
I have not given up on the Summer of Murph.
“Murph” (60%)
Run 0.6 miles
60 pull-ups
120 push-ups
180 squats
Run 0.6 miles
So, this is the new plan for the Summer of Murph: instead of adding 5% every two weeks, add 10% every three. I finished this in 23:18. That’s almost six minutes faster than when I did 60% during the last SoM, but it brings my theoretical Murph time from 36:10 to 39:20. That’s less than pleasing, since the latter number is higher than my actual Murph time.
But maybe that shouldn’t be surprising? We’ll see how things go in three weeks.
Posted in Long slogs, Metcon
Tagged murph, pull-ups, push-ups, running, squats, summer of murph
Closing out the week with the back squat linear progression.
175 x 5
175 x 5
175 x 5
175 x 5
175 x 5
Still going strong. Did these without the “benefit” of the mirror again.
Back home, and back to Teagle for barbell work.
Shoulder press
130 x 3
115 x 5
110 x 5
Bent-over rows
145 x 5
130 x 6
115 x 7
The shoulder press went well, and next time I’ll bump up the starting weight. With the bent-over rows, the load I started with was less than it needed to be, so I’ll bump it up yet again next time. I will say that I like the movement a lot, and with some of the adjustments I made to my deadlift last time I can definitely see how the two movements relate. I’m not sure why the row — both barbell and kettlebell — is so excluded from the CrossFit canon.
Posted in Strength
Tagged bent-over rows, overhead, reverse pyramid, shoulder press
I’m on the road, and I feel like crap. Decided to work out anyway, with a short one that works in a hotel room.
Burpees x 50
4:32
Not my best time for this one, but not my worst, either. Just glad I got something in, frankly, under the circumstances.
I’m traveling today, so I needed something Nasty, Brutish, and Short. This scaled, home version of Karen seemed to do the trick.
“Karen”
For time:
Sandbag thrusters (25lbs) x 100
Finished in 4:24, more than 30 seconds faster than when I did this in January. Cool.
Posted in Metcon, Nasty, brutish, and short, WODs
Tagged Karen, sandbag thrusters, thrusters
Friday was deadlift day at Teagle; seemed like it was what everyone was using the Olympic racks for, yours truly included.
355 x 3
320 x 4
295 x 5
Again, this started at 97% of my max; I just bumped up the weight for the third set. Good choices, really: today everything felt difficult, and I was glad to get the prescribed number of reps done.
But hey: deadlift day!
