It wasn't laziness this time...

But I still should have tried to make a bit more time for CF the last couple days. I'm way behind at this point, but it's better than skipping stuff to catch up. So today I did 'Joshie'

"Joshie" (Pack Scaling)
Complete three rounds for time of:
30 pound Dumbbell snatch, 21 reps, right arm
21 Tuck sit Pull-ups
30 pound Dumbbell snatch, 21 reps, left arm
21 Tuck sit Pull-ups

32:15

This. Was. Tough. I had to take a lot more LOC (lack-of-character) breaks than I usually do, and my pull-ups were a lot weaker than I thought they would be. I guess I need to work more on dead hang pull-ups...

In other news, I may have finally managed to convert someone to the kool-aid. I was talking to one of the guys I work with and he said he's thinking about trying CrossFit out. Better than nothing at this point. And I plan on converting one more when I go home to Cali in a week. And I can't wait to finally be able to work out with my brother and close friend again. I plan on trying to crush them both (though I have a feeling we'll all be fairly even with most things except the really bad metcons). Haha. At least I can be truly sadistic and noone will give me any odd looks or tell me I'm crazy.

Yesterday: Front Squats

CFWUx2
Burgener WU
And a little squat clean practice

Front Squat 3-3-3-3-3
115/135/165/175/180 (PR)

3 rounds max rep chin-up (strict, c2b):
15/12/8

Finally some squat progress! Even though I'm really more interested in getting my back squat up, I know progress in the front squat will help me work toward that goal. By the last set I was still feeling good, but I'm starting to incorporate some of the stuff from CFSB now, so it'll be easier to start this summer...namely, in this instance, walking away after I hit a new PR. I felt good and could have possibly done one extra set and gotten a bigger PR, but it wouldn't have meant much and I would have risked overdoing it. 5lbs is plenty good.

Yesterday...

My grip was shot because of the drills we did at work, so I'm having to set 'Joshie' aside for another day.

WOD 022309
CFWUx2

'Grace'
95# Clean and Jerk, 30 reps
(from floor, full squat clean)

11:24

Then...
Worked on L-sit pull-ups

Today:
Rest Day!

Blasted government computers...

...won't let me post. Oh well.

Yesterday:
CFWUx2

Bench Press 5-5-5
1. 175 2. 180 3. 185x4 (failed last rep)
Squat Clean 1-1-1-1-1-1-1
1. 115 2. 135. 3. 145 4. 150 5. 155 6. 160 7. 165
Weighted Pull-up 5-5-3-3-1
1. 35 2. 40 3. 45 4. 50 5. 75 (PR!)

Today:
CFWUx2
added HSPU, omitted Pull-up

"Death By Pull-ups"

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Rounds: 13 + 8 pull-ups

...then...
3 rounds:
10 Kettlebell Swings, 1 pood
10 Ab Wheel Rollouts

Meet my new future workout partner and camping buddy!

This, dear readers, is my new little girl, Waffles (don't ask about the name...long story)

Rest Day....

...finally! Ha!

HSPU day 50 (14-10-10-16)
Woo! Done! I'm going to give my shoulders as much of a rest as the WODs will allow for a week or so and see if I can get 20 consecutive HSPU. My current PR is only three reps less, so it should be doable.

Today is cleaning day, and the second of my 3 days off (of work, not CF).

In other news, 15 days until I make the long drive back to California on leave! Can't wait to be able to work out with my brother, Kenda, and the as-of-yet CF virgin David. It'll be a lot more motivating than my usual workouts out here, since noone here seems to be interested in working out out with me or even giving CF a try.

WOD 021809

HSPU day 49 (17!-15-11-6)
One day left! I think I'm going to try for 20 consecutive HSPU about a week or two after the challenge is over, just to satisfy my ego. Haha

CFWUx2 minus dips

Back Squat 5-5-5
1.195# 2.205 3.210x4 (failed last rep)

5 rounds for time:
95# Sumo Deadlift High Pull, 10 reps
10 Ring Dip

Time: 5:56

Dahyumm!! That was a great time for the WOD. I'm impressed with my own awesomeness! Haha...

Squats, though...I'm only marginally satisfied with the progress. It's better than I've been doing. I'll stay at 210 for my 3x5's until I can complete that last rep.