Tested the back. Seemed fine. Tomorrow will tell me whether or not it was a bad idea.



strength: 5 x 3 FS pause at bottom 3 secs @ 60-75%
45 x 3, 75 x 3, 115 x 3, 115 x 3, 115 x 3, 75 x 3, 75 x 3

WOD:
for reps:
for 5 rds:
20 sec ME DB push press (rx: 50: 35#)
20 sec rest
20 sec T2B
20 sec rest
40 sec burpee box jumps (rx: 30": 24")
40 sec rest

13,12,9,8,7
6,7,7,7,5
10,10,8,8,8

125 total

Back feels mostly fine today...just a little stiff/sore...but no way was I going to test it with today's workout:

Skill/Strength:

4 Rounds
Deadlift x 6reps (~55-70% 1RM)
Rest 30 seconds
Hollow Rocks x 20-30 seconds
Rest 30 seconds

WOD:
AMRAP in 4 minutes of:
10 Wall Ball (30/20)
10 Pull-Ups (scale up C2B)
Rest exactly 4 minutes, and then . . .
AMRAP in 4 minutes of:
10 Kettlebell Swings (70/53)
10 Push-Ups (scale up clapping push-ups)

Skipping this one. (I normally don't post a WOD unless I did it, but made an exception for this one.) You couldn't design a crossfit workout more likely to set me back...

...and what's with the increased rx? Yesterday it was 30" box jumps and today it's 30# wall balls. Maybe they increased the standards after the Games...

Yesterday's WOD...

Strength:
Push Press
4x6
*Heavy, but not max
-I did 55, 65, 75, 80

WOD
(beginner)
21-18-15, For Time:
Squat Cleans (xlbs)
Ring Row/Assisted Pull-Ups
-I did 55# and ring rows; finished in 13:21...probably should have done assisted pull ups

Warmup
500m Row

WOD
For Time:
20x Pull Ups
20x Front Squats [Rx: 95#F/135#M]
20x Ring Dips -or- Bar Dips
20x Box Jumps [Rx: 24″/30″]
20x Back Squats [Rx: 95#F/135#M]

*At the top of each minute, stop and do 4 Burpees!

WOD Time: 19:34

Holy hell! That's punishing. Great job!

Warmup
500m Row

WOD
For Time:
20x Pull Ups
20x Front Squats [Rx: 95#F/135#M]
20x Ring Dips -or- Bar Dips
20x Box Jumps [Rx: 24″/30″]
20x Back Squats [Rx: 95#F/135#M]

*At the top of each minute, stop and do 4 Burpees!

WOD Time: 19:34

Holy hell! That's punishing. Great job!

Yep. Apparently some folks were complaining that the WODs weren't challenging enough. So this was the coach's response. LOL

Skill/Strength: 4 Rounds
8 (each leg) Alter. Reverse Lunge (45#, 65#, 65#, 65#)
(perform these with a barbell in the front rack position)
Rest 60 seconds
8-10 (Weighted) Strict Pull-Ups (8,8,6+2,6+1+1)
Rest 60 seconds

WOD:

Every two minutes, on the two minute, for 20 minutes:

10 Thrusters (75/45: 65#)
20 Double Unders/10attempts

Argh. Shut it down after one round b/c back. Ugh.

Did 500m real easy on the rower and was done for the day.

Ice, treatment, rest, and try again another day. Such a minor back tweak at the time. Hard to believe it's taking so long to recover...but I guess I shouldn't be that surprised because old.

Yesterday’s workout was deceivingly awful for 6 min of total work in the metcon.

Strength: 5X3 Back squats (5 sets a 153#) First time using my new oly shoes, definitely helped me feel more stable

WOD: AMRAP 1 min on/ 1 min off for 12 min
9 deadlifts
6 hang power cleans
3 push jerks
I used 93#, RX was 103# in hindsight I should have done RX. I finished with 7 rounds + 9 deadlifts + 3 hang power cleans

Cash out/Mobility- 5 min squat hold
Basically spend as much time in the bottom of the squat for 5 min as you can, I was proud of myself for only taking one 10 sec break at the 3 min mark

WOD at my box today was 10-9-8-7-6-5-4-3-2-1 of hanging power cleans at 115 and 20-18-16-14-12-10-8-6-4-2 of abmat situps.

Warm up:
500m row
Alt tabata: DUs and sit ups
Scorpion Stretch
30 second handstand hold
10 kip swings
1 cycle of bear complex w/pvc pipe

Strength/Skill:
5 rounds of 3 Bear complex cycles (1 power clean, 1 front squat, 1 push jerk, 1 back squat, 1 back rack jerk)
*3 cycles must be done unbroken/without dropping the bar*
(95#, 115#, 135#, 135#, 135#)

WOD:
OTMEM for 16 minutes:
Odd minute: 1 cycle of bear complex @ 70% of heaviest cycle (95#), then ME DUs in the remainder of the minute
Even Minute: 10 V-Ups

Today was either the hardest WOD I've done, or my body just wasn't feeling it.

100 Kettlebell swings 35#
80 Burpees
60 Thrusters 45#

30 seconds on - 30 seconds off.

I was 16 thrusters short when I hit the time cap of 25min. I almost cried and almost puked :sad: :sick: but I didn't give up!!! Some days that all I can hope for.

That is one of the harder ones I've seen! I would have definitely barfed and wanted to cry!! Way to go on finishing and not giving up!