Eeek I keep forgetting to post...
Today:
3 min plank
FS 5-3-3-1-1-1...finished at 100#
WOD:
30FS (65#)
10 Hand Stand Holds
1000m row
20FS
5 HSH
500m row
10FS
1 HSH
250m row
Hips and knees killing me during FS...very frustrating!

Monday:
clean & jerks and running

Sunday:
6.5m run
hike

Wednesday:
WarmUp:

400m Run

15 Pullups

250m Row

Hip Mobility

MOD:

Deadlift

3-3-1-1-1 to Max Effort (75, 105, 135, 165, 190)

WOD: AMRAP 15

15 Dbl Unders

10 BW DL

5 Box Jumps (24/20)

Finished 4 rounds plus DU plus 4 DL

Tuesday:
3 mile run followed by
Power Clean

3-3-3-1-1-1 (45, 65, 75, 85, 95, 105 (f) (x3)

WOD:

400m Run

21 Power Clean (105/75)

800m Run

15 Power Clean (105/75)

800m Run

9 Power Clean (105/75)

400m Run

Wall Balls Suck

Today:
wall balls (20#) and kbs (35#) 20, 1 then 19,2 then 18, 3 etc
Totally sucked!

Sunday: 6 mile run @ 8:40 pace

Saturday: rest

Friday: rest

Thursday: 4ish mile run in the dark on my own w/0 GPS...felt fantastic!

More Wods

Today:
1 mile run
100 situps
100 back ext
100 pushups (some on knees)
100 pullups (all jumping)
150 walking lunges
150 air squats
1 mile run
Took me an hour. Could hardly lift my hands to wash my hair!

Monday:
4.5 mile run

Sunday night:
Bergener Warmup

1 Mile Row/Run Athletes Choice

Dynamic Hip/Shoulder Warmup

MOD: Front Squat

3-3-3-1-1-1...45,55,65,75,80,85

WOD:

400m Run

20 Front Squats (95/65)

20 Dbl Unders

20 Thrusters (95/65)

20 Pushups

20 Snatch (95/65)...I used 55#

20 Pullups

400m Run

Saturday:

4 mile run uphill

Back at It

Finished my marathon on Sunday, so ready to get back into CF!!! I'll be following crossfitsolafde as much as possible
Wednesday:
Dynamic Warmup/Lateral and Plyo Work
MOD: Deadlift: 10 mins to work up to a 1 Rep Max on DL...Got to 185
WOD: 4 RFT
24 DL (135/95)
14 Box Jumps

400m Run

7 Calorie Row

Took me Approx 30 minutes

Thursday:

Dynamic Warmup

Shoulder Mobility

1 mile Row

MOD: Push Jerk

Review Tech/Form

3-3-3

WOD:

3 mins: Max Reps Hang Power Clean (135/95)...Got to 10

2 mins to Rest

7 mins: 1 Push Jerk(95/65) , 1 Pullup. 2, 2. 3,3. Continue until Failure or until 7 mins is Up. Only a Full Round will Count to Total Number....Completed 8 rounds

1 min to Rest

3 mins: Max Reps Goblet Squat (50/35)...35 squats

Friday:

am: ran to Lusk Reservoir and back w/o Garmin...guessing 3-3.5 miles

Going to attempt today's WOD in a few