Week 18 of CrossFit

DeficitDL

So going back to CrossFit on Monday after the holiday weekend was difficult!  My best friend was out and we enjoyed the time off… probably a bit too much!  Being lazy and eating and drinking is not a good combo for staying in shape.  So it’s time to get back in shape before Xmas is here!  Unfortunately, this week was short because we had to help Luke’s sister move on Thursday and stayed up there for the weekend.  Here is what the week entailed….

 

WOD: Monday, November 26

  • 25 Burpees

Then 10 Rounds of:

  • 10 Push Press 45/75 (65/95) 
  • 10 Split Jumps

Then 25 Burpees

Time: 28:35 rx+   So after the long weekend of drinking and eating badly… this WOD was hard!!!  Normally 65 lbs isn’t too heavy for me… I mean I definitely get tired with a hundred reps, but this felt much heavier than normal!  It was a pathetic attempt… but I guess I finished.

 

WOD: Tuesday, November 27

  • 400m Run
  • 50 Sit Ups
  • 50 Wall Ball
  • 600m Run
  • 50 HR Push Ups
  • 50 Squats
  • 800m Run

Time: 22:09 rx    Welp, this was another crappy wod… I felt sluggish and struggled once again… Hopefully it starts looking up.

 

WOD: Wednesday, November 28

  • 5 Front squats 70% of BW (105 lbs)
  • 25 pull-ups
  • 4 Front squats
  • 20 pull-ups
  • 3 Front squats
  • 15 pull-ups
  • 2 Front squats
  • 10 pull-ups
  • 1 Front squat
  • 5 pull-ups

Time: 17:55 rx   So I know not many girls were able to go rx on this because well to clean 70% of your body weight when we don’t clean very often can be difficult.  And when you have no breath from doing pull ups it makes it that much harder.  This was tougher than I anticipated but I pushed through.

Strength WOD (2nd):

  • Front Squat: 65×3, 95×3, 105×3, 115×3, 120×3
  • Deficit Conventional Deadlift: 135×5, 155×5, 155×5, 165×5, 185×3
  • Hip Bridges: 115x8x3
  • Double Unders work
  • Ring Dip work

 

Next up: Day 4 of Costa Rica!

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