French Fries with Pepper Blog

Warm-Up:

3 rounds, not for time, of:

• 10 ring rows
• 5 inch-worms
• 5 (ea leg) db reverse lung/thruster (12.5 lbs)

Jackie:

Scaled to 33lb bar and white band.  11:40

Accessory work:

foam rolling

Warm-Up:

Foam rolling.  Short jog.  Plank work and jump-rope.

Squat: 

[45 x 5, 65 x 5]

95 x 5 x 3

Went very light, first day back after back injury.  Just wanted to feel how some weight felt.  Most uncomfortable part was at the bottom.

WOD:

21 – 15 – 9 of pull-ups & burpees.

Subbed strict pull-ups and strict push-ups and did 11 – 9 – 5 for reps.  Took my time and focused on form because explosive for time movement probably would have aggravated my back.

Cool-Down:

Active recovery class.

@ Crossfit Bucks/Sine Pari

12 Days of Christmas

10 pull-ups (banded)

2 Box Jumps (20″)

3 Deadlift (53lbs)

4 Clean & Jerk (53 lbs)

5 Ring Dips (banded)

6 Toes to Bar

7 Burpees

8 Squat Cleans (53 lbs)

9 Kettlebell Swings (35lbs)

10 Front Squats (53 lbs)

11 Double Unders

12 Handstand Push-ups

Completed 10 rounds.  Rounds begin with highest rep movement (10 pull-ups, then 2 box jumps followed by 10 pull-ups, then 3 deadlifts followed by 2 box jumps and 10 pull-ups, etc)

Workout capped at 50 minutes.

Deadlift Warm-Up:

95 x 5, 135 x 5, 155 x 3, 175 x 1

Deadlift:

200 x 1 (PR!)… no further attempts

Accessory Work:

10 pushups x 2

20 situps x 1

Jogged to class.

10 GHD Back Extensions x 2

Squat:

[45 x 5, 95 x 5, 125 x 3, 140 x 1]

150 x 5 x 3

Bench:

[45 x 5, 75 x 3, 85 x 1]

92.5 x 3

Deadlift:

75 x 5 (stopped after this one set due to back pain)

Squat:

[45 x 5, 95 x 5, 125 x 3, 140 x 1]

150 x 5 x 3

Press:

[45 x 5, 55 x 3]

65 x 5 x 3

Chinups:

3 assisted x 3

Accessory Work:

15 pushups x 2

20 situps x 1

10 pushups x 1

Warm-Up:

Jogged to class.

10 GHD back extensions x 2

10 Pushups x 2

Squat:

[45 x 5, 95 x 5, 115 x 3, 135 x 1]

145 x 5 x 3

Bench:

[45 x 5, 75 x 3]

90 x 5 x 3

Clean:

[43 x 5, 63 x 3, 75 x 1]

85 x 3 x 3

Warm Up:

Jogged to class.  2.3 miles @ 9:07 pace.

10 GHD Back Extensions x 2

10 push-ups x 2

DROMs & step over/unders.

Squat:

[45 x 5, 95 x 5, 115 x 3, 130 x 1]

140 x 5 x 3

Press:

[45 x 5, 55 x 3, 65 x 1]

70 x 3 (failed on 4th rep), 65 x 5 x 3

Deadlift:

[65 x 5, 115 x 3, 135 x 1]

155 x 5 x 1

Situps: 24 – 32 – 23 – 23 – 32 = 135