Day 1094

CROSSFIT.

Warm up:
25 double infers (I did 75 singles)
10 burpees
10 kips
5 pull ups
5 push ups
x3

Bullet proof shoulders

WOD, 'Elizabeth':
21-15-9
Cleans 95lbs
Push ups

I finished in 7:58.

Day 1093

CROSSFIT.

Warm up:
400m run/500m row
Joint Mobility
Toy soldiers
Quad pulls
Bullet Proof Shoulders
Then...
10 kips
10 good mornings w/35lb bar
10 squats
10 push ups
x2

WOD, 5-5-5-5-5:
Back squat (I started with just the bar, finished at 105lbs)

Finisher, 7 min EMOM:
5 pull ups
10 push ups
15 squats
(for every min missed = 50 burpees)

Day 1092

CROSSFIT.

Warm Up:
400m run/500m row
Joint Mobility
Bullet proof shoulders
Then...
10 Squats
10 Inch Worms
10 Toy Soldiers
10 PVC Pass Thrus
x2

Pre-WOD:
Power Snatch 1-1-1-1-1, start at 50% of max

WOD, 15mins AMRAP:
300m row
10 Wall balls
5 Power snatch

I finished 5 rounds, plus 125m row.

Day 1087

CROSSFIT.

Warm up:
400m run/500m row
Joint mobility
Then...
10 PVC pass thrus
10 pull ups
10 push ups
Calf stretches

WOD, 'Nutts':
10 handstand push ups
15 Deadlifts (I did 125lbs)
25 box jumps (I did step ups)
50 pull ups (I did ring rows)
100 wall balls (I only used a 10lb ball)
35 burpees
400m run/500m row

I finished in 20:48.

Day 1085

CROSSFIT.

Warm up:
100 jumping jacks
Joint Mobility
Then...
Spiderman lunges
Walking quad stretch
Intense calf stretch
Side lunges

20 squats
10 push ups

WOD, 'Furzin':
Run 1600m/Row 2000m/Bike 3200m
Rest 3mins
Run 1200m/Row 1500m/Bike 2400m
Rest 2mins
Run 800m/Row 1000m/Bike 1600m
Run 400m/Row 500m/Bike 800m

I chose the bike this time.  I have yet to use the bike in a workout at CrossFit, so why not now??

Round one:  6:45
Round two:  4:29
Round three:  2:44
Round four:  1:26
TOTAL (including rest): 21:24

Day 1083

CROSSFIT.

Warm Up:
400m row
Joint Mobility
Bullet Proof Shoulders
Then...
15 Good Mornings
15 Pull Ups
10 Push Ups
10 Wall Squats

Pre-WOD:
2 rounds - most pull ups without stopping...max

WOD, for time:
50-40-30-20-10
Kettlebell Swings (I used 35lbs)
Sit ups

I finished in 11:28!

I was very 'down' today.  I have laryngitis, which I know will eventually make me so sick that I'll miss more CrossFit.  Seems like I take three steps forward, only to take two backward.  I'll be honest, pull ups, right now, are not on my priority list.  In fact, right now, I could care less if I ever do them (yes, that will change, eventually).  One thing at a time.  Its just that, lately, if it isn't the knee, its the hands, or I'm sick.  I have been super positive 95% of the time since I injured myself OVER one year ago...which, by the way, was only a mere 6 wks after I was released from my OTHER knee surgery!  I'm short on positivity lately...and it sucks...

Day 1078

CROSSFIT.

50 Jumping Jacks
Joint Mobility
Then...
10 Squats
10 Pull Ups
10 Push Ups
10 Good Mornings w/35lbs
x2

Pre-Wod, 3-3-3-3:
Deadlifts (50%, then 60%, then 70%, then 80% of you total max weight)

WOD, 4 rounds for time:
400m run/500m row
50 Squats/50 KB Swings

I did the 500m row and kettlebell swings. Not only do I think this was easier on my knees, but it was also the tougher workout...at least for me. It was LONG...I finished in 15:43!!!

Day 1077

CROSSFIT.

Warm Up:
500m row
Joint Mobility
Then...
75 Jump Ropes
5 Headstand Push Ups
15 KB swings

OHS - I got up to 20lbs with good form

WOD, 'Hope' for time:
30 Clean & Jerks

Today was my first Rx WOD!!!  I did 'Hope' in 7:26 at 95lbs!!!

Day 1076

CROSSFIT.

Warm Up:
500m row
Joint Mobility
Then...
10 Sit Ups
10 Kips
10 Pull Ups
10 Good Mornings
x2

WOD, 3 Rounds, 1min each:
Burpees
Power Snatch
Step Ups
Thrusters
Pull Ups
Rest

Day 1071

CROSSFIT.

Warm Up:
400m Row
Joint Mobility
Then...
20x4 Mountain Climbers
10 PVC Pass Thrus
10 OHS
10 Kips
5 Pull ups
x2

Pre-WOD workout:
OHS with PVC pipe...work up to WOD weight (if your form isn't PERFECT, stick to PVC pipe)

WOD, AMRAP in 12mins:
7 Push Press (I did 85lbs)
10 OHS (I only used 35lbs)
15 T2B (I only lifted my knees as high as I could)

I am very disappointed in myself today. I only finished 5 rounds, plus 3. My knees were doing better then I thought (since, when I got there, they hurt to do ANY squat)...it was my HANDS that hurt. They got so bad that I could barely hold the bar to do the T2B's. They slowed me down so much...I felt like a sissy.

I am extremely dissappointed, sad, angry, completely defeated. I got through one obstacle (my knees) only to be constantly dealt another one...can I get a break?!

Day 1070

CROSSFIT.

Warm Up:
400m row
Joint mobility
Then...
10 Squats
10 OHS
20 Good Mornings
20 PVC Pass Thrus

WOD, For time:
21-15-9
Row (for calories, not distance)
Deadlifts (I did 135lbs)
Push ups

I finished in 12:43. This WOD was a bit difficult for me...the knees have been tremendously sore (still) from last week and having to do MORE of a squating motion both yesterday and today was a bit of a struggle. I also coulding do the entire 21-15-9 pull ups from my feet and finding where I can put my knees to the ground comfortably was hard, too. But I did it...and I'm getting so much faster and stronger!! Last time I did the deadlift, I maxed out at 125...here I was, doing a WOD at 135lbs!!!

Day 1069

CROSSFIT.

Warm Up:
400m row
Joint Mobility
Then...
10 PVC pass thrus
10 Squats
10 Wall balls
10 Push ups
x2

Max Thrusters, 3-3-3-3-3:
Round one - 65lbs
Round two - 75lbs
Round three - 85lbs
Round four - 95lbs
Round five - 100lbs

WOD, 12mins AMRAP:
12 Box Jumps (I did step ups)
6 thrusters (I used 65lbs)
6 face to bar burpees (do a burpee, jump over bar, do burpee, repeat)

I finished 6 full rounds, plus 9 step ups.

Finisher:
100 Sit ups with 25lb plate