getting fit and taking gains

June 8 WOD

Bike 10min @ 14mph

Run 2mi @ 5.5mph

June 2 WOD

4 RFT

5 pushups

10 burpees

20 air squats

30 ab mat sit ups

12min

May 20 WOD

Power Clean, 3×2, 123#

Then…

12-9-6-9-12

Thruster, 63#

Kipping pull up

Burpees

16:42

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My clean form needs WORK! Also I’m not ready for this volume of pull ups, even though I’m capable of performing them. My recovery time was more than 3 days!

May 12 WOD

6 rounds, each round to improve over the previous

400m row

1.44-1.38-1.37-1.36-1.35-1.34.0

then

Deadlift, work up to 1RM

7 x 83#

5 x 103#

3 x 123#

1 x 153#

1 x 173#

1 x 193#

1 x 213#

May 11 WOD

EMOM for 20min

5 cleans, 85#

Kipping HSPU (reps: 5-5-7-7-7-5-5-7-10 burpees-10 burpees)

May 4 WOD

Nancy

5 RFT

400m run

15 OHS, 35#

13:53

Then a strict pull up ladder: 1, 2, 3…10 consecutive. If you miss a set (ex. get only 5 on a set of 6) start over at 1 and work up to a total of 55. I got up to 5, then worked in sets of 1-5 to get up to 55.

May 2 WOD

At Crossfit Outer Banks in Kill Devil Hills, NC. And yeah, I got a tee shirt :-)

“Gaza”
5 RFT
35 KBS, 35#
30 pushups, modified from knees
25 pull ups, green band
20 box jumps, 24″
Run 1 mile, I subbed a 1000m run
3 rounds in 35:53
.
I had things to do and places to be, plus my arms were not going to make 5 rounds of pushups after taking a week off. I’m excited to get back into it next week!