alex's journal

[_alexandra]

saturday:

 

30 cal row

bench
33 1x8
43 2x6
48 2x6
53 3x5
58 3x3
53 1x4
58 2x2
60.5 1x1 !!
53 1x4

ohp
33 2x5
38 3x5
43 3x4
45.5 2x3, 1x2
48 1x1
43 1x3

deadlift
53 1x8
103 2x5
123 1x5
143 2x4
153 2x3
173 3x2
178 1x1
153 2x3

jump up to bar and steadily come down 5

burpees 4x10

 

yesterday:

35 cal row

front squat
33 1x6
53 1x6
63 1x5
83 3x4
88 3x3

back squat
83 1x5
93 2x4
103 2x3
113 3x1
93 1x4
73 1x6 (ALL the way down.)

overhead press
33 1x6
38 2x6
43 4x5
48 2x2, 1x3!!!!
50.5 NEARLY but couldn't get it up all the way.
43 2x5

snatch
33 1x3
38 2x3
43 1x3
48 3x3

burpees 50

 

today:

 

crossfit. apparently it's testing week.

 

max triple of deadlift. got to 175. that means within the past 8 weeks i have increased my deadlift by 50 pounds. to be honest i felt like i maybe even could have done a tad more if i didn't feel so crappy today

 

amrap tough ring rows in 5 minutes. got 14 but i made them very tough by elevating my feet on a tall box.

 

mile run. i was very nervous about this considering i haven't run that far in months. it's been a long time. my fastest mile ever was a 6:04 in sophomore year of high school so i obviously was not expecting anything great. it was nearly 90 degrees and i wasn't feeling well, and this was after deadlifting heavy. somehow i surprised myself w a 7:17. im happy w it... i think. thinking of starting some track work again when i get home when i have more time.

 

but i am starting to feel good about myself and body image is getting better and better each week. crossfit reminds me that i want to be strong AND fast. i would never trade my situation now for a year ago where i would run 8 miles a day and not even be able to lift my own bodyweight off the ground. im so glad that i found paleo and started to learn how running isn't necessarily the greatest benchmark of fitness. can't wait to use this summer to get even better. excuse the ramblings, hahaha.

 

now to study more chemistry!

 

[_alexandra]

workouts from this week.

 

took a much much much needed rest day on wednesday. my back killed. but i also had a mediocre workout on thursday.........

 

thursday:

30 cal row

33 back squat x6 front squat x6
front squat:
53 1x5
63 1x5
73 1x4
83 3x4
93 3x2
back squat:
83 1x4
103 1x2
93 2x3

bench:
33 1x6
43 2x6
48 1x5
53 2x5
58 3x3
53 1x5
60.5 2x2!! iffy form on second rep but still

ohp:
33 1x6
38 2x5
43 1x4, 1x5, 1x3
48 1x2

5 all out sprints

 

i definitely think my numbers at the gym are off. discrepancy between numbers between there and crossfit.... oh well

 

friday:

 

crossfit.

 

work to max triple push jerk 75

broad jump test 3 attempts 5'5"

row 500m for time 2:08

 

not happy w the row time. didn't improve from 8 weeks ago.

 

today:

 

crossfit.

 

gruesome group workout. im drenched in sweat. 2 ppl were working at a time while one rested. i will just say how many reps i did per round to avoid future confusion

 

10 minute amrap

5 burpees

5 box jumps (24)

5 ring rows

 

rest 5 minutes

 

10 minute amrap

4 heavy kettlebell swings (never tried going heavy w these but i think i used 35 lbs??)

4 goblet squats ("")

4 dumbbell snatches (20)

 

rest 5 minutes

 

10 minute amrap

3 renegade rows (15. i hate these! probably bc i can't do proper pushups)

3 dumbbell push press (20)

3 ball slams (25)

 

i only know that we got 7 sets for the first round.

 

on another note, my studying for chemistry paid off and i found my midterm yesterday (for the first time) to be v easy!! 

 

on another note... i have been having sleep problems lately. and a few nights ago i had an excruciating stomach ache after eating quite a bit of fruit (including a VERY ripe, sugary banana) and plenty of almonds. safe to say that my body didn't tolerate that whatsoever. im obviously not getting enough starch (one can only eat so many sweet potatoes). regular potatoes make my joints feel weird but i don't mind them.... but last night i had rice for the first time in almost 6 months. white rice. and it actually helped me feel more sleepy and i think my workout went a bit better today bc of it. i didn't get much sleep still but i felt like i could have if i didn't have to go do an early workout. so im going to keep it strictly post workout and see what happens. i think it's best to limit nuts and stick to berries since my body is obviously craving starch... interesting to find out tolerances

 

 

[_alexandra]

today is memorial day so we did a special wod today at crossfit! 9 am and it was already brutally hot and humid. thought we would be doing murph but thankfully we weren't. it was still pretty tough though. we did the "badger" wod.

 

3 rounds for time:

30 squat cleans (did 55 for first round but then scaled down to 45. really light weight but hey that's a lot of cleans!)

30 ring rows (gonna be sore from these)

800m run

 

there was a 30 minute time cap so a it of ppl didn't finish. i definitely wanted to do so and was happy to finish at 29:52! so tired today and gonna spend the rest of the day studying. but at least i got that workout out of the way!!

[_alexandra]

haven't updated in awhile! whoops. finals week was stressful but now im home from college.

 

5/31:

emotm 6 minutes round 1
4 kb halo holds per side odd
5 hanging leg raises even

round 2
5 ring rows odd
5 hand release pushups even

5 4 3 deadlifts (reset each time) 135 155  175

12 min amrap
20 burpees
15 power clean (50)
20 burpees
10 power clean (65)
20 burpees
5 power clean (75)

got through 1 round + up to 8 power cleans (60)

 

6/1:

front squat
35 1x5
55 1x6
65 1x5
85 3x4
95 3x2

bench press
35 1x8
45 1x6
50 2x5
55 3x5
60 3x3
62.5 2x2
65 2x1

ohp
35 1x6
40 1x5, 1x6
45 3x5
47.5 2x3, 1x4
50 2x2
45 1x3, 1x4

 

6/3:

back squat
35 1x6
55 1x5
65 1x5
85 see1x4
front squat
65 1x5
85 3x4
95 2x3 (bad form on last rep)
100 1x1
90 1x3

ohp
35 1x6
40 2x6
45 3x5
47.5 2x5!!!
50 2x3!!
52.5 2x2
50 1x3

deadlift
55 1x6
105 1x5
125 1x5
155 2x4
175 3x3

power clean
55 2x8
65 2x6
75 2x4

sprints 8x50 yd

 

6/6:

front squat
45 1x5
65 1x5
75 1x5
95 4x4
105 3x2

ohp
40 1x8
50 3x5
55 3x3
57.5 1x1
50 1x5

power clean
60 2x6
70 2x5

 

6/7:

mobility work
alternate emotm for 6 minutes
round 1
windmill KB 3 per side
20s hollow hold
round 2
5 ring pushups
5 renegade rows (no pushup)

5 4 3 deadlift (worked up to 180!!)

6 min amrap
8 assault bike cals
3 wall climbs
7 assault bike cals
2 wall climbs
6 assault bike cals
1 wall climb
(got 1 round + 8 assault bike cals)

6 min amrap
8 row cals
8 tough alternating dumbbell snatch
7 row cals
7 tough alternating dumbbell snatch
6 row cals
6 tough alternating dumbbell snatch
(used 25 lbs for snatch! got 1 round + 8 row cals and 8 snatches)

4x4 elevated ring rows
3x6 normal ring rows
 

6/8:

close grip bench (did 4 sets of 3-4 at 60, had assistance at times)

turkish getups (v light kettlebell, just coordination work)

18 minutes emotm 30s on 30s off
jump rope
barbell lunge (45)
side to side ball slams (20)


front squat
85 2x4
95 3x3
105 2x2

ohp
35 1x6
45 4x5
50 2x3, 1x2

 

6/10:

front squat
35 1x5
55 1x5
65 1x5
85 1x4
95 3x4
100 2x3

ohp
35 1x8
40 2x6
45 3x6
50 2x3
52.5 2x2

deadlift
85 1x6
155 2x4
175 2x3

burpees 30

[_alexandra]

awesome news! so i actually just got a small home gym and im super excited. still looking for a good crossfit box here at home but i have been using my new power rack a lot. it's great. so convenient! especially since im working 4 days per week now a bit far away so it makes getting in a good workout easier.

 

6/10

 

front squat
35 1x5
55 1x5
65 1x5
85 1x4
95 3x4
100 2x3

ohp
35 1x8
40 2x6
45 3x6
50 2x3
52.5 2x2

deadlift
85 1x6
155 2x4
175 2x3

burpees 30

 

6/13

 

work up to heavy set of 5 (back squat)
reached 110
then 3x10 @ 70

emotm for 9 minutes - snatch
first did 50, then 55

metcon:
100 jump ropes
30 snatch (55)
100 jump ropes

finished in 7:19

 

6/15

 

8 100% sprints

back squat
95 1x5
105 1x3
110 4x5
115 2x3
85 2x8

ohp
35 1x6
45 1x5, 1x6
47.5 1x5, 2x4
50 1x4, 1x3

deadlift
125 1x5
145 1x4
175 1x3
180 1x2

 

6/17

 

didn't record anything. didn't feel like it. just messed around and practiced my push jerk, power cleans, and lunges.
 

6/19

 

back squat
85 1x8
95 1x6
115 4x5, 1x3 (failed)

front squat
85 1x5, 2x6
95 2x4
100 2x3

ohp
35 1x8
40 2x6
45 2x6
47.5 2x6
50 3x4
52.5 1x2
47.5 1x5

deadlift
85 1x8
125 2x6
145 1x5
155 1x5
160 1x4
175 2x3
180 1x1 (grip keeps messing me up. need to buy some chalk)
155 1x5

5 100% hill sprints

then did some heavy snatch work later. worked up to 65 lbs. really love this lift and want to improve.

 

 

[_alexandra]

AH I FINALLY BACK SQUATTED MY OWN BODYWEIGHT (for 3 unbroken reps)

 

afraid that i wouldn't have been able to bc of some heavy squatting yesterday but idk i think my body responds well go squatting frequently

 

will post some updates asap but ya :~)

[_alexandra]

6/20

 

back squat
85 1x8
95 1x6
115 3x5 (poor depth here)
110 2x6

front squat
55 1x10, full depth
85 2x6
95 2x5
100 2x4

crossfit
50 row cals
50 wall ball (used 14 then switched to 12)
50 push press (used 50 then switched to 45)
50 box jumps
got exactly one round in the designated 17 mins

 

6/21

snatch work (couldn't get past 60)
21-15-9 thruster and burpee (upper body strength limits my thrusters. went from 55 to 50 to 40)

 

just did this in my basement.

8:08

 

6/22

 

short barbell workout at my box.

 

work to heavy front squat + push jerk x2. got to 80 for a single jerk but only 75 for double.

 

power clean emotm work until doing a heavy single. surprisingly reached 85

 

work to heavy single on the snatch. mad that i can't get past 60.

 

heavy back squat single. did 125 this day.

 

then 3x3 pause back squats. i believe i used 105 for this

 

then later that evening i felt like doing more at home 

front squat
55 1x8 (full depth)
85 1x6
95 3x5
105 1x3

deadlift
125 1x5
145 1x6
155 1x5
175 1x4

felt awful and stopped

 

6/23

 

some weird mobility work with some stuff i have never done before but would probably benefit... also i still suck at toes to bar. need to get a stronger upper body asap /:

 

then working to a heavy triple on the back squat. this is when i unexpectedly did 130 (which is now my bodyweight) for a triple. so crazy especially after having squatted somewhat heavily less than 24 hours prior to this session. im so happy! proper depth and everything. side note... kind of weird how im okay with being 10 pounds over a seemingly constant weight in high school (before some disordered eating a year ago). i never would have imagined being comfortable with that. still have a long way to go to not be skinny fat anymore but thank god i got past the whole number on the scale thing this year

 

then a very hard metcon. short but brutal. 

 

9 minute amrap of 20 calorie row, 30 american kettlebell swings (16 kg), and 10 thrusters (used the lightest kettlebells but don't know numbers). i got 1 round + 13 cal

 

6/24

 

partner wod. we had to get 100 wall balls (used 12 lbs but it didn't feel that difficult..... oh well), 100 pullups (both did jumping pullups and these were kind of easy too), and 100 deadlifts (this was the hard part for me using 145 lbs). then row for calories for remaining time. number of calories is the final score. we ended up scoring a measely 40.

 

my coach commented on how he didn't think i would be able to deadlift 145 before even contemplating doing it so many times during this workout but then commended me for proving him wrong and having great form :~)

 

 

[_alexandra]

wow i haven't posted in awhile. just got back from a two week vacation also. i had been recording everything but unfortunately lost everything because my phone broke. prior to vacation i was nearly at a 150 pound squat but now i am lowering weight a bit in order to fix form issues.

 

yesterday (or this morning, really. jet lag kept me up so i worked out at midnight)

 

85 1x5
115 3x5
120 2x3
front
85 1x6

ohp
35 1x10
45 2x7
50 2x5
55 1x5 push press

deadlift
125 1x5
160 1x5
175 1x4
185 1x2

 

today

8 hill sprints (i do these at an actual sledding hill that my soccer team used to use for conditioning years ago. it's tough and probably takes 20-30 seconds to get up despite not being very long)
front squat
70 3x8
snatch
finally worked up to 65! new pr.
 

[_alexandra]

today i went to crossfit.

 

got a new 5 rep max on deadlift. 165. then did a triple of back squat at 115 with 3 seconds down and 3 seconds hold for each rep. then a metcon of 10 minuteb amrap of 30 single unders and 10 power snatches (45) and got 5 rounds.

 

a few weeks ago i have started decreasing fat intake and increasing carbs and i think my body is thanking me inside and out. not getting much sleep the past few days from jet lag though

[_alexandra]

back squat
85 1x5
105 1x6
120 3x5
125 1x4
130 2x3
90 2x8
85 1x11

overhead press
35 1x10
45 2x7
50 1x5, 1x4 (these felt really heavy, probably worn out shoulders from all of the snatching yesterday)
push press
55 1x7
60 1x6
65 2x3
70 1x2
55 1x8

loaded barbell on back carry (hard to do this in my basement... lots of turning around)
135. kind of pointless because it was a lot of side shuffling but oh well

then went to my backyard for some overhead carries. i basically went three times and carried it as much as i could before my arms insisted on dropping it. used 70 pounds. i cleaned the barbell and then did a push press or push jerk to get the bar over my head.
 

[_alexandra]

wednesday was a rest day

 

thursday

back squat
85 1x5
105 1x4
120 1x5
125 4x4
135 1x3
95 2x10

overhead press
35 1x10
45 1x8
50 2x5, 1x4
push press
55 1x7
65 1x4, 1x5
ran out of time for this. boo.

deadlift
125 1x5
175 1x5 (new 5rm!!!)
180 1x3
190 1x1
155 1x6

9 hill sprints in the evening

 

friday

crossfit

did some weird rowing thing then worked on 3 second down and 3 second hold for overhead squat. worked to 70. i hate these. then did an emotm 2 burpees 2 snatches where u add 2 reps each round until u cannot finish a round. i think i went too heavy on the snatch because i could only manage 3 rounds. oops. 52 lb snatch.

 

saturday

back squat
85 1x5
105 1x5
125 1x5, 2x4
135 2x2
110 2x7
front squat
100 1x4
85 1x7

and by this point im already exhausted.

bench press (finally bought a bench for home gym! finally no more overhead press every session)
35 1x10
45 2x8
50 1x8

55 1x7 (surprising)

60 1x4, 1x5, 1x4

65 1x2

55 2x7

 

rdl

100 3x5

 

[_alexandra]

8/1/16

back squat
85 1x5
110 1x5
125 3x5
115 2x7
130 2x3

bench press
35 1x10
45 1x10
60 4x5
65 1x2
55 2x7

overhead press
35 1x10
50 2x5, 1x4
45 1x7, 1x6
push press
55 2x6

6 hill sprints. these felt amazing. super hot and no break in between. just walked down and went right back up. a bit low but felt like the right place to stop.

 

8/3/16

back squat
85 1x6
105 1x5
130 4x4
135 1x3
120 2x6
front squat
85 1x7
100 1x4

ohp
35 1x8
45 1x7
50 1x6, 2x5
52.5 1x3, 1x4
40 1x9

deadlift
125 1x5
175 1x5
185 2x2
195 fail :-(
155 1x7

 

8/5/16

back squat
85 1x5
105 1x5
125 5x5
115 2x7

bench
35 1x10
45 1x10
60 5x5
65 1x2, 1x1
55 2x8

barbell hip thrust
35 1x8
55 1x12
65 2x10

barbell row
55 1x5
65 3x5
70 2x5 (not the best form)

front rack lunges
65 3x8

later... 8 hill sprints in brutal heat. im exhausted

 

8/8/16

back squat
85 1x5
105 1x5
130 3x5
135 1x4
140 1x2
120 1x7

bench
35 1x10
45 1x6
65 1x2, 2x3
60 3x6, 1x5
55 2x8

deadlift
125 1x5
180 1x3, 1x2
175 2x5

 

8/10/16

back squat
85 1x5
105 1x5
135 1x4, 3x3
120 2x6
110 1x9
115 1x7

overhead press
35 1x8
45 1x8
50 3x6
52.5 2x4
40 1x9

barbell row
65 3x6
55 2x8

hip thrust
70 2x12
85 1x8

6 hill sprints. not fun. one of the hottest days ever and was already starving before attempting. lesson learned. wanted to do more but there's always next time. didn't do extra rest between these besides walking down the hill

 

also been doing crossfit 2-3 times per week but been too lazy to write down the workouts...... oh well i am prioritizing the compound lifts though and it seems like im making progress. i dunno.

 

[_alexandra]

I DEADLIFTED 195 POUNDS TODAY

[_alexandra]

okay obviously i have a problem with consistently logging this summer. i think part of the reason was being distracted by work. well summer is almost over and im done working now so i think im just going to start logging again starting from yesterday...

 

8/29

 

back squat
55 1x6
85 1x5
105 1x5
125 1x4
135 3x4
120 3x7
115 1x8

bench
35 1x8
45 1x8
60 4x6
50 1x11

power clean
60 5x5
70 2x4

hip thrust
100 3x12

cross fit
work to max 3 position snatch. i got 60.

then metcon was...
amrap 1 minute per exercise. 3 rounds. 1 minute rest after each round.

burpee, power snatch (~42 lbs), box jumps, thruster (same weight), chest to bar pullup (i scaled with jumping chest to bar). got 182 reps total

 

8/30 (today)

 

feeling sore, hungry, and slightly unmotivated today so im taking a very easy day.

overhead squat
35 2x5 (wow this hurts a lot...)
45 1x5
50 2x6
55 1x6
60 1x6

bear complex
50 1x5

okay my upper body felt way too weak so i stopped

plank (haven't done these in awhile)
with a 25 lb plate on my back...
2x60s

[_alexandra]

front squat
35 1x8
55 1x6
85 1x5
95 5x5
110 1x2
115 fail
85 1x8

ohp (neck and shoulders not feeling great today...)
35 1x8
45 1x8
50 4x6
55 1x4, 1x3
40 1x9

deadlift
125 1x5
145 1x5
175 5x3
190 1x1
was gonna try for 195 again or try 200 but wasn't feeling it.

front rack lunges
60 3x12

6 hill sprints. felt like i rested a bit longer between reps but each sprint surprisingly felt awesome. like, the fastest i have ever done. maybe because it was much cooler outside today??? i don't know. but doing these once or twice a week the entire summer has made these a lot easier. it's funny because my soccer team used to use these hills for conditioning years ago but it was always without rest, even jogging down downhills. so there was never any true "sprint" aspect to them. i also used to dread them but i enjoy them now. also funny because a year ago i probably punished myself with a 12 mile long run. can't imagine myself being a distance runner ever again.

 

[_alexandra]

yesterday was a rest day. 

 

9/2 (september!! crazy bc im going back to school in three weeks)

 

back squat
55 1x6
85 1x5
105 1x5
120 6x7
110 2x5 pause squats

bench
35 1x8
45 1x8
55 4x8
60 2x6
50 1x10

romanian deadlift
60 4x8

reverse lunge
60 3x12
70 1x8

tons and tons of heavy sled work in the afternoon. really good for targeting the quads. plus back strength and grip for deadlifting. if im too sore then i may take tomorrow off. was thinking of crossfit today since i only went once this week (closed tomorrow) but sled work sounded like too much fun :-)

 

[_alexandra]

of course my quads are extremely sore today so im taking it a bit easy

 

overhead press
35 1x8
45 2x8
50 2x6

hang snatch
35 1x7
45 1x5
50 1x4

snatch
55 2x3
60 2x3
65 2x1

devised my own barbell complex.
clean + front squat x2 + push press + jerk
55 4 x 3 unbroken sets (wow this was harder than expected!)

also did a random metcon. wanted it to be painful but quick.
12 minute amrap of 8 power cleans and 8 burpees.

got 8 rounds exactly! pleasantly surprised. maybe my power cleans were too light (55#) but i feel like it was a decent weight to use. either way im on the floor of my air conditioned basement dripping sweat so it was a good metcon for sure. plus that means i got 64 burpees done today! :~)

[_alexandra]

back squat
55 1x5
85 1x5
105 1x5
135 4x4 (these aren't feeling any easier /:)
125 2x6
115 2x8

bench
35 1x8
45 1x8
65 5x4 (so happy w this!!!)
60 3x6

deadlift
125 1x5
145 1x5
180 2x3, 1x2
195 fail /: disappointing since i did this a couple weeks ago. feeling stalled.
160 1x6

8 hill sprints

[_alexandra]

a workout at my crossfit box today. i often come here and do my own thing because it seems like the metcons always would hamper my recovery if i did them. today my lower back is sore from deadlifting yesterday but today's metcon featured lots of deadlifting. boo. my box is v small so i actually had the entire space to myself fortunately :-)

did some overhead squat work and worked to a 65 triple. wasn't testing myself that much though.

then practiced clean and jerks without any sort of structure. i LOVE clean and jerks. snatches? not so much. i hit a new pr today of 90# though! unexpected since i don't practice these that much. all of the overhead pressing must be paying off!!! :-)

10 minute amrap
8 power clean (65#) -- much harder this time!
8 ring row
8 burpee

got 4 rounds + 9.

then i finished off with three rounds of overhead carry work w 75#. one of my favorite exercises!!!

[_alexandra]

today 9/7/16

 

front squat
35 1x5
55 1x7
85 1x4
100 4x4
90 3x7
70 1x13

overhead press
35 1x8
45 2x8
50 3x6
57.5 1x2 pr!!
55 1x4 not pretty but rep pr!!
45 1x7

barbell row
60 3x8

front rack reverse lunge
55 3x16

 

 

then at crossfit was a heavy emom wod which was fun. i love those. tested some single attempt bodyweight stuff. got 54 max single unders, 6 pullups with a green band, and 0 toes to bar. boo. for the first emom it was a hang snatch + 1 overhead squat. i got 70! it was ugly but im happy. however im even happier w the next complex. power clean + push jerk. i got 95! i failed the last one at first and almost gave up but tried it again and got it. amazing considering my clean and jerk pr yesterday was 90. awesome day today overall.

[_alexandra]

back squat
55 1x6
85 1x5
105 1x5
125 4x7
115 1x9
105 (pause squats) 1x5

bench
35 1x8
45 1x6
60 4x7

emom for 8 minutes
hang snatch triple 55#

then 9 minute amrap
10 front squat (55#)
8 push press (55#)
6 burpees

i got 4 rounds + 10 front squats.

then decided to do some squat cleans. working up to max single. failed at 95 but i think it had to do w fatigue.

[_alexandra]

9/10/16

 

sprints (haven't done flat sprints in QUITE a long time so will be sore tomorrow for sure)
8x40 yard
5x50 yard

3 rounds
50 yard overhead carry (70#)
10 pushups (slightly modified, of course)
50 yard overhead carry
10 air squats

didn't time myself. forearms and triceps kill.

then went to the 50 yard line and back by doing 35# walking overhead lunges

then for the fun of it...... ran a hard 400m lap around the track. obviously this isn't a sprint for me and is more of a hard run but i wanna start practicing them a bit. didn't time myself as it would probably be embarrassing. i have never done stuff like that. always been sprints or suicides for soccer, long slow distance with some slightly fast interval work, or now short very high intensity stuff with lots of hill sprints. it was so tough. so tough. only did one and afterwards i felt like i just did 10 bear complexes. legs were already hurting after everything before. anyway i shouldn't have ranted about this but yeah!! oddly excited to do this again. i won't have hills when i go back to school so this is a good alternative.

[_alexandra]

so sore still from sprints over the weekend...

back squat
55 1x5
85 1x5
105 1x5
130 5x6 (these felt really bad, especially the first two sets)
120 2x8
squats really sucked today. my lower back hates me. definitely knew i wouldn't be doing deadlifts today after this point. my core and quads hurt so much from sprints :-(

bench
35 1x8
45 1x6
65 3x5
55 2x8

hip thrust
105 3x10

then at crossfit we did the chief which has 5 amrap rounds of 3 power clean, 6 pushup, and 9 squat clean. each round is 3 minutes and there is 1 minute rest after each round. only full rounds count. i got 3 rounds each time for a total of 15. used 75# for the clean

then amrap snatches for three minutes. i got 20 snatches w 55#

[_alexandra]

overhead squat work... worked to 70lb triple

then worked to a heavy clean and jerk. hit 95# again. managed to sloppily clean 100# but there was no way i could have jerked it.

then 21-15-9 of russian kettlebell swings (44#) and ring rows. finished in 6:00. the ring rows were what killed me.

and finished off w 6 minute amrap of heavy kettle bell farmer's carry (62# per hand) across the gym and back (one way was ~25 steps) and 5 burpees. got 4 full rounds + 1/2 a walk.

[_alexandra]

today is a rest day. got in a good 6 miles of walking for active recovery tho! here is what i did yesterday

 

front squat
35 1x8
55 1x5
85 1x4
105 4x4
110 1x3
95 3x8
100 1x6
85 (pause squats) 1x5
85 (1 1/4 squats) 1x5 (these hurt a lot... i liked them!)
so basically my quads are jello at this point.

overhead press
35 1x8
45 1x6
50 2x6, 2x5
55 1x3
40 2x8

rdl
65 4x8

front rack reverse lunge
65 2x12

8 hill sprints