Gold's Gym (Crossfit Football)

Warm-up. Pulled my hamstring on Tuesday, so tried to take it very easy on my leg today.

Amateur
Squat 3x5 (add 5 lbs to last workout)
Bench 3x5 (add 2.5 lbs to last workout)

Skipped squat. Was supposed to do 97.5 bench, but Gold's didn't have any 1lb weights, so I went up to 100. It was tough! But I did it!

WOD: 7 rounds for time
7 shoulder presses
1 minute hollow rock
10 push ups

Finished in 11:05. Had to change the shoulder press to 5. Then by the 5th round, I had to do push presses to get it up.

Home

Amateur
Deadlift 5 RM (add 10 lbs to last workout)

95x5, 115x4, 135x3, 155x2, 175x5

WOD:  One the minute for 12 minutes complete:
- 3 Burpees
- Sprint 50 yards

Pulled my right hamstring at minute 8. So mad. 

Home (Crossfit & Compound)

Amateur
Squat 3x5 (add 5 lbs to last workout)
170

WOD: 4 rounds for time
- 10 Deadlift (225/155#)
- 15 Box Jumps (24/20")
- 400m Run

Used 115 for deadlift. (Tried rx but it was too hard). Finished in about 18:30. Didn't measure 400m run, but ran out the court to the left and up to the first house beyond the 2nd mailbox.

Compound

WOD:  Partner workout:
- Run 1 mile with a medicine ball
- 60 Burpee Pull Ups
- Run 800m with medicine ball
- 40 Burpee Pull Ups
- Run 400m with a medicine ball
- 20 Burpee Pull Ups

Run together and trade off who is carrying the ball.  Burpee Pull Ups are done with one person working at a time.

Partnered with Dev :) Ran with 20lb medicine ball (Dev carried most of the time for the first mile, especially). Almost split the burpee pull ups.

Finished just around 30 or 31 minutes.

Compound

Strength : Hang Power Snatch 3-3-3-1-1-1

65x3, 75x3, 85x3, 95x1, 105x0 (too heavy; tried twice but I ran out of time)

WOD: For time:
21-18-15-12-9-6 and 3 rep rounds of:
- Sumo Deadlift High Pull (75/ 45#)
- Push Jerk (75/ 45#)

9:47 rx. Need to focus on quality and unbroken sets.

Home (Crossfit Football & Compound)

Amateur
Squat 3x5 (add 5lbs to last workout) 

165 (should've done 170, butI psyched myself out since I didn't do the right reps last time.) Still hard.

Bench 3x5 (add 2.5lbs to last workout)

95

WOD: As many rounds and reps as possible in 20:00:
- 400m Run/500m Row
- max. Sit Ups
A set terminates when you're no longer able to continue moving.  There is no rest in the up or down position.

Only got through 10 minutes. Mira was crying and Audrey woke from her nap.  

Home (Crossfit Football Strength/Compound WOD)

Amateur
Deadlift 5 RM (add 10 lbs to last workout)
Warm-up. Didn't know what "5RM" meant, so I did: 185x1, 185x2, 165x5.
I realized that 165x5 was what I should have done.

Strict Pull Ups 3 x max reps
10, 11, 11 (each set was with the green band)

WOD: As many rounds and reps as possible in 20:00:
- 400m Run
- max. Push Ups

Just realized that I did the push ups first and then the run...oops. 
1st: 25 push ups, run to Wrentham stop sign/bush. 2nd: 25 push ups, run. 3rd: 15, run. 4th: 15, run. 5th: 15, run. 6th: 15, run. 7th: 4 push ups.

Home (Crossfit Football)

Amateur
Squat 3x5 (add 5 lbs to last workout)
165

Press 3x5 (add 2.5 lbs to last workout)
Not sure which pressDid push press at 80 

Complete as many rounds as possible in 12 minutes:

30 Overhead Walking Lunge w/ 25 lb plate
15 Ring Dips with largest band

*Plate has to be locked overhead with straight arms.
*15 lunges with the right leg, 15 lunges with the left leg.
*Back knee has to touch the ground to count as a rep.

4 rounds in 14:29 (several interruptions for snacks, etc.)

The Compound

WOD:  Partner workout:
- 800m Run
- 100 Thrusters (115/ 75#)
- 800m Run

During the Thrusters, at the beginning of every minute both partners perform 3 Burpees, for the rest of the minute one partner performs as many Thrusters as they can during that minute. At the beginning of the next minute both partners perform 3 Burpees and then the other partners performs max rep Thrusters and so on until your team reach 100 total Thrusters.

Used 65#. Finished in 21:57. Partnered with Lindsay.

Home

Strength
Deadlift 1-1-1-1-1

Warm-up 5x95, 3x115, 2x135
1x155, 1x165, 1x175, 1x185 (PR!), 1x190 (PR!)

PR by 15 lbs! But I had horrible form on the last rep.

WOD
Tabata Row
Air Squas
Pull ups

Home

Strength:  Front Squat: 5x3@75%, 90 sec rest between sets
115# (a little too easy?)

WOD:  Five rounds for time:
- 5 Clusters* (155/100#)
- 10 Burpees to 6" target

Used 65#. Should have tried 75#. Finished in 8:36.

*Full Clean into Thruster

Home

Skill: For Quality:
- Hollow Rock for 1 Minute
- Arch Rock for 1 Minute
- 10 Pistols, left leg
- 10 Pistols, right leg
Repeat

5 rounds. HARD!

WOD: For Time
- 20 Wall Balls (20/14# to 10')
- 40 Pull Ups 
- 20 Wall Balls
- 40 Box Jumps (24/ 20″)
- 20 Wall Balls
- 40 Ring Dips
- 20 Wall Balls
- 40 Kettlebell Swings (53/ 35#)
- 20 Wall Balls

Substituted 10 thrusters at 45#. Strict pull ups with green band (medium); did 5 unbroken each set. Ring dips were weak...kinda jumped.

Took about 17 min. 

Home

Skill: Pull Up
- Advanced x50 (chest to bar)
- Intermediate x50 (chin over bar)
- Novice x25 (scaled- choose the smallest band possible)
* these are to be done in as few sets as possible 
** Advanced/ Intermediate - drop reps down to 30 if you are only getting sets of 1-3

Did 30 strict pullups in increments of 5 using blue band (smallest).

Strength: Back Squat 3-3-3-3-3

115x3, 135x3, 155x3, 175x3, 185x1 (couldn't get the second or third rep, but this was a big jump from my 165 back squat PR)

WOD: 3 Rounds for time:
- 400m Run
- 10 Thrusters (135/95#)

Only did 1 1/2 rounds using 65lb (Audrey was crying)

The Compound

WOD: For Time:
- 100 Vertical Jumps (touching an object 6" above max reach - two hands)
- 60 Hand Release Push Up
- 40 Toes to Bar / Warrior Sit Ups
- 30 Shoulder to Overhead (135/95#)
- 100m Walking Lunges
- 100m Run back to finish

Partnered with Danaca. Two rounds in about 14 min. 65lb for shoulder to overhead...too light. 15lb overhead lunges.