Back extensions and situps

5 rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

11:43 vs 14:49 last time

everything done on a ball

upper body day

5 rounds for max reps of:

Bodyweight Bench
Pullups

BP at 5, 6, 6, 5, 4
Pullups at 12, 13, 12, 12, 12

My bench has gone way down this winter - the last time I recall doing this, I was at 9 or 10 reps to start. Gotta get back in there!

Finished up with:
inclined bench: 8@95, 8@115 and 7@135
inverted bodyweight rows 3x8

Still runnin' up the mountainside...

Squaw Peak, Phoenix, AZ
parking lot to summit to parking lot, 40 minutes

J.T.

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

15:24 last time

13:09 this time

5k

25:15, 8:09 avg. pace

back squat triples

5 rounds of triples

225
275
275
255
255

I had my cheering section with me for the heavy ones, yay!

400M repeats

6x400M, 2:00 recoveries

1:10
1:05
1:10
1:07
1:12
1:11

Crossfit Total

Back squat @ 315
Shoulder press @ 155
Deadlift @ 385
CFT: 855

Well below my PR for deads, a bit below my PR for squats, but I've not been hitting things that hard recently, so I'm happy with the numbers. My squat, while down 10 pounds, feels much better from a form standpoint.

HSPU, L-pulls and lunges

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

8 rounds + 4.5 HSPUs (got stuck at the bottom).

Tempo

3.63 miles, 32:30, for 8:57 average pace. Not my best run by a long shot, but it's finally warming
up, woohoo! 46° and cloudy. Wind at 20MPH, blech....

Softshell was too warm, but bare-handed was a bit much - need lightweight gloves.

Clean and Jerk singles

Clean and Jerk 7 rounds of 1 rep max

175
195
205(f)
205
215 PR!
205
205

Ladder intervals

1 min on, 1 min off
1 min on, 50 sec off
1 min on, 40 sec off
1 min on, 30 sec off
1 min on 20 sec off
1 min on, 10 sec off
1 min on 20 sec off
1 min on, 30 sec off
1 min on, 40 sec off
1 min on, 50 sec off
1 min on

Averaged about 325M per work interval

Barbara

One of these days, I'll actually finish all five rounds of this, but today wasn't the day.

Three rounds for time of:

20 pullups
30 pushups
40 situps
50 squats

rest 3 minutes between rounds

Round 1: 4:50
Round 2: 6:20
Round 3: 6:05

back squats, weighted pullups

7x5 back squats, 3x5 weighted pullups

Back squats at 225, 225, 225, 235, 235
Pullups at 50, 50, 50, 60, 60

hills

.71 to old farm (didn't time it)
1:59 to top of hill @.22 miles
6:24 to hinesburg @ .7 miles
1:34 to top of hill @ .16 miles
6:34 to kimball @ .7 miles
.71 back (didn't time it)

800/1K intervals

2 800M intervals, 2:00 rest between
2 1K intervals, 2:00 rest between

800's at 3:36, 3:30
1K's at 4:32, 4:43

10 MPH headwinds in one direction...

Deadlift singles

7 rounds of heavy singles

315, 365, 365, 365, 365, 365, 365.