Holy smokes. 5 days of CrossFit this week. In a row! I’m resting my middle finger because I tweaked it while I was bouldering a few months ago. Didn’t let it heal, and it’s bugging me a bit so I’m giving it a rest. Going on week 2 without climbing, I’m missing it! I can already tell my finger isn’t healed just yet, so I may end up volunteering at the climbing gym, just so I don’t forget to go back lol. Know what I mean?
The short:
Sunday — Rest
Monday — CrossFit
Tuesday — CrossFit
Wednesday — CrossFit
Thursday — CrossFit
Friday — CrossFit
Saturday— Rest
The long:
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year 2, week 11, day one
SWOD: Back Squats
5×2 (75% to start)
* 3 second pause at bottom
What I completed: 80-80-85-85-90lbs
WOD 21-15-9
Burpee over box jumps (20″)
Wall balls (14kg)
What I completed: Finished the WOD in 9:17 and used a 12kg for the wall balls
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year 2, week 11, day two
max efforts chest to bar
- 3 strict, 7 unbroken kips
- 3 strict, 5 unbroken kips
- 3 strict, 2 unbroken kips
- 3 strict, 5 unbroken kips
WOD (16 minute time limit)
50 double unders
20 HSPU (or dive bombers)
20 Toes to Bar
50 double unders
20 HSPU (or dive bombers)
20 Toes to Bar
50 double unders
20 HSPU (or dive bombers)
20 Toes to Bar
What I completed: The first round I did 150 single skips and ended up trying out for the 50 DU’s the second round. Which was WAY easier, and WAY faster. I love it!! I completed the WOD in 12:59
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year 2, week 11, day three
8-8-8
(3 second pause right above the knees)
1 Hang clean + Squat
2 Lateral burpees
2 Hang clean + Squat
3 Lateral burpees
3Hang clean + Squat
4 Lateral burpees
4Hang clean + Squat
and so on…
What I completed: I got to 8 lateral burpees, then was going for my 8 hand clean + squats, and got 1 before the buzzer went off.
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year 2, week 11, day four
“Holbrook” (30 minute time limit)
10 rounds
5 thrusters (115/80)
10 pullups
100m sprint
*Rest 1 minute
What I did: I used 55lbs and used a black band for the 50 pullups. I completed the WOD in 28:26
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year 2, week 11, day five
Every 30 seconds for 5 minutes:
1 Hang Clean
1 Halting Deadlift
1 Power Clean
What I completed: I used 70lbs for the first 5 rounds and ended up bumping my weight to 75lbs for the last bit since I thought it was “too easy”!! HA!!
5 rounds (14 minute time limit)
10 spyder pushups
15 hollow rocks
20 flutter kicks
30 second plank unbroken
My time: 11:08