Conditioning:
Crossfit Open WOD 11..4
10 Min AMRAP
60 Bar facing burpees
30 OH squats (105#)
10 Muscle ups

Forgot the exact number, but I believe that I got 12-15 OH squats.  Weight on the squats is on the heavier side especially after that many burpees.

Strength:
4 Rounds
5 x Bench press (134, 145, 155, 165)
10 x Inverted sit up
10 x Back extension
10 x Dips

then

4 Rounds
5 x Back squat (135, 155, 175, 185)
10 x Strict chin up

Endurance:
20 minute jog

Conditioning:
Crossfit Open Wod 11.1
10 Min. AMRAP
30 x Single jump rope
15 x Power snatch (75#)

4 Rounds

Power snatches were not smooth and I fatigued pretty quickly.  Still good practice.

Endurance:
Warm-up:
Jogged 1 mile

Hill work with 60/60s with walking then running 60 seconds on a 6% incline.

Cool-down
Jog 20 minutes

Active rest day with just working a little on form and cardio.

Conditioning:
20 Chest 2 bar pull ups
100 killer ropes
20 floor press (135#)
75 killer ropes
20 toes 2 bar
50 killer ropes
20 shoulder to overhead (135#)
25 killer ropes

Was doing fine till the overheads, just a little to heavy in a fatigued state, got 16 but that worked out to around to a little under 2 a minute.  Need to work on form for my jerk and wrist position.  Got some good pointers while doing the workout, but it's hard to correct bad habits in real time.

20 Minute AMRAP
60ft Overhead walking lunge (45#)
20 15ft shuttle sprints
10 plate jump burpees

(4 rounds plus 13ft)

Lunges did me in, especially with poor form and bending my arms.  Still felt somewhat comfortable throughout.  My goal was four rounds at the start and I may have rested a little too much during the workout.

Conditioning:
4 Min AMRAP
Wallballs (20# @ 10ft) (51 reps)
3 Min AMRAP
Hang power cleans (145#) (12 reps)
2 Min AMRAP
Hands off push ups (30 reps)
1 Min AMRAP
Chest 2 bar pull ups (10 reps)

Felt pretty good, wall balls are like kryptonite to me so coming off those and still feeling like I had some work capacity felt weird.  Glad to work on my weakness.

Conditioning:
12 Min AMRAP
10 Front Squats
15 Bar over burpees
40 single jump ropes

Sucked it up a bit on this one, legs just felt dead.  Still moving in the right direction.

So decided to work on running.  Went for a nice 20 minute stroll followed by some short interval training.

Warm-up:
800m jog

Endurance:
8 x 400m (with 2 min/break)
(2:00, 1:52, 1:45, 1:45, 1:45, 1:45, 1:45, 1:52)

Cool-down:
800m  jog

Nothing to intense just getting my endurance training back on track.

So a little enthusiasm.  While my complete sucking in the workouts was maintained, I actually kind of felt like myself after a few weeks of being sick and feeling like my fitness level was a shell of itself.  Thinking I'll need to focus a little on getting my endurance back.  Strength is fine but muscular and cardiovascular conditioning has really fell off.

Partner Wod:
10 Rounds
9 Hang power cleans
6 Chest 2 Bar pull ups
3 Jerks
(135#)

So after Monday's workout I was walking like a grandpa for two days, legs were completely thrashed.  Probably not the worst thing given how much homework and work I had to do.  Had to take Thursday off due to work and two tests.  Today's workout is probably not the best to return on sore tired legs but hey who said it was going to be easy.

 Conditioning:
100 squats
5 Plate burpees (45#)
15ft Weighted broad jump (45#)

75 squats
10 Plate burpees (45#)
30ft Weighted broad jump (45#)

50 squats
15 Plate burpees (45#)
45ft Weighted broad jump (45#)

25 squats
20 Plate burpees (45#)
60ft Weighted broad jump (45#)

At 20 minutes I had 5 burpess and 60ft to broad jump.  Still a good workout.

Strength:
5 x 5 Clean high pulls
95 - 115 - 115 - 115 - 125

5 x 5 Front drop squats
95 - 115 - 125 - 135 - 145



Wod:
3 Min AMRAP
Curtis P

1 Min AMRAP
Lateral burpee over bar

2 Min AMRAP
Curtis P

1 Min AMRAP
burpees

1 Min AMRAP
Curtis P

1 Min AMRAP
Lateral bar jumps

Weight (105#)
Reps 63


So between the front drop squats and Curtis P movements I've officially destroy my legs.  Biggest issue is my front rack sucks and the weight dips forward causing every rep to be exponentially harder than is should be. Still not going to get better without practice.

So my enthusiasm after working out yesterday was met by the cold hard reality that my fitness is a shell of what it was a few weeks ago.  I was sore after yesterday still I thought I could just coast through today's more endurance based workout.  It was almost like two workouts the first part the running, knees to elbows, and push ups and the second the burpee pull ups.  The first part was easy relatively speaking, but the second part was hell.  Only got through four rounds still a great workout.

Disposable Heroes
5 Rounds
400m Run
25 x K2E
25 x HO push ups
25 x Burpee pull ups

So after a two week break from working out due to a week of being completely out of commission from the flu and another week recuperating and catching up on school and work I'm back at it. Wind and strength are still a ways away from 100%.


Diane
21-15-9
Deadlift (195#)
Handstand push ups

8 minute cap, cut off with 9 handstand push ups to go.  Knew I was in trouble when I started the set of 15 HSP and after three I had muscle failure.  From then it was just trying to get 1 to 2 at a time.  Felt good to workout again.