Conditioning:

"Linda"

10-9-8-7-6-5-4-3-2-1
Deadlift: 1 1/2 body weight (228)
Bench Press: body weight (155)
Power clean: 3/4 body weight (116)

(28 mins 50 secs)

So this is apparently my new go to workout when I want to dead lift and bench but don't want to do sets.  Everything felt good except the bar I was using for dead lifts was a bit slippery and I had to chalk it up.  I actually thought I was going pretty slow and was surprised a little with breaking 30 minutes.  Thinking next time I'm going to go for it and see how fast I can get through this.

Conditioning:
4 Rounds
Run 400m
10 x Push Ups
Row 500m
10 x KB Swings (50#)

then

Row 20 Minutes

then

20 Minutes
Odd Minute - 12 x KB Swings (50#)
Even Minute - 10 x Burpee

So this may seem like a lot but the truth is I was going very slow for the first two portions as I was watching the Oregon Ducks football game while working out.  The last part was a little outside of the comfort range but good for skill work.  The burpees are coming in the open and the KBs were competition style to get myself use to the movement.  Still in the scheme of things a relatively easy day.

Warm-up:
4 Rounds
5 x Bench Press (135#)
10 x Inverted Sit Ups
5 x Strict Chin Ups
10 x Back Extensions

Skill:
20 Minutes
Odd Minute - 5 x Power Clean (111#)
Even Minute - 10 x Push Ups

Endurance:
Run 20 Minutes

So woke up feeling a little less sick but wanted to keep things easy and not tax my immune system.  Everything was pretty easy and relaxed.  Might take one more day easy just to make sure I'm 100%.

Conditioning:

Feeling a little under the weather so ran 3 miles in 36 minutes, yep it was slow but kind of nice to just be on auto pilot and daydream away.

Strength:
Hang Power Clean 1 - 1 - 1 - 1 - 1
135 - 145 - 155 - 165 - 175(f) - 175(PR) - 185(f) - 185(f)

Conditioning:
10 Minute AMRAP
2 x HPC (140#)
4 x Box Jump (36 inches)
8 x KB Swing (70#)

(5 Rounds)

Happy with the PR even though I think more was possible.  My form felt like crap and I felt like I had no explosion or ability to move my body with any coordination.  With that said it's nice to have a 10# PR when your feeling less than stellar.  The bright point of the workout was the 36 inch box jumps, got talked into it by the coach and while I probably expended way too much energy on each jump trying to make sure I didn't miss and wipe out, it was nice to see that something I was thinking was impossible to do in a tired state really was possible.

Conditioning:
Ran 20 minutes (2 minutes slow and 2 minutes fast)

Conditioning:
"Grinch"
30-20-10
Bar Jumping Burpees
2 x Single Jump Ropes

then

21-15-9
Dead Lift (225#)
200m Run

then

9-6-3
Back Squat (185#)
Box Jump (24 inches)

So went through this pretty slow but a good workout.  Amazes me that 225# dead lifts and 185# back squats while difficult are not outside my comfort zone anymore.  Getting stronger.

Conditioning:

1-10 Clean & Jerk (145#)

1 Round of Cindy after each round of clean and jerks.

(8 Rounds + 3)

So I decided to go with 145# to get myself out of my comfort zone of 115-135, the extra 10# really makes a difference.  Still I'm actually glad regarding my performance, while it hurt I didn't feel like I was going to die and surprisingly felt fine afterward.  Thinking my fitness is coming back around.  

The other awesome note is that my butterfly kip felt strong today strangely found slower is faster in terms of keeping form and technique.

Warm-up:
3 Rounds
75 x Single Jump Ropes
10 x Push Ups
5 x Strict Chin Up

Conditioning:
Crossfit Open Workout 13.2
10 Min. AMRAP
5 x S2OH (116#)
10 x Dead Lift (116#)
15 x Box Jumps (24 inches)

5 Rounds + 10

Endurance:
200 Calorie Row - Slow pace 20+ minutes.

Conditioning: 
"Bradshaw"
3 x HSPU
6 x Deadlift (225#)
12 x Pull Ups
24 x Killer Ropes

8 Rounds + 4 in the 25 minute time cap.

So going to need a rest day after the last few days.

Strength:
20 Rounds EMOM
1 x C&J (158#)

Conditioning:
4 Rounds
Run 400m
5 x Back Squat (158#)

(9 mins 55 secs)

Feeling strong a little poor on the conditioning side but strong.  I like strong.  Should say there was some pressing going on in the jerks, still need to work on my form but days like this when you have high reps and for what for me is a decent weight helps.

Conditioning:
"Murph"
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1 Mile

(46 mins 44 secs)

So not a fast time but a good workout.  Everything felt fine wasn't even resting that much was just moving slow and steady.

So was going to do some cardio and call it a day but decided to do some work with the barbell.

Conditioning:
Barbell Complex - 10 Rounds EMOM
1 x Dead lift
1 x Power Clean
1 x Front Squat
1 x Push Press
1 x Back Squat
1 x Behind Back Push Press

then

20 Rounds EMOM
5 x Push Press (116#) [even min.]
5 x Strict Chin Up [odd min.]

then

Tabata hollow rocks and side planks for fun.

Feeling pretty swole after 70 or so presses overhead today 116#.

Conditioning:
7 Rounds  (one minute rest between rounds)
Run 400m

All were at 1:39 pace but on a treadmill so easier than running outside.  Felt pretty good throughout had to only do seven rounds due to the gym closing.

Strengthitioning:
"Linda"
10-9-8-7-6-5-4-3-2-1
Dead lift (227#)
Bench Press (155#)
Power Clean (116#)

(29 mins 24 secs)

So my go to workout when I want to work on strength.  This was definitely a little harder due to some poor life choices last night.  Still felt good.

Conditioning:
14 Min. AMRAP
21 x Curtis Ps
21 x Plate Jump Burpees
21 x Wall Balls (20#)
93 x Killer Ropes

1 Round

So I kind of sandbagged this one, not saying it was easy but definitely was taking my sweet time.

Conditioning:
4 Rounds
400m Run
10 x Knees 2 Elbows

then

20 Minute
3 x Dead lift (odd minute)
10 x Knees 2 Elbows (even minute)

Dead lifts were light between 199-229# working on overhand grip to work on grip strength.  Knees 2 elbows were just for skill and to work on the abs.  The first workout was just running 400m in 1:40ish pace then doing 10 K2E and resting the remainder of 3 minutes.  Overall a relaxing day.

Strength:
Floor Press 3 - 3 - 3 - 3 - 3 - 3
133 - 153 - 173 - 193 - 203(PR) - 208(PR)

Conditioning:
9 - 6 - 3
Front Squat (138#)
Chest 2 Bar Pull Ups
then
50 x Floor Press (138#)
then
3 - 6 - 9
Back Squat
Burpees

(19 mins 23 secs)

So after the strength the floor presses were a bit brutal had to break them up to 3s that last 20 or so and felt like it took forever.

Warm up:
3 Rounds
60 x Single Jump Ropes
10 x Push Ups
20 x Sit Ups

Skill:
Power and Squat Snatches


Conditioning:
"DT"
5 Rounds
12 x Dead lift
9 x Hang Power Clean
6 x Jerk
(116#)
(14 mins 30 secs)

So took six days off working out yes six whole days.  Mostly due to it being the busiest week for school.  With that said I was jonesing to workout the last few days.

Strength:
Bench Press 5 - 6 - 7 - 8 - 9 (135#)
Inverted Sit ups 10 - 11 - 12 - 13 - 14

then

Back squat 5 - 5 - 5 - 5 - 5 - 5 - 5
45 - 135 - 155 - 175 - 195 - 215(PR) - 225(1)

after each set 5 strict chin ups

Conditioning:
4 Rounds
10 x Push Press (116#)
10 x KB Swing (50#)
10 x Box Jump (24 inches)
Run 400m

(19 mins 23 secs)