Crossfit log for Wednesday, May 11th

Last day of the "Cross Training" class (aka Crossfit but not)

So we did a review of everything. TIMES 30!

For time: (20lbs on the bar)
30 push ups
30 air squats
30 burpees
30 shoulder press
30 push press
30 push jerk
30 front squats
30 hang power clean
30 Thrusters
30 Sumo Dead lift High pull
30 Overhead squats. Bailed at 5.
30 Snatches

ran out of time before I could do the
30 Dead lifts
30 Kettle-bell swings

Brutal.

Crossfit log for Tuesday, May 10th

Finally a good workout.

Push Jerk 5 x 3 3min Rest between sets
Rest 5min
15-12-9-12-15
Sumo Dead lift High Pull 95/65
Wall Ball shot 20lb

But I just realized I did it wrong.

Was supposed to be:

-The SDHP was 115lbs instead of 95lbs
-The only medicine ball I could find was only 7kg
-I did 12-9-7,

So totally wrong. But it was good.

Crossfit log for Friday, May 6th

After a week of being sick or recovering from being sick I was back at the gym today.

Did the recovery workout

Rest… or

Strength and Conditioning Recovery…

This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up… your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light – medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD

I was tough after being idle so long. But it's done. I expect I'll be sore this weekend.