Crossfit log for Tuesday, November 1st

Grace.


Way back on April 14th 2014 I wrote:

Then it was time for the WOD: Grace. 30 clean and jerks for time. Rx is 135#, I've been doing 115# (I may be due to go up to 125# perhaps).

Going in I decide to use the 1 lift every 10 seconds strategy.  It worked really well, I was on pace at 2:30 with 15 reps done.  Took a break for 30 seconds hoping to repeat that, but I was getting winded, I did 1 every 10 seconds for another minute, taking me to 4:00, and another 30 second rest, leaving 9 reps to go.  I just hammered them as fast as I could and finished and finished in 6:01.

PR by 2 minutes, plus 2 reps!  Gotta be happy with that, especially given the amount of work we did before.

After the warm up of 5 push ups, 10 wall balls and 15 ring rows for 5 minutes and the dynamic stretching, which we substituted the figure 4 sit for a some gorilla walk nonsense we started warming up our clean and jerk.

In my mind I had done Grace at Rx, using the 1 lift per minutes, and it went well, so I vocally decided to try Men's Rx at 1 lift every 7 seconds.  Yeah, mistake.

I wish I had read the above beforehand.  I legit attempt at Rx on 0:10 would have been a good test.

Two downsides with 7 seconds, the obvious, not enough rest, but also time math. After 7 or 8 reps, figuring out the next split time is impossible.  Next time 10 seconds.  then if anything left hammer the last reps to get in under 5:00.

First 20 reps were okay, but I was already over 4:00. Slugged away at the last 10 and finished in 6:29.

6:29 @ 135#  compared to 6:01 at 115#, I'd call that a win.

The good thing about my vocal aggressive strategy is I think I pushed a couple of people to some pretty good times. 

Crossfit log for Wednesday, May 25th

Couldn't not go this morning.  Friday and Monday will have no 5:30am classes due to regionals, so having missed yesterday, there was no way I wasn't going.

This was a retest of Nancy.  But it wasn't a legit retest, we moved the bars outside to where the run starts making it a legit Nancy, but last time we were at the front of the gym adding an extra 70m per round.

Nancy: 5 rounds for time
- Run 400m
- 15 overhead squats  95#/65#


I used the same bar as last time 75# between Men's and Women's Rx, but I wish I'd gone up to Men's Rx, since it wasn't really a retest, just to have an official Nancy time.  Oh well, spilled milk.

Also, once again, I did the overhead squats in my Nanos!  Really pumped about that.

So my time last time was 21:39.   This time, the OHS were much slower because that 35m walk from the run to the barbell was missing along with the corresponding rest.

But with the time savings of not having to walk all that way, my time was way better, finished in 17:37.

Averaged 3:30 per round, exactly, left for round 5 at 14:00, and took 3:37 for the last one.

That run though.

Oh and we did 3 reps max Sumo deadlift beforehand.  Tried 315# after hitting 275# in warm up.  No go.  Peeled back to 295# and a triple wasn't a problem. 

I'll take it.

Crossfit log for Thursday, May 5th

This work thing is really getting in the way of my fitness.

I did manage to get to the Y twice, but i didn't have time to log then.  Mostly mobility and accessory work. Although Tuesday, i hit a 155# overhead squat, so there's that.

Today, the warm up was 3 round of 10 OHS with empty bar, 10 behind the neck snatch grip presses, same bar. 10 kip swings.

Shoulders were on after that!

Skills work was power snatch, 4 sets of 4 touch and go.  Warmer up with 75# and 95#, felt great. So much do i jumped to 125# for the first working set. Nope. Hmm... 115#? Nope. Didn't bother with 105#, went back down to 95# and counted the warm up set as a working set.  On the good side, form was really good at the weight.

Then we did Team Nate.
20 AMRAP, partners alternate full rounds
- 2 muscle ups,
- 4 handstand push ups
- 9 kettle bell swings

Worked with Mike. Goal was to try 1 bar muscle up per round. If I got it, move on to hspu, if not, do 2 chest to bar pull ups. By halfway, the bar muscle ups went out the window, I think i got 4 total.

Started the hspu Rx, ended up with an ab mat, by round 3

Swings were fine.

We tried with Kamil and Justin, 18 rounds plus 2 reps.

Can't complain about that!

Finished is with 3 sets of 8 strict press. I setup with 75# and everyone just used my bar, even the strong guys. Slackers.

Shoulders are toast. Haven't felt that in a while. Love it.

Crossfit log for Saturday, April 30th

Once again, a 3 workout week meant Saturday WOD.

Patterned with Lisa again.

We did team Eva.
5 round for time:
- 800m run
- 30 kettle bell settings 32kg/24kg
- 30 pull ups

Run together, split the rest
First round, i ran ahead, and started the kettle bell, but that didn't buy me enough rest. We split them 15, 15. Pull ups i did 5 and kids did triples.

On the second run we decided she's do 20 settings and I'd do 10 and the opposite for the pull ups, door for the rest she started the swings and we did 10, 10, 10 and the pull ups we did 5, 3,5,3,5,2,5,2 but the last two rounds she did her last 4 unbroken so i finished with my 5.

The first round didn't include a walk to the back door, so at 8:30 it was a bit faster than the rest, we averaged around 9:20 per round.

46:09.  Hard work

Crossfit log for Thursday. April 29th

Having trouble getting it off bed these days. But I managed to get myself to the box.

The warm up was 4 minutes of 9 wall balls, 5 pull ups and a shuttle run.

Strength work was thrusters, 3 rep max.

Worked with Kamil, up to 175#. Kamil managed 185#, but I couldn't quite get it. Oh well.

The WOD was Jackie:
1000m row
50 thrusters 45#/35#
30 pull ups

Finally broke 10 minutes. 9:54.  Row was 4:00,
Started the thrusters at around 4:35, did the first 25 in 1:10ish. Resting at 10 and 20 reps in the front rack. Walked away for a few seconds. Then did 5, 5, 5 and 10 putting down the bar twice in that time.  Got to the pupils at 7:10, and managed 1 rep.

Regrouped, got through 10 pull ups, then in increasingly smaller sets, finished them up at 9:54.

Was getting worried that I wouldn't break 10. But i did. Wo
ot!

Crossfire log for Tuesday, April 26th

Well I guess progress isn't always in the form of faster times or heavier weights.

Today we did Nancy. A WOD that presents a conundrum. Run in lifters or overhead squats in runners.

As a (former) runner, minimalist no less,, I just can't run in lifters. So given the progress I've made in mobility, I figured it was time to try overhead squats in my nanos.

Tried with empty bar, and shockingly, was able to get down. Called out to coach Connor, to check my depth and he said it was good.

Wow. I guess it's a go.

Nancy. 5 round for time:
- 400m run
- 15 overhead squats 95#/65#

I split the difference and did 75#. That's 75 reps!

The run sucked way more than it should have. I really need to start running again.

The OHS, were... fine. Like really fine.

Coach said, and I quote: no questionable reps.

Speechless. Finished in 21:19. Ahead of Kamil and Justin.

Crossfit log for Tuesday, January 26th

Well that was a lot harder than yesterday.

The getting out of bed part wasn't so bad, I did get a good night's sleep.

The warm up was a 1 minute AMRAP of sit ups immediately followed by a 1 minute AMRAP of jumping lunges. Made 36 each.

Skill work was alternating EMOM of 0:30 thrusters+ 0:30 rest and 0:30 burpees over bar+ 0:30 rest.

Sucked so bad. Shoulders were toast.

The WOD looked manageable I the board:
"Elisabeth"
21-15-9
Cleans  135#/95#
Ring dips

I figured women's Rx,  sets of 5, with a leading at of 6 and a last set of 4, or the last round go 3, 3, 3.

Plan held for the first round and most of the second, but fell apart quite aggressively before round 2 ended.

Rounds three wad a shit show.

Finally finished in 14:32.

Done.

Crossfit log for Monday, January 25th

Didn't go to the Y Friday, so nearly 3 full days of rest and recovery.

Did a world of good. I feel refreshed and ready to do some work.

Getting up was a bit harder. Went to bed at 9, but had to get up at 11 to get Clarisse at work. It was a 20 minute or so interruption so no biggie, but when my alarm went off at quarter of 5, I must have been in a feel sleep. I felt slothlike and groggy. Took a good 10 minutes to wake myself up and self talk my way out of bed.

Glad I did.

Warm up was 5 minutes of 10 ring rows, 10 air squats, 10 second hollow body hold and 1 shuttle run.

Then f for skill work we did an 8 minute EMOM of a snatch complex: power snatch+ hang snatch.

Started at 75#, and increased by 10#  til 95#, where I swapped the 10 and15 plates for a 25, and did that weight a second time,  Then up to 105# then 115# for the last three rounds.

Not fabulous, but good enough.

The WOD was Fight Gone Bad.
3 rounds for time, 1 minute rest between rounds, 1 minute at each station:
- wall balls 20#/14#
-sumo deadlift high pull, 75#/55#
- box jumps 20" box
- push press 75#/55#
- row for calories
- 1 minute rest

Did women's Rx, except I used the 10' target for the wall balls.
Reps per round were: 99, 92, 93 for 284.

I'll have to check my previous performances to see where I stand.

It was a good workout.

Crossfit log for Monday, January 18th

Despite some nasty DOMS in my traps I dutifully got out of bed and resumed my morning ritual to get to the box.

Snatch day.

The warm up was a couple of rounds of 10 overhead squats, 5 burpee pull ups and 2 shuttle runs, which I catered along in my lifting shoes.

Then we worked on snatch, after earning up we did 3 singles at 90%, then a double at 85% and a double at 80%.

I did 125#, 115# & 105#. Good lifts for the most part, a couple of wobbly ones I caught to far forward, but not bad for first time since vacation and sore traps.

The WOD was Amanda
9-7-5 of muscle ups and snatched at 135#/95#.

Came close to getting a bar muscle up in warm up.

Used women's Rx weight and did pull ups double the reps instead of muscle ups. Expected it to go a lot smoother.

Still finished under 10 minutes:  9:24. Happy with that.

It's gonna be a sore week.

Crossfit log for Saturday, January 16th

Finally back at Crossfit.  And a Saturday.  If I'm working out on the weekend you know there's a good reason.

Aside from that little half Marathon last Saturday, I haven't worked out onces in 11 days.  Going slightly crazy.  At least Disney World distracted me enough to keep my sanity.

I used my Nano shoes to walk around Disney World, so I needed a new pair, but didn't have time to buy any.  When I looked up the workout, it was team DT, perfect, lifters would do perfectly.

And if scaled properly, would be a perfect workout to return with.

I wasn't wrong.  I did women's Rx, 105# and work with a guy named John I had never met.  Young guy.

It was nice to be the stronger athlete.  He didn't struggle much, but definitely more than I did.  I suspect he hasn't been at it very long.  He's pretty fit but his technique isn't quite there.

The WOD was 10 rounds of DT, alternating exercises. so one partner did the deads, then the other did the cleans, then back to the first partner for the jerks, then vice versa.

Team DT 10 rounds for time:
- 12 dead lifts
- 9 hang power cleans
- 6 power jerks

partners alternate stations  155#/105#

We finished in 13:24.  very respectable.  Everything unbroken, kept the bar moving.

I did take my time a couple of places, I was a bit worried about John, because I he was slower, I was getting a bit more rest and was not struggling as much. So I'd chalk my hands after his set was done instead of during, or I'd exaggerate the deadlifts motions to take a bit more time.

It worked out.  It was a good first time back workout.

Crossfit log for Thursday, August 20th

Fourth day in a row this week and boy am I tired.

Luckly it was a fairly light day. No heavy lifting.

Started with 2:00 of banded monster walk, to fire up the medial glutes followed by a warm up circuit.

4 rounds of:
- 6 glute bridges
- 9 calorie row
- 12 band pull aparts

Then on to the WOD, a hero workout named "Nate"

20 minute AMRAP of:
- 2 muscle ups (scaled to 4 chest to bar pull ups)
- 4 unbroken handstand push ups
- 8 kettle bell swing 32kg/24kg 

I once again used women's weight with the green kettle bell and just took my time moving from station to station.

Was 3 kettle bell swings short of 8 rounds.

On the fourth round I failed the last hspu, so added an abmat and was good after that.

HSPUs are getting pretty good despite my wrist. 

Crossfit log for Monday, July 27th

Feels like I haven't worked out in ages.  Just a long busy weekend I guess.

Clarisse came with me again.  She's a trouper.

We started with 100 double unders and  30 dumbbell box step ups. Went okay.

Wasn't a fan of taxing my grip in the warm up knowing what was coming.

Strength work was 1 rep max back squat.  I was hoping to get up to 315# again, but I wasn't happening.

I made too big a jump I think from 275# to 305# and coach bailed me out too soon. I might have fought it up.  Tried a second time and made sure he gave me time, but it wasn't happening. Oh well, I hit 305# last week at the Y.  So I know I have it in me.  Maybe I'll try a double at like 295# or 300# later this week.

Clarisse fought hard to stand up 165#, a huge PR for her.  #proudpapa.

The WOD was DT.  5 rounds for time, 12 deadlifts, 9 hang power cleans, 6 push press. Rx is 155# for men, 105# for women.

I wanted to attack this one at 115# and try to beat my 12:08 from June 5th.  But it wasn't to be.  Dead lifts were fine, but the first clean in warm up and my wrist just said nope.

The shoulder to overhead was worse.  So I dropped it 105# (women's Rx) and tried that. It was a bit better.

First round, deadlifts: good, cleans: okay, presses: not fun but I composed myself and managed so slowly get the 6 reps done.

Round two, deadlifts: good, cleans: okay, until the last one, getting ready for the press I must have caught it differently knowing what was next, and a sharp pain shot through it. 

Coach came over and suggested doing dips instead of presses, so spare my wrist, and then it occured to me that I had no trouble with dumbbell presses, so I did that.  At first I grabbed 35# dumbbells, but that was too light.  In my mind 50# was too heavy, because the recent strict presses we've been doing, forgot that it was push press.  So immediately after round 2, I got out the 50# dumbbells which works out to 100# over head, not far off the barbell I was using.

The rest of the workout went well.  Finished in 11:28

After we did 1 min max muscle ups, did pull ups, 30 seconds rest, 1 minute max pistols, did air squats, 30 seconds rest, 1 minute handstand push ups, did paralette push ups.

Exhausted, sweat bucket.

Crossfit log for Friday, July 24th

Oh man. Two days is not enough recovery from donating blood.

Jackie was hard enough, but at least it was only 13 minutes.

Today we did Kelly
5 bloody rounds for time of:
- 400m run
- 30 box jumps
- 30 wall balls

I went into oxygen debt before I even finish the first run! Before we started I was all, "Oh 20 minutes max, 4 minutes per round, worst case". Ha! First round was 7:23. Granted the run is way more than 400m, I'll bet it's nearly 500m.

During the first round I was already negotiating with myself to do only 4 rounds, maybe even 3.

As I finished round 4 there were still people out on the run so I had no excuse.

Finished in 39:57. Double my worst case estimate.

I did only 3 of the 4 sets of 10 dumbbell strict press, and didn't bother with the squats, which were light again this week. I squatted heavy yesterday, so I'm good with that.

I need a nap.

Crossfit log for Thursday, July 23rd

Well there was no point delaying the inevitable.

Should have gone yesterday, 4 days away is a lot, but I'm glad I didn't. Slept in after all that travel, then went to physio, which really helped my wrist. Definitely on the road to recovery.

At noon I donated blood, which was scheduled, not even Y workout yesterday, so the wisdom of going this morning was sketchy to say the least, but as I said, delaying it would be pointless.

Halfway through the warm up I was already revising my goal for the WOD.

50 wall balls unbroken and 40 hollow rocks. After the wall balls, with 14# unbroken, I couldn't catch my breath. 1000m row was not going to be fun.

After that we did 4 sets of 3 cleans, touch and go, at 75% of max. Settled on 145#, and it went surprisingly well. Wrist was wrapped, but still.

Then the WOD:  "Jackie"
- 1000m row
- 50 thrusters 45#
- 30 pull ups

Used every trick in the book. Knee sleeves for the row and thrusters, grips for the pull ups, went easy on the row, stopped after only 10 thrusters, rested with the bar overhead. Everything trick I could think of.  Didn't help. Not enough red blood cells.

Tried to keep the row under 2:00/500m for the first half, then it was survival mode, mostly around 2:14-2:19/500m.

Took forever to catch my breath enough to tackle the thrusters.  Did 10, rested at the top, and 10 more, then had to drop it. 10 more dropped and again 2 more times. Not too chabby.

The pull ups, where I usually shine, were horrible, even with the grips. which I wasn't really used to, but I had nothing, struggled with sets of 4 to 6 reps until I go to 30, in 13:36.

Whatever. I'll take it.  Still better than the first 3 times I did it back in 2011.  Hurrah for fitness.

Crossfit log for Thursday, July 16th

Took a hot Epsom salt bath last night with the jets blasting my wrist and my right hamstring.

It seems to have helped, hams weren't an issue today. The volume was the issue today.

When I looked at the WOD yesterday, there was nothing that my wrist couldn't handle, so I really couldn't justify not going, especially since I haven't been to the Y at all this week.

There was nothing particularly hard, except maybe the foods and the heavy kettle bell, but the was just a ton of stuff. 

The WOD is called "Beast 12". No idea why, maybe because there are 12 stations. It's a chipper for time:

- 25 Walking Lunges
- 20 Pull-ups
- 50 Box Jumps, 20"
- 20 Double Unders
- 25 Ring Dips
- 20 Knees To Elbows
- 30 Kettlebell Swings, 32kg
- 30 Sit-ups
- 20 Dumbbell Hang Squat Cleans, 35#
- 25 Back Extensions
- 30 Wall Balls, 20#
- 3 Rope Climbs, 15 ft

Took me 25:49, about a minute slower than Kamil, only 12 seconds behind Kyle. Martin, the ninja, finished it in an inhuman 17 minutes and change.

The dips are where things got real. Then the kb swings, which were heavy and 30 bloody reps.

The dumbbell cleans were also rough, even if there were only 20.

Climbing the rope after the wall balls wasn't fun until your heart rate came back down.

It wasn't too bad, all told.

Crossfit log for Thursday, June 11th

Really tired to day, but still managed to roll out of bed to get to the gym for 5:30am

The WOD did nothing to help my tiredness.

Team Fight Gone Bad.  No breaks, 20 reps of everything. You can only advance once all team members at all stations  are done their 20 reps.

20 wall balls  20#/14#
20 sumo dead lift high pulls  75#/55#
20 box jumps  20" box
20 push press  75#/55#
20 calorie row

More than once I was the weakest link. On the row (most of the time the rower was the last to finish) or the SDHP.  I hate those things.

We finished in 22 or 23 minutes, in a pool of sweat.

Exhausting.  Didn't participate in the 10 burpee EMOM afterwards, which wasn't programmed.  Coach Connor was improvising.

Half asleep on the bus, and even as I type this sipping my 3rd coffee.  Maybe I should have taken a "me" like I joked about with Kiza this morning over breakfast.

Crossfit log for Tuesday, May 5th

Work called at 4:30am to deal with an urgent issue, so I was up. 

Got ready and was at the gym a full 15 minutes early.

We started with overhead Squat.
Worked up to 3 heavy sets of three then peel back for two sets of 5 
Rest as needed between sets.

I was all over the place with this one.  Did 3 at 95# and 115#, then hit 135#.  Was only able to get one. Crap.  Tried again and managed 2 reps.  Not bad, 10# off my PR. Took it and peeled back to 115 for a set of 5 and a set of 4.  Called it a day.

The WOD was a benchmark workout called Nasty Girls
3 rounds for time of:
- 50 Air Squats
- 7 Muscle Ups
-10 Hang Power Cleans, 135/95 lbs

-scale muscle ups to 10 CTB, or in my case 7 regular pull ups + 7 ring dips.

He said you should be able to everything quickly in one or two sets tops, that's why I scaled the muscle ups differently, regular pull ups wasn't enough, and chest to bar wouldn't give me the necessary pace.

I also scaled the cleans to 115#, wisely.

Finished in 10:58, I had 5 cleans left with 15 seconds to the 11:00 mark, so I hustled to break 11:00. Did it.

Crossfit log for Tuesday, November 25th Double PR day.

Epic day at Crossfit today.

Started with Power clean, find 1 rep max.  In my mind my current max was 191#, but that was for a full clean, my actual power clean pr was 185# (from 14 months ago)

Worked with Kamil again, built up quickly with 95#, 135#, 155#, I negotiated an incremental step to 175# (the difference between knowing I could do it and not being sure).

Then we hit 185#, no problem.  Upped it to 195#, still thinking my PR was 191#, first attempt bailed on the second pull.

Walked away and tried again.  Now the coach's advice paid off.  He said anything above parallel is still a power clean.  Get under the bar, I you fail, you still get a regular clean, I don't want to see a fail for trying to catch it too high.

So that's what I did.  Pulled hard, full extension, and dropped under the bar. Caught it like 6 inches above parallel. It was awesome. 10lbs PR.

Looking forward to more power work in the new year.

Then we did Fran.

I was so anxious.  Flip flopping between, go for it and just get through it.

Fran: 21-15-9 of
- thursters 95#
- pull ups

This was my third time doing Fran Rx.  Last December 23rd, so nearly a year ago, and last May 14th.  9 minutes flat and 8:55 respectively.

Tried to remember all the lessons I've learned along the way.  First round unbroken, breathe during the thrusters, a lot, don't put the bar down. Get through the pull ups fast. Do as many thrusters as you can in the round of 15. Last 9 pull ups unbroken.

Go time.  After 2 thrusters I remembered to breathe.  Taking 3 breaths for each rep (one at the top, 2 in the front rack before each rep).  Don't rush, be systematic.  Made it to 17 before I rested in the front rack for a couple of seconds.

Somehow couldn't find my rhythm on the pull ups, dropped after 7, tried again right away, still awkward at 11, dropped again, but took a step back then jumped up again and found it. for the last 10.

First back to the bar, almost the same time as Justin.  Chest was heaving, told myself to just get through 5.  Did that two more times. Trying to keep the breaks short.  Pull ups went better, made to 11, then quicly back up for 4 more.

Had to drink a couple of times.  Creatine leaves my throat parched as soon as the heavy breathing starts.  That didn't really cost me any time, I wouldn't have been starting up any faster without the water.

Almost done.  Clock already over 7 minutes.  Grab the bar thinking: do 3.  Made it to 5.  Stoked, maybe I can break 8:00. A few deep breaths hammer out four more.  7:43.  Jump on the pull up bar. Hammer out 9 unbroken.  8:06.

I'll take it!  54 second PR on Fran at Rx.  That ain't nothing.

Next time.  Warm up the pull ups. Find my rhythm.  When my focus shifts to met con and power, this will definitely improve.   My best Fran time ever was 6:36 at 85#.  I want to break that.  I want my fastest Fran time to be Rx. 

Happy with the double PR.  Great way to start a Tuesday.

Progress update:

 Power Clean PR. 

Strength:
Bench: 230lbs November 19, 2014 (up from 225lbs)
Dead Lift: 365lbs September 17, 2014 (up from 355lbs)
Press: 145lbs September 9, 2014 (up from 140lbs)
Back Squat: 295lbs September 12, 2014 (up from 285lbs)
Front Squat: 255# September 3, 2014 (up from 250#)
Overhead squat: 115# April 10th, 2014

Power:
Power Clean: 195lbs Nov 25, 2014 (up from 185lbs)
Power snatch:  125lbs Mar, 27, 2014 (up from 115lbs)
Push Press: 185# (up from 175#) Sept 15, 2014
Clean: 191# (up from 185#) July 29, 2014
Jerk: 185# (up from 180#) Oct 30, 2013
Snatch*: 135# (up from 130#) Nov 21, 2014
Clean and Jerk: 175# July 24, 2013

*from the hang

Crossfit log for Wednesday, October 29th

So the second day of my 45th year started pretty much the same as the first, with me lying on the floor of the gym gasping for breath, leaving a sweat angel in my wake.

After the back squats  8-6-4-2 progressively heavier (185#, 205#, 225#, 245#) we set up for Team Fight Gone Bad.

We were only 4 so a waterfall start with only one team didn't make sense, so we did teams of 2, but start together, no member can advance until both are finished their current station.

3 rounds:
- 20 wall balls 20#/14#
- 20 sumo dead lift high pull  75#/55#
- 20 box jumps 20" box
- 20 push press 75#/55#
- 20 calorie row

Teamed up with Natasha, so we did women's Rx (except I used a 20# medicine ball). It made sense if I wanted to keep up with her.

It was just hard.  For the most part we finished at the same time, but on the third round it was harder to keep up.  She started on the wall balls and I on the sumo dead lift high pulls so she finished with the row and I with the wall balls.

She was done and I had 5 wall balls to go.

Our time was 22:47.

Team WOD really make you work hard.

Crossfit log for Friday, October 24th

"Jackie"

After light dead lifts, (light by personal preference as prescribe by my physio)

3 sets of 3 heavy and 3 sets of 8 lighter.

Only did, 185# and 135#.  Even that felt tight, despite a longer than usual warm up, since I arrived a bit early.  Even with bretzels and rolling and some lazy push ups.  No pain, or discomfort, but I could feel it.

Then we tackled "Jackie"
-1000m row
-50 thrusters @ 45#
-30 pull ups.

Plan was: Break 10 minutes. Go easy on the row, don't put down the bar, rest for 5 deep breaths after every 10 reps for the thrusters, hammer the pull ups.

Averaged 2:15ish/500m on the row until the last 100m, then took it below 2:00/500m

Finished in around 4:18 I think.  Winded but feeling fresh.

First 10 thrusters were fast, got to 11 before I remembered to break and breathe. Rested in the front rack position.  5 breaths started again.

Second 10 got harder, shoulders starting to burn. Resting in the front rack was getting uncomfortable. 10 more reps, shoulders are on fire. 

I lower the bar to the hang, but it feels heavy in my hands.  Hook grip solved that problem.  10 breaths maybe more, but now I have to clean it. 

Fourth 10 was hard, rest at the hang again. Break seems longer, thinking I'll 5 and 5.  Start again, get to 5 and I want to stop, but I keep going only 5 left, come on, just finish them! 

Done.  Off to the pull ups bar.  Winded, shoulders on fire. Chalk my hands and jump on for 10 pull ups. Wasn't too bad.  More chalk. Clock is at 8 minutes and change.  10 more pull ups.  That sucked. Need to 10 more and the clock is ticking.  coming up on 9:30 and I have 10 left.

At 9:30 I jump on the bar and put everything into the last 10 pull ups.  Drop off the bar at 9:50.

Finally.  Finally broke 10:00.

My new "Jackie" PR is 9:50