DL, Front Squat, Press

090526
Crossfit warmup (12)x2

DL
182#x2
182#x2
182#x2
182#x2
182#x2

Front Squat
130#x3
130#x3
130#x3
130#x3
130#x3

Press
70#x5
70#x5
70#x5

crossfit warmup (12)x2

Was not a great day for lifting, so I made up for it by quantity. (i don't think this is ever a good idea when it comes to lifting)
I finally scheduled a session with Lance, the owner of ultimate crossfit for next week, and hopefully, he can get my dismal DL numbers up! The front squats felt like it should, and i just reset my weight for the press, so that was easy.

Rest day Tues, and seeing how I feel right now, might take Wed off too...

Thrusters, rope climbs

090524
no warm up

"Tommy V"
DNF-stopped after 20:30

21 75# thrusters
12 15' rope climbs
15 75# thrusters
9 15' rope climbs <-- stopped after my 7th climb
9 thrusters
6 15' rope climbs

i woke up in the morning, having dreamt about rope climbing. i've only done maybe a total of 5 rope climbs in my entire life, so i figured it's a good thing to work on. i don't use my legs effectively, so the rope climb got very tiring very quickly, but what stopped me from completing the workout was not lack of upper body strength, but the bruising on my ankle. it started to feel like i sprained my ankle, so i stopped.

this morning, my ankle is black and blue, with something oozing from one of the scraped area. All this, even though i wore knee socks!

Deadlift, weighted dips

090515
No warm up

Deadlift
180#x5

Weighted Dips
35#x5
35#x5
35#x5

I went in for a light workout, because i know that tomorrow's CF bootcamp at the park will kill me. but i came out with a pretty good workout. I went up on DL and weighted dips. Good form is KEY in getting that weight off the ground in DL!

Grace

090514

crossfit warm up (all unbroken sets)
12x3: overhead squat, pull up, push up, GHD sit-up, GHD back extension

"GRACE"
30 95# Clean and jerk

6:25

I did power clean and push jerk. I looooooooved this workout. I just love taking heavy things and putting it over my head and dropping it. :)
I am amazed that a 6:25 workout can make me feel so good. even now-3.5 hours later.

I ended the workout with some ring work.

ring dips 7x3