Full body: Heavy weight

I was bloody sore before I even started today. I'm sure tomorrow won't feel any better. However, I must be a masochist because I'm enjoying this type of pain - it's like a badge of honour!

Hang cleans @ 120
(Warm up: 3 reps @ 95)
4, 4, 3, 4, 3 = 18

Slight improvement by 1 rep.

======

Deadlifts:
135x10
165x6
185x5
205x3
215x1
225x1
235x1
245x1
255x1
260x1
265x1
270x1
275 (F)

For that last attempt the bar moved about an inch off the ground before I had to drop it, so I finished by equaling my PR.

======

Fran: 21-15-9
Thrusters @ 95lb
Kipping pull-ups

Time = 15:35

That's a 19 second improvement on my PR in May. I didn't check my watch during the routine, but I thought my time was going to be faster because I did the kipping pull-ups really quickly. In the 21 round, as soon as I racked the bar I moved the bench into place, got into position, then knocked out 8 consecutive pull-ups straightaway. It was all the breaks - and their length - during the thrusters that did me in. I managed 5 consecutive reps to start, but all the rest were 3s and 2s.

Full body: Light weight

I haven't done any running for some time, so I worked in 1.5 miles into the middle of this workout. It's not based on anything I've seen before, so hopefully this is a decent, light weight full body routine.

For time:
20 db thrusters @ 35s
30 dips
40 air squats
50 sit-ups

1.5 mile run

50 sit-ups
40 air squats
30 dips
20 db thrusters @ 35s

Time = 39:00

When I finished, my watch said 39:02; allowing a couple of seconds for picking up/putting down the dumbbells at the start and end, I rounded down to 39:00. This was longer than I expected - not based on anything I've done before, just a feeling. Unsurprisingly, though, it was the run that took the most out of me. Today was a good day for a run: reasonably warm and sunny, but not humid. This must have looked strange to other people in the gym because as soon as I'd finished the first round of sit-ups, I ran out of the gym. I told Cher what I was planning on doing today so she wouldn't worry about me when I suddenly disappeared!

Full body: Light weight

Shana Alverson

I was sore from yesterday's heavy weight session, so today I really had to guts it out.

For time:
21 Front squats @ 95
21 CrossFit push-ups
15 Front squats @ 95
15 CrossFit push-ups
9 Front squats @ 95
9 CrossFit push-ups

Time = 8:35

It was a struggle to maintain the correct grip for the squats, and I didn't always manage it. However, when I did get it right - by picking up the bar from the rack, resting it further back on my shoulders - it did feel easier. As I got more fatigued and my chest wasn't at the right angle, I could feel the bar slipping forward, thus putting more strain on my wrists. Still, I did manage quite a few reps with good form, so that's an improvement. I just need more practice for this to feel natural.

======

3 rft:
8 Dips
8 Thrusters @ 95lb

Time =11:01

The thrusters were probably the toughest part of today's workouts. I had to redo 2 reps because I couldn't lock out my arms overhead. Plenty of breaks for the thrusters, too, hence the slow time. I only managed 2 sets of 3 reps; the rest were doubles and singles.

======

For time:
10 Dumbbell military presses @ 35s
20 Power cleans @ 95
30 Burpees
40 Sumo deadlift high-pulls @ 95

Time =14:32

I did a few warm-up military presses with 40s, but struggled with locking out my arms, so I dropped to 35s for the actual routine. The sumos were going to be with an 80lb barbell, but it made more sense to use the same weight as the cleans. The presses were 8 + 2, the cleans - from the ground - broke down into 4 sets of 5 reps, the burpees were 3 x 10, and the sumos started off with a few sets of 5 reps, then 4s and 3s.

Two good days of challenging workouts, but I know I'm going to hurt tomorrow!

Conditioning

My quads and glutes are still painful from Tuesday's leg session, so I wasn't looking forward to the box jumps today.

This was inspired by one of Paul's routines, but I switched a few of the exercises.

50 box jumps @ 28"
50 dumbbell snatches @ 40lb (25 per arm; finish left arm before switching)
50 burpees
50 chin-up
50 jump lunges per leg
50 sit-ups

Time = 32:08

I actually started this routine with 30" box jumps and got as far as 9 reps but the box wobbled when I began to feel fatigued. I wasn't landing cleanly on the box and the 9th rep nearly made the whole set up topple over. I was concerned that box jumps at that height wouldn't be safe when I was really tired, so I stopped my watch, removed one riser from each side, then started again.

With the dumbbell snatches I had intended to use 45lb, but after I tried a few reps before the actual workout I felt that I wouldn't be able to handle that weight as part of a longer workout. In the end 40lb was still challenging. I started with 7 reps on my left, then couldn't manage more than 5 consecutive reps after that.

I still wanted to do a routine with 30" box jumps so I made up a quick one on the spot to finish.

5 RFT:
5 box jumps @ 30"
10 squat thrusts

Time = 7:22

I screwed up the first box jump and nearly went face-first into the wall! That was fatigue rather than lack of confidence. However, I wasn't 100% happy with my form on all reps because I didn't open up my hips and stand upright every time like I normally do.

I was reading a magazine early this morning before breakfast and there was a short article that referred to squat thrusts. I remember doing a squat thrust exercise when I was a kid at school, and that's what I did today. However, afterward I found demo videos on YouTube and it looks like the North American version is more like a burpee. The Brit technique is to get in a push-up position and bring your knees in quickly so that they're by your elbows; you don't stand or jump up.

When I got home I remembered I had a client meeting and I had to cycle there. Right now there isn't a part of me that doesn't feel exhausted. The worst part is - how can I put this delicately - my ass hurts like a bitch. Jesus.