Today, Saturday, August 24: I taught two CrossFit classes then went to karate class. I got to practice kihon kata ichi again with Tracey and it was rewarding — I’m starting to be able to do some parts of it without over-thinking it. But not all of it! I came home and started on the project of re-vamping the garden to the left of the patio, including some digging. I’m excited about this project.
Thursday, 8/22: Back squat up to 3 x 5 at 155. I also did some weighted pull-ups. Then a WOD: EMOTM for 10 minutes, 3 power clean + jerk at 95 lbs with Mike, Dean, and Kyle. Then drove to Alki with my bike for a fun and easy bike ride. Later I taught a CrossFit class and went to karate. A pretty active day, as was today.
Thursday, 8/15/13: I deadlifted up to 190 x 5 then did that day’s WOD:
AMRAP 10 mins:
10 double KB clean with two 16 kgs
9 rounds + 8 reps
That was the fourth day in a row of CrossFit. I don’t do that very often.
Wednesday 8/14: Back squatted to 1 x 7 at 145 with Tam Holland then WOD: “super thief” 6 rounds for time, 5 x 53 lb snatch + 250m run, 11:28, I am a slow runner and don’t try hard enough on running workouts.
Tuesday, 8/13: The skill was the kettlebell snatch, one of my favorites. I snatched the 24 kg for only the second session — I snatched it for the first time in late July or early this month. This day’s WOD was 4 rounds, 1 min each, for total reps:
kettlebell snatch 24 kg, push-ups, kettlebell deadlift 24 kg, AbMat sit-ups, rest. I had a relatively low score of 266 because I used the 24 kg kettlebell and only did five of those per minute. But I’m proud of this workout because it was the first one where I used a 24 kg kettlebell in a WOD.
Monday, 8/12 I did a strength workout of alternating sets of power clean and push-jerk with sets of pull-ups, not timed. Five clean and jerks, five pull-ups, etc. I went from 63 lbs to 103 on the barbell and from 5 horizontal ring-rows to 5 pull-ups with 20 kg added weight. Then I was changing lightbulbs on the 36″ box jump and realized I was too chicken to jump on it right then–had I lost my box-jump mojo, or was I just fatigued from the clean and jerks?–so I re-warmed up with some lower jumps and eventually hit a single max box jump of 38.5″ high from a standstill.