WOD

I've been nursing a strained lower back muscle. It feels god now so I'm starting the workouts again.

I only did the CrossFit warm-up this a.m. as the villa's gym was unbelievably hot due to the AC being shut off.

I brought a set of Power Rings with me, so those will be incorporated into the routine.

Diet's back on track. I was about 80% complient durng my six-week break, and that coupled with nursing the lower back put me back a step. All's well now and ready to forge ahead.

WOD

24:40-ish

For time:
75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips
45 pound Weighted Pull-ups, 30 reps
25 Handstand Push-ups

• Sub-ed regular pull-ups and assisited handstand push-ups
• Pulled a back muscle early on in the SDLHPs. I didn't warm up - Big Mistake
• Took the last couple of days off due to travel
  

Off Day

Traveling and visiting the boys in Connecticut

Rest Day

I'm off cycle with CrossFit, but I'm traveling today and I've worked three days in a row. I'll be doing hotel-room workouts for the next couple of days.

WOD

308 lbs

Deadlift 1-1-1-1-1-1-1 reps

• Maxed out early and then worked on form
  

WOD

132.2 lbs (60 kg)

Overhead Squat 3-3-3-3-3-3-3 reps

• Make up from two days ago
• Form and balance is everything here
• 40.50.60.70(f).60.60(f).60
  

WOD

26:57

120 pull-ups and 120 dips

• Good effort coming off a cold
  

Rest Day

Mom and Dad were in town so I took them to the airport in place of going to the gym. Back at it tomorrow.

Fran

8:02

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

• Coming down with a cold. Not a good time. Felt weak.
  

Rest Day

Rest Day although it doesn't feel like one. I worked around the house all day.

WOD

Best Effort 2:13

Four rounds, each for time of:
800 meter run

• Hilly course
  
• Best effort on round #2.
  
• First round was a warm-up/route fam.
  
• Rounds three and four were cursory at best.
  

Elizabeth

10:02

21-15-9 reps of:
Clean 135 pounds
Ring dips

• My cleans sucked, but I muscled through them.
  
• Kipping ring dips are the secret
  

Rest Day

Since I missed a WOD this week I should make this an Active Rest Day.

WOD

4:27

For time:
50 Burpees

Jump one foot above reach each rep.

• Not a great effort, but was still gassed.
• Probably could have gone faster if I paced it out more evenly
• All the way down on PUs
  

WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

SP(Kg) 50-55-57-60(f)-50
PP(Kg) 50-50-60-65-65
PJ(Kg) 40-50-60-60-60

Happy to finally get some coaching and advice on lift techniques

Rest Day

Had to take a day off due to work around the house. Back in the gym tomorrow a.m. Guilty :)

Rest Day

Immensely sore from yesterday's thrash-fest. This will be full-on Rest Day. Back at it tomorrow.