Weekend

Hey! 

My weekend was great

I was out of town at a family reunion in St. George, Utah

It was a lot of fun making memories and spending time with my family

Most of all I loved watching my kids with their cousins

Crazy how I can love my brothers' kids SO much

I was able to train at a box called "Dixie CrossFit" and it was awesome!

Everyone there was really nice and welcoming

I ate a LOT though. 

I have some extra pounds to work off this week, but with all my hard work and getting back on it tomorrow It will come off fast ;)

I feel good but my hip is hurting a little and I want to make sure and take care of it. 

I have been supplementing and trying to take care of myself the best I can! 

This weekend threw me off just a little bit because my sleeping and my eating and everything else was just a little out of whack

Thursday

Warm up – include snatch balance work with load…..

A. Snatch; 3@75%, 3@80%, 2@85%, 1@90%, 1@95%; rest 2-3 min

1st set:
120lbs

2nd set: 
130lbs

3d set:
135lbs

4th set:
145lbs

5th set: 
152lbs
*I missed this one twice, then hit a really good one for my third try*

B. Snatch pull; 3,2,2,1; rest 2-3 min (3@155,2@160#,2@165#,1@170#) 

C. Emom 6 min - BS 2.0.X.1 (90%)

*I could not go from my old max (285lbs), I was feeling a little weak and it pissed me off.
Sooo I kind of swallowed my pride and went off of 250lbs. I need help :/
*I did these at 225lbs*

+ 

3 sets for time @consistent pace:

Row 400m

25 HSPU

50 DU

rest walk 3 min

 *Okay this was hard! Harder than I thought it was going to be 

1st time: 3:51
2nd time: 3:41
3d time: 3:31

--Evening--

A. BTN jerk + Jerk; 1.1 x 5; rest 2 min (build from 175#)

Okay! I need some help on my form...my btn jerks felt GREAT, but my regular jerks felt like CRAP!  
1-175lbs 2-175lbs 3-185lbs 4-190lbs 5-195lbs

B. Push press - build to a heavy single 

- Then complete 3 more singles at that weight; rest 2-3 min

Still @ 165lbs 

C. Emom 14 min - 

odd - chin up x 6 unbroken

even - ring dip x 5

LOVED this one. They felt SO GOOD and I was kipping my DIPS!!! YES!
Took about 11-13 seconds for each of these, I don't know how to butterfly my CTB yet. 

+

for time:

30 reps - 1 PC + 1 front rack lunge/leg + 1 push press (115#)

*THIS WAS TOUGH! I liked it though!!!!

My time was 8:46

 FRIDAY

 --Monday--

10 min @ 85%:

TGU (1pd)

-I got 35 reps 

rest 5 min

10 min @ 85%:

VC 100'

Row 200m

Ski 100m

I did ROW, AD and RUN
I got 5 rounds+100meters of AD and 56meters of RUN 

rest 5 min

10 min @ 85%:

35 DU

30' single arm front rack KB carry (alt arms per set)

1 MU

7 rounds plus 30' single arm front rack 
*The MU were harder on the rings they had there :/

--Evening--

100m pull

100m kick

+

Swim 25m @90%

rest walk 30 sec

x 26

+

Swim cool down 5 min

*Love swimming metcons but I can never time my laps because I am in the water and I just count to 30 in my head for the rest.  I just used a paddle board for the kick and pull...hope thats right.

Saturday

 --Morning--


A. Clean (from blocks, bar just below knee) - build to a heavy single
205lbs, it was kind of ugly so I didn't go up. I did 205lbs for 3 singles. They didn't have blocks. 

B. DB rear foot elevated split squat; 6-8/leg x 3; rest 2 min 

They didn't have the same thing we have so I used a smaller box and did it off of that. I used 50lbs/50lbs/55lbs/55lbs 

C1. Prone row @21X1; 5-7 x 4; rest 30 sec

They didn't have a prone row machine so I did dumbbell ones. I wasn't sure what to do.  

C2. Barbell upright row; 6-8 x 4; rest 2 min  

+

12 rounds for time:

5 unbroken CTB chin ups

5 burpees

5 double KB front squat (1.5pd/h)

*9:55
This got really hard and my time was messed up because someone restarted the clock!

PM

Swim 45 min easy

+

Walk 2 miles

I didn't even time my walk but it felt good to get away!  

--Sunday-- 

60 min walk unplugged

*these are my favorite 

--Sleep and Food--
these were both kind of disorganized so I didn't keep track.