The CrossFit Diaries: A Two-fer

So I was sick on Monday and Tuesday and didn’t work out. Today you get a double recap of Friday and yesterday. Here’s the skinny for Friday:


5 Sets:

Clean and Jerk- 1,1,1

Workout of the Day:

Three Rounds for time:

15 Hang Power Cleans

15 Burpees

*12 Minute Time Cap*

I worked up to 225lb for a total weight on the clean and jerk. I think I was starting to get sick at this point, because I was really not feeling it. Either way, I got through it and got some very solid work in. The sets were one rep, rest 10 seconds, 1 rep, rest 10 seconds, 1 rep. Nice twist and a good way to really work on getting through heavier weight.

The WOD was solid and all around pretty tough. The hang cleans for high reps after going heavy clean and jerk was tough. And of course when you couple it with everyone’s favorite (read: most terrible thing in existence) burpees, it was a real gem of a workout. I was determined to finish in under 9 minutes and I was able to get through it in around 8:30, so success! Overall felt good and was a solid day.

Rested the weekend. I was going to try and do the Saturday workout, but I just didn’t have it in me. Then Monday I was in an all day meeting and got out feeling like total crap. I actually was going to go in, but I got tired just changing, so that said something was wrong. I got home and felt even worse. I changed and was a sleep by 9pm. Woke up the next morning just absolutely stuffed up and feeling miserable. So I stayed home and that meant to workout. All good, better to recover and feel good than push myself and make it worse. I was pumped to get back to the grind yesterday and see this for the workout:


3 Rounds for quality:

Toes to Bar, Double Unders, Ring Dips

Take 10 minutes to build quickly to a 2 Rep Max Push Press

Workout of the Day:

5 Rounds:

45 sec Row

15 sec rest

45 sec Box Jump

15 sec rest

45 sec Push Press

15 sec rest

The work on toes-to-bar and double unders was good. I really am improving on both and was finally able to string some double unders together. For the toes-to-bar I’m getting 5 easily and continue to work my way up. Ring dips are solid, so no worries there. On the push press, I worked up to 245lb, which was a good amount but I could have gone more. It was a case where I was well rested, so I didn’t push as heavy as I could, but it worked out considering the WOD.

The WOD was much more aerobic and lengthy than normal, which was a good change. The push press I did 135lb (and was duped by the other two bigger guys in the class as I thought they were doing 135 as well, but they only did 115lb. cheaters), and tried to pace at under 1:45 on the row along with 10+ box jumps each round. I successfully completed all of those and by the end was really feeling it. Everyone was huffing and puffing by the end of it and just dripping in sweat. We had a post workout of planks for front and both sides, total of 3 minutes. I went front 30 sec, side 30 sec, side 30 sec, front 30 sec. Rest for 15 sec and then side 30 sec, side 30 sec. Overall a good workout and feeling good.

I’m trying to get back to more of a paleo type diet since I saw good results on it. Not completely strict, just trying to eat better, fresher and cut out processed foods and sugars as completely as I can. We’ll see how it goes. Looking forward to today.

Stay classy.


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