Dip, Grip and Rip!!

Deadlifts
1-1-1-1-1-1-1

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I have always liked doing deadlifts but I have to say, now that I'm starting to go a little heavier the thought of hurting my back is always in the back of my mind. I really need to get over that because as long as I use good form I am in no danger of that happening.

Today I was really hoping for a PR but unfortunately that did not happen BUT I will say that 255 has never felt so good!

Here's how it went....

235
245
255 ~ my previous PR
265 ~ Failed
265 ~ Failed...I decided at this point to go down 5 which would still be a PR
260 ~ Failed....DRAT!! I decided to go down even more to end on a good note....
245 ~ Failed....Whatcha gonna do?

I will get it next time for sure!

Filthy Fifty

- 50 box jumps (24"/20")
- 50 jumping pullups
- 50 kettlebell swings (16 kg/12 kg)
- 50 walking lunges
- 50 knees-to-elbows
- 50 push press (45#/35#)
- 50 back extensions
- 50 wallballs (20#/16#)
- 50 burpees
- 50 double-unders
for time

I did not finish the workout tonight and as disappointing as that is, I guess it will teach to improve on my time! Next time, I will be ready!!

~I started with burpees since that is one of the two things I struggle with most.....
~Next I moved on to the box jump...I opted for the 16" as the 20" still really scares me
~Then I moved on to kettlebell swings, last time I did the 50 without stopping, this time I had to take a break
~I then moved on to wallball...last time I used the 8#, this time I used the 12#
~Then on to back extensions
~Next was push press...I felt SO proud when coach said that this was the best they have ever looked. :-) :-)
~I then moved on to walking lunges....Coach gave the 5 minute warning and I still had 3 stations to go...it wasn't looking good.
~Next and last was jumping pullups using the mini bands....I finished this round and then time was up.....

Time: 41:11

I did not complete double-unders, which for me would have been tuck jumps and Knees to Elbows, which would have been situps....Next time for sure!!

Front squats

5-5-5-5-5

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Front Squats have never been my favorite workout but I think I did okay....I still need a lot of work but I'm sure it will come....eventually.

75/80/85/90/95

"Fightin' Helen"

3 rounds for time of:
- 200 heavy bag punches (your choice of hit)
- 21 kettlebell swings (24/16 kg)
- 12 pullups

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I was SO excited for this workout for one reason and one reason only....it was going to give me a chance to wear my hot pink handwraps! I felt good all wrapped up and was totally ready to hit the bag....it turns out my technique was not so great and I took skin off of several top knuckles and you know what?? That freakin hurts!! But I handled it like a true jock and did not whine or complain AT ALL!!!
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Okay, that is not true I really handled it badly but I DID NOT cry and that is the truth! Next time I will handle it better...

I did have one modification and that was jumping pullups....

Time: 10:28

SDLHP and RD

7 rounds for time of:
- 95 lb/65 lb Sumo Deadlift High Pulls (SDLHP), 10 reps
- Ring Dips, 10 reps

I have always liked Sumo Deadlift High Pulls or maybe I just have always liked saying it....hmmm.....regardless, I took almost 2 minutes off my last time, the big difference is I modified the workout by doing foot assisted on the bar instead of the rings.

Time: 11:04

We then practiced wacky wall walkers....I'm pretty sure everyone encourages me to try these new things just so they can see me hyper-ventilate! Okay, maybe that is not true but it happens none the less....

30, 20, 10

30, 20, and 10-rep rounds of:
- KB swings
- Bench press
- Goblet squats
- Feet-to-sky
for time

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This was a first for this particular workout and I found it quite excellent....my only regret was modifying the bench press to 65 lbs....I would still have to modify but I should have done it at 75 lbs.

Time: 14:37

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After the workout several of us went to an Olympic Training Meet at MBS CrossFit...it was incredibly interesting and much more laid back then the last meet we all attended. I did have an "How Did I Get Here" moment while watching the meet, as little as a year ago, I would have NEVER seen myself in room full of jocks pushing incredible amounts of weight, much less being totally into it AND thinking about doing it myself!! It just goes to show, you just never know what kind of turn life will take.

SP, PP, PJ

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

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This particular on this particular evening gave me a serious case of Terets! I really, really need to start watching my mouth.....Holy Smokes!

Results:

Shoulder Press: 75/80/85/85/85 ~ at least I failed at a higher number this time
Push Press: 85/90x2/90/95x1/95x1
Push Jerk: 85/90x1 ~ we had to cut it short because of time constraints