I am no longer allowed to "work out".
Not even CrossFit.
Sometimes, I am allowed to do a few squats.
It's been two weeks now.

Week 12

Monday
Back squat, 1 rep 80
Shoulder Press, 1 rep. 45
Deadlift, 1 rep 110
Total 235

Tuesday
21-15-9
Lunges w/25# plate
Sit-ups w/25#plate
Back extensions w/25#plate
13:03

Wednesday
Pack
21-15-9 reps for time of:
45 pound Clean
Sit-up
7:15

Thursday
Puppies
For time:
Run 600 meters
50 Push-ups
35  pound Snatch, 10 reps
Split into 2 rounds
14:39

Friday
For time:
10 Muscle-ups
35 pound Push press, 100 reps
Row 1000 meters
16:02

Saturday
Seven rounds for time of:
Run 400 meters
60# pound Back squat 29 reps
3 Rounds= 15:35; went to get kids breakfast, etc
Back to finish + 4 more rounds= 32:37 total for 7 rounds





3Rounds
Row400 M
10 pull ups
10 push ups
20 sit ups
20 squats




Week 11

Puppies:
7 rounds for time of:
40 pound Clean, 3 reps
4 Handstand push-up progressions
7:30

Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 GHD sit ups
13:07

WEDNESDAY

Deadlift 5-5-5-5-5 reps
90-95-100-105-110

Thursday
Bike 90 minutes

Friday
Puppies
Three rounds for time of:
3 Muscle-up progressions=3 pull ups+3 dips
10  pound Dumbbell thruster, 15 reps
4:05

Saturday
Five rounds for time of:
20 Pull-ups
30 Kettlebell swings, 18 #
40 Double-unders (side to side jumps) only 3 rounds of jumps
14:20???

A bunch of catch up

I haven't posted since before we made our trip to Alabama.
Here's what's been done....
I constantly disappoint myself.

Puppies:
7 rounds for time of:
40 pound Clean, 3 reps
4 Handstand push-up progressions
7:30



Week 10
Pack:
Five rounds for time of:
Run 800 meters
10 # kettlebell swing, 30 reps
30 Pull-ups

Tuesday
Back squats
Back Squat 3-3-3-3-3 reps
40-50-60-70-80

Wednesday
Row 500, 21 Thrusters (35# bar)
Row 300m, 15 Thrusters
Row 100m, 9 Thrusters
12:23

Thursday
Bike 45 min

Friday
AMRAP 20 min
Row 400
Deadlifts  65 #
4Rounds
1:30 left on clock didn't want to row more, could have rowed 200M more

Bench Press
Rest 60 seconds b/w
Bench 2-2-2-2-2-2-2-2-2-2
35-40-40-40-45-45-45-45-45-45
:(



Week 9

Sunday
Hang snatch
PVC, 7, 35, 35, 35

Monday
Puppies
35-65 pound Deadlift, 15 reps
15 second Handstand Hold
35-65 pound Deadlift, 12 reps
12 second Handstand Hold
35-65 pound Deadlift, 9 reps
9 second Handstand Hold
9:19

Tuesday
Bike 45 min

Wednesday
5 rounds

Arm lift planks
5 Forward rolls
5 Backward rolls
7 pound Sots press, 10 reps
9:11

Thursday
AMRAP in 15 minutes

20 GHD sit ups
20 wall balls 12#
Row 200 M
5 Rounds

Friday

Clean and Jerk
35-40-45-45-50-50-50

Saturday

20 min AMRAP
Row 250 M
25 push ups
7 Rounds with 57 seconds to spare






Week 8

Buttercups:
Three rounds, 15-12-and 9 reps, for time of:
20# Thrusters
Beginner or assisted pull ups: I did push ups
5:47


Monday
5 Rounds
30 squats
15 Dips
6:27


Tuesday

5 Rounds
Rum 200 M
5 Rounds
Overhead walk 20#. Around man-house
10 lunges each side
Rum 200 M
13:39

Wednesday
100 burpees
8:30/13:00 overall

Thursday
5 Rounds
20 walking lunges
20 jumping Jacks
25 sit ups
8:37


Some of these were done in AL.

I'm a Loser

Thrusters
35-40-45-45-45-45-45
I feel like I did nothing because I couldn't do anything. I suck!!
And I'm irritated!

1/2 Murph

I did the "Pack" section for this...and I actually did it!!

For time:
Run 1/2 mile (ok, I rowed 800 M)
50 pull ups
100 push ups
150 Squats
Row 400 M

19:54


Another "Pack" one, I must be moving up! I'd still rather just ride my bike though.

For Time:
Row 500 M
35 Box Jumps (I actually did these, even though I HATE them with passion!!)
35 Push ups
35 Sit ups
35 Pull ups
35 back extensions
35 Dips
20 Turkish Get-ups (only 5 #s, not sure I did them correctly) alternating arms

15:06

Tues/Wed Week 6

Tuesday

5 Rounds
10 Knee Raises
21 walking lunge steps w/25 # plate overhead
Row 400 M

20:18


Wednesday

"Grace"
30 reps
35# bar from floor to overhead (clean & push press)
4:24

I did this one 4 weeks ago (in week 2) and it took me 9:41.

Week 6

Yesterday, I just did some wimpy squats and a couple of sit ups. Pathetic really. It's no wonder I'm putting on the pounds.

Monday

3 Rounds
30 Wall Balls 12#
3o Squat Snatch 5#

14:52

Not really thrilled with myself. But I did finish.