Day 67 : Good, Clean, Practice

This was a gnarly workout. The RX weight was 135lb but I took it down to 115lb.

This was AMRAP (As Many Rounds As Possible) in 20mins:

- 3x Hang Power Cleans
- 3x Push Press

I really enjoy shoulder work so this was "fun" ... I pushed out 14 rounds which was better then the 10 rounds I was expecting to do.

I'm going to be doing more shoulder work as my left arm/shoulder area is about 30% weaker then my right.

Hopefully I'll be able to get to the gym at least 3 times while on vacation. I'll let you know how it is @ Albany Crossfit.

Day 65 & 66 : Casey's "House O' Fun" & Deadlift/Shoulders

Day 65 : Casey's "House O' Fun"

This was a tough workout ... seemed easy on paper but not in practice.

Here's how it went.

- 10 Wallballs
- 1 Burpee
- 10sec L-Sit

- 9 Wallballs
- 2 Burpees
- 10sec L-Sit

All the way through ...

- 1 Wallball
- 10 Burpees
- 10sec L-Sit

This REALLY killed my legs ... I was more then sore, it was painful.

Day 66 : Snatch Gripped Deadlift & Shoulders

Worked on a snatch gripped deadlift to prep for heavier snatches. Topped out @ 275.

Also did some dumbbell shoulder work because we I have about 30% less strength in my left arm/shoulder area ... started @ 30lbs, 35lbs, 40lbs, 45lbs.

Shoulders are smoked. Going to be a good WOD today.

Day 63 & 64 : "The Nemesis" and "Max Reps"

Day 63 :

This was a tough one ...

"The Nemesis"

As Many Rounds as Possible in 20mins :

- Handstand Pushups (on 24" box) x 15
- 400m Row

I was still recovering from being sick but I hit 6 completed rounds. I was aiming for 5 ... so I was happy.

Day 64 :

I really enjoy deadlifting so I was happy when I saw this one. I even sported some new bright red Under Armor kneehigh socks and my Vivo Barefoot Aquas. (The socks are to protect the shins because you end up cutting and scaring pretty bad.)

The warmup was KILLER!

3 Rounds of:

- 400m Row
- 10x Kettlebell Swings (45#)
- 10x Sumo Deadlift High Pull (45# KB)
- 10x Burpees

That was a workout in it's own right ... but here was the actual WOD:

5 Rounds (2mins Rest):
- Max reps of 155# Deadlift

Then:

5 Rounds (1min Rest)
- Max Ring Rows

Here are my numbers:

Deadlift : 15 - 16 - 17 - 14 - 15 = 77
Ring Rows: 15 - 15 - 15 - 15 - 15 = 75

I'm pretty happy with that ... going to have to convert to pullups with the blackband soon.

Weight Loss Update

So ... my next milestone has been reached. I've officially lost 50lbs. 51 to be exact. It feels good to pass that barrier. I've got another 35 to go to reach my 1st goal weight. Eventually I want to be down to 200lbs ... but in baby steps.

Sick and Family Time

I was sick and I had to take some time off to help the Girls off to NY. I will be hitting the gym hard these next few days starting tomorrow. I'm on 3 hours of sleep right now and have to work late. Hopefully it's a good WOD.

Day 62 : The Planter Box

This was a tough one ... as many rounds as possible in 20mins:

- 10 Ring Rows
- 10 Weighted Step Ups (25# Bumper Plate)
- 10 Burpees

I completed 6 full rounds + 10 Ring Rows.

Day 61 : Holy "AMRAP Combo" Batman

AMRAP = As Many Rounds As Possible ...

Today was tough!

The warmup was tough ...

400m Row

2 Rounds:
- 10 Hip Mobility Drills
- 10 Pushups
- 10 OHS (PVC)

400m Row

Then we did a 3 - 3 - 3 Shoulder Press which I was a bit disappointed with:

125 - 130 (1 rep then Fail) - 125

Then we did the WOD ...

AMRAP in 15 min:
- 5 Kettlebell Swings 1.5 pood (55#)
- 10 Step Ups (20")

I completed 11 rounds + 5 KB Swings.

Overall a very good night ... gonna be tired tonight. This is day 3 of my 6 day CF Marathon.