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SWOD: Box Squat
135lbs x 6; 135lbs x 5; 225lbs x 5; 245lbs x 5; 265lbs x 5; 275lbs x 5; 295lbs x 5
Back Squat - 310lbs x 5; 310lbs x 5; 310lbs x 5
45lbs x 10; 95lbs (paused) x 8; 135lbs x 8 (paused); 185lbs x 5 (paused); 215lbs x 5; 215lbs x 5; 215lbs x 5
Later that night at Crossfit Nation….
WU - run 400m; 3 rounds of 10 walking lunges, 10 air squats, 8 ring rows
EMOM for 10 minutes - high hang snatch - 2 rounds at 95lbs; rest at 125lbs
“Nancy” - 5 rounds for time of:
15 overhead squats with 95lbs
Time - 16:16 - slower than last time (my Nancy PR) by a 1:40. Running in freezing rain might have something to do with it, and last time; I felt like I crushed it. Runs were slow; all OHS were unbroken.
Morning all, 2 days to go until kick off of new training cycle . looking forward to hitting it again with Squat form change doing 12” box squat with wider stance and more hip glute involvement .
Elliptical today .30 minutes for Wife working at doing 2 5 minute legs at 9.0-9.5 mph 4 miles in 30 min.
Me 30 min. at 12.2 mph average. 6.1 miles I normally hold on to stationary handle. today I did 1 min stationary 1 min. moving handles 2 min stat. 2 min. moving 3 min stat. 3 min. moving handles. heart rate got into 160s trying to maintain 12.2 so i went back to stationary handles for remainder of 30 minutes. Good Sweat session
Have a great day all.
Five rounds for time of:
15 Strict Push ups
82 pound Thruster, 9 reps
December was definitely an off month for CrossFit with Holidays, travel, and the sickness. Looking forward to hitting it for the new year. For the record, body aches from the flu combined with DOMS from 200 squats is not a good time.
Took a couple days off due to catching the stomach bug that’s been going around (happy new year to me). Feeling much better today, but took this slow, and left out metcon and core work.
ankle, hip, & shoulder mobility
1x10 @ 45 lbs
1x5 @ 65 lbs
5x3 @ 85-105-115-125-135 lbs
Trying to retrain myself to do low bar squats. Never really knew how to do them correctly, so I have been doing high bars until last week. Not setting any records here, but I think I’m getting my form down.