it’s time to get back into the swing of things – after a much too long break (partly due to Pheasant Fest and the recovery week thereafter). i’m going to get back into the CrossFit Football or CrossFit workouts 3 mornings a week and i’m toying with the idea of starting Insanity tonight as well… i’ve obtained the workout disks and currently, i have some motivation (might or might not be due to the bday today), we’ll see. i’ll update the post if i get the fit test in tonight.
So on to the WoD – for some reason my phone was unable to load the CFFB site this morning, so i ventured to the CF site and today was a rest day… so Sunday’s workout was:
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
My result:
15:40
i stopped the clock when jogging from the upstairs track until i got back into the weight room and i did the 55lb dumbbell swings. running sucks and so do pullups. i was extremely disappointed in my 400m times, but that’ s what happens when running/endurance is severely lacking in a workout. definitely room for improvement.
i’ve said it before and i’ll say it again (and i’m sure i’ll say it some time in the future as well): pullups are the suk!
Today’s WoD:
5 rounds for time:
Sprint 100 yards
6 Right Arm KB Power Snatch 2 Pood (substituted 75lb DB)
6 Left Arm KB Power Snatch 2 Pood (substituted 75lb DB)
12 Pull Ups
My Results:
22:37
sprints weren’t much of sprints and pullups again, killed my time. first day back after a week off due to travels and i felt like i hadn’t worked out in a month! felt good to get back into the swing of things, though.
after the workout, got some agility ladder in, but didn’t have time to get much else in – traffic was ridiculous this morning…
i got a late start today (hit the snooze a couple extra times and j woke up as i was getting ready to leave. being the good husband i am 
, i changed his diaper and brought him downstairs to have a lil snack. then i let him borrow my football pillow and put him back down. after a lil fussing, he (or so i’m told) went back to sleep and slept for almost 3 more hours… so on to the workout for today:
Today’s CFFB WoD
On the minute:
Perform 2 Power Cleans on the minute for 15 minutes.
*Start the clock. At the top of every minute perform 2 Power Cleans.
*Use a maximal weight 85%+ of 1 RM Power Clean.
*Perform 1 burpee for every miss.
My Results:
I misread the weight requirements and went with 255 (80% of my recent 1RM of 320) – instead of 85%. it was pretty easy for me. i did use straps because i always use straps anytime i clean over 225. i’m thinking of starting anew with the clean record keeping and not using straps at all (i know my weight will drop considerably without straps)… any thoughts from the web-o-sphere?
post WoD: because i was late this AM, i didn’t get to the squat workout i was hoping to get to today. i did however get some plyo box work in and did some agility ladder work. disappointed that i didn’t get my workout in on wednesday (slept in because i didn’t feel the greatest), but today felt pretty good. and next week i’m out of town for a conference, so i’m not sure if i’ll be able to workout anywhere.
i’ll find some time to write about the conference later…
