Find 1 RM Box Jump from a seated position (parallel box)
Front Squat + Jerk 3+1, 3+1, 3+1, 3+1, 3+1

The Ensign

Complete as many rounds as possible in 3 minutes:
3 Power Clean 155 lbs
6 Push Ups
9 Air Squats / 9 Ring Dips

*Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
*Repeat this sequence 6 times (6 rounds). Rest for 1 minute between the 3 minute rounds.

My Results

36" box + 55lb bumper (wide) and 45lb bumper, total of about 46"

Ensign:
round 1: 3 complete rounds + 3 cleans, 6 push ups, 3 dips
round 2: 3 rounds + 3 cleans
round 3: 3 rounds
round 4: 2 rounds + 3 cleans, 6 push ups
round 5: 2 rounds + 3 cleans, 6 push ups, 3 dips
round 6: 2 rounds + 3 cleans, 6 push ups, 4 dips

i started rounds 1-3 doing the air squats first, then was wondering if i was supposed to do all rounds for 1, 3, 5 as air cleans and all rounds in 2, 4, 6 as dips… so round 4 i changed and did dips first and then air squats… dips were a time killer for me today – no rings again, just regular dips – and after a week off with the new baby, and little to no workouts last week… i gotta hunch i’ll be feeling this for a couple days!

SWoD
Overhead Squat 1, 1, 1, 1, 1
Bench 5 RM

As many rounds as possible in 10 minutes of:
3 Push Press
5 Ball Slams

*for push press use between 185 – 225 lbs
*for ball slams used between 40-60 lbs

My Results

OHS: 115, 135, 135, 145, 155
Bench: 295lbs 5RM

AMRAP (205lbs Push Press / 45lb bumper slam): 7rnds + 3 push press

started doing the middle-tier lifting workouts today – OHS is not a lift at which i’ve excelled at in the past and i look forward to increasing those numbers quite a bit. i was lifting alone, so the bench was limited slightly by the no spotter aspect, still felt fairly solid.for a 5RM. for the AMRAP WoD, i wanted to do 225lbs, but i haven’t done push press in a while and when i started the WoD, it just felt wrong, so i dropped it down to 205lbs. maybe i just needed to warm up more… cuz the lifting process actually felt better rounds 3-5. the WoD isn’t too extensive, but it was fairly demanding. first round was just under a minute, but my endurance (or lack thereof) quickly showed its ugly head. a good sweat and a cool down 400m jog. then i got to talking football with a couple of the coaches… kinda like spring ball time in college, i like talking football in April!

yesterday, in my 100 pushup challenge, i did 77 pushups, Heath “Texas” TerWee was #77 in college. some nights, the pushup challenge goes smoothly and i’m able to finish in one straight-through go. other nights, i collapse in a pile at around 50 or so… thems is tired days. tonight, i do 78 – and it might be a tough night.

i’ve also been walking during the day at work – walking to “Turkey Hill” (a term coined when a co-worker saw a turkey on the hill a couple years ago). the first couple times i’ve taken the walk, it’s taken me 28 minutes in total at a brisk pace. i’m planning on keeping at it and cutting time down eventually to 25 minutes at which time i will figure out a way to carry some weight during the walk. i’m thinking of getting a weight vest but those are quite pricey for a decent one. if you know of a quality weight vest at a solid price, let me know. i’ve let myself go physically to a point where i’m not pleased with myself – it’s time to change all that.

i also need to find time in the schedule to get back into the P90X workouts on a regular basis. those are brutal workouts and i like it!

on sunday, i’ll be leaving for orlando, fl for a week long conference for work. it should be interesting, first time i’ve gone to one of these things. i’m expecting to learn a lot about iMIS (that’s our membership program at PF). and it will be integral to my position, which could possibly be changing at PF in the not-so-distant future… dun, dun, dunnnnnnn

Push Jerk 5-5-5-5-5

5×175
5×185
5×195
5×215
5×225

i didn’t do this workout yesterday because i didn’t have access to a facility with the required equipment. today is a rest day on the crossfit site, so i swapped days. i started off light, because my shoulder has been bugging me lately. it felt pretty good, so i went up. the last set wasn’t too bad – a little on the easy side. but a good start to the crossfit WOD regimen. next time we do this, i’ll easily break those records.