crossfit123’s BodyBlog

Well i started off this morning trying to get back into doing some heavy lifting. Started out with 4×5 on incline bench, a light 4×3 on squat, heavy 4×5 on shoulder press and finished with a semi-heavy 4×5 deadlifts..

this evening was Tabata Something Else:

Pullups-21,13,10,10,8,8,7,8

Pushups-26,20,13,12,11,10,8,8

Situps-14,13,12,11,10,10,10,10

Squats-19,20,18,15,15,15,14,16

Total-415 reps

Well today was a max effort for CrossfitWarren which was as you can tell from the title weighted pullups!

My body weight right now is 162 here is the weight i did:

40

50

60

70

80(Fail)

80

85(Fail)

The last time i did this i hit 80 also so no new PR maybe next time!

Well I was sick with the flu about half of last week, so my first day back in the gym was Saturday morning which I had to do the Crossfit Total! I should have waited cause my strength was not there at all! Here is what i ended up with

Back Squat–325

Shoulder Press–165

Deadlift–375

Total–865

Pretty weak!

So i laid off on Sunday and got back in there today at lunch and did for time 5 rounds of 135lb hang squat cleans-15 reps and 30 reps of push ups! For a total of 75 hang squat cleans and 150 pushups, My time was 19 minutes and 15 seconds…not too bad I dont think!

Well todays WOD is called Elizabeth and it consists of:

 21-15-9 REPS of

135lb full squat clean

Ring dips

All for time….this was my first Elizabeth so I dont think that i did too bad…

12 minutes 19 seconds

Okay Fran is one of the benchmark WODS for crossfit, and let me tell you she is BAD!

You do this for time:

21 reps 95lb thrusters, 21 reps pullups

15 reps 95lb thrusters, 15 reps pullups

9 reps 95lb thrusters, 9 reps pullups.

I ended up with 4 minutes 47 seconds….beat my last time by 38 seconds! Now there are some people out there that can knock this out in 2 minutes,  thats where i need to be if I wanna compete in the next Crossfit Games!