Crossfit: Mr. Joshua

Mr. Joshua

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

I didn't do a thing while on vacation last week, which was probably a net positive. I was feeling banged up, fingers, shoulders, elbows. They all deserved a week of rest. I did get to the gym yesterday but it was way too crowded for any type of Crossfit exercise so I just took it easy with some light freeweight work. But today I decided to do whatever Crossfit exercise was at the bottom of the front page at crossfit.com. But I decided to lighten it up a bit and I only used 135 pounds for the deadlifts and I just did regular incline sit-ups instead of glute-ham situps. The running was done on a treadmill.

Lap 1: 4:16.75
Lap 2: 5:03.44
Lap 3: 5:09.59
Lap 4: 5:06.23
Lap 5: 5:18.74

Total Time: 24:54.75

Certainly this was not a 100% all out effort but it was a good workout to start getting back into the fold. I also did 5 sets of 5 reps of squats with 135 pounds simply because I felt like doing it. Sometimes my lower back gets sore and doing squats cures it right up.

Crossfit: Clean & Jerk / 400m

080518

Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps
Run 400 meters

I did this as Rx'd and got 3 rounds plus 1 rep. I did full squat cleans and alternated randomly between push jerks and split jerks.

I could have done better but didn't eat all that well Sunday night and this morning.