Worky worky

Work up to 1RM Shoulder press
140 PR!

4 rounds for time:
3 reps push press at 140
200M sprint
20 medicine ball cleans

9:08

HIKE

Friend of mine came in town to interview for a fellowship position. We took a hike on the pipeline trail after his interview and got caught in teh dark, but not before catching the sunset over the valley.


Work up to 1RM power snatch (135)

AMRAP in 15min - 13 1/3 rounds
2 power snatch 95 lbs
5 OHS 95 lbs
8 clap push ups

Front squat
135 3 set of 5
155 3 set of 5

AMRAP in 9 min-4
1.5 pood KB clean and pushpress
20 ball slams 20lbs
10 floor wipers with bar

Vacay, sweet vacay

I've had a great weekend. The inversion cleared on Sunday and we went for a hike up above shoreline. Hiked all the way to the radio towers. Took the dogs too. They had a great time. Then we met up with some of the the residents at the Beerhive downtown. Cool place, german food, nice beer. Today I got back up the mountain for ski day #4 of the year.

Crossfit Moday:
Cleans 135 3 sets of 10
KB clean and press 52lbs 3 sets of 5

WOD:
workup to Front Squat 1RM (185) - lame
3 sets for time:
5 Front Squats at 80% 1RM
15 box Jumps
10 Ring Dips
4:18

Time was good, but the front squat needs some serious work.

INVERTED

Here we are with a SLC inversion. I didn't take this picture, but this is about how bad it is right now. Sort of depressing. Makes you want to get up in the mountains up out of this crap.

Workout:
AMRAP in 30 minutes
10 Burpees
5 Pullups
10 Lunges
18 rounds
OH squats: for form
Back Squats 5x4

VFF

I love these things. Ran a 5 K in them on the treadmill today. I can tell they are getting easier to run in as my feet get used to it. I'm going to start wearing them everywhere.

Workout:
Bench press 5x3 195/205/205/205/195
10 Clap push ups + 10 ball push ups
Row 2min , rest 1 min x 4 2301meters
Run 5k on treadmill in VFFs