MEBB Back Squat 3-3-3-1-1-1

Back Squat

3-3-3-1-1-1

225-245-255(F)-265-Q-Q

Haven't back squatted in quite a while and I remember why now. It's hard!!! But I am getting stronger somehow (CrossFit is the shit!!!).

Last 5RM was 245, now it's my 3RM and I almost got 255. Got 2 reps and just need some Rage Against the Machine and a little screaming to get the last one up. Fuckin Globo Gym!!!

Was happy with the 265 1RM as well, that's up from 245 I think but I was smoked after that one so I didn't try 275 (this time). All in all a good day and I feel good enough this morning to get some MetCon this afternoon with our CF Yongsan group. Stay tuned...

Heavy Thrusters

Thrusters
7-5-5-3-3-3-1-1-1

95-115-115-135-135-135-155-155-155 (all PRs...)

First time with heavier thrusters and I was pretty pleased with the results. And it feels really, really good to drop heavy weights from overhead. Fuckin Globo-Gyms!!!

8k Row - 7:52

Ouch!!!

5k Run (25:30)

Tried another 5k just to see where my running is at for next month's APFT.  Haven't really run since last year's APFT on OCT.  Done some hill sprints here and there but that's it.  Maybe a Helen or two.  Not much.  Felt pretty good today in the Vibram Five Fingers, feet didn't hurt nearly as bad as the first time last year.  Calves are smoked though.  Good smoked.  Might motivate me to workout tomorrow and Monday.  We'll see...

Front Squat 5-5-5-3-3-1

CFWU x 3

OHS 45, 65, 95
Ring Dips (broken)

Front Squat

5-5-5
135-155-165

3-3
185 (4)

1
205 (PR)

Smoked...

Cindy (14 rounds)

Ouch...

This was good though, after two full rounds of the CFWU no less.

Need a good pull up bar and no more excuses...

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Grace* (9:56 - 115#)

Glad I didn't try to do this as Rx'd. This smoked my bags. Gonna hit
more workouts this week.

Grace
30 Clean and Jerks anyhow for time

9:56

Broke these up into sets of 5-4-3-2-1-5-4-3-2-1. Grip is smoked and I
am TIRED. I like this one. Gonna get 135 next time...

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Donkey Kong

4 rounds for time of:

Descend/ascend 6 flights of stairs
20 pushups
30 sit ups
40 squats

19:25

3:50-5:04-5:04-5:27

Almost wish the Camp Carroll gym opened up earlier so I could have
tried 20 rounds of Cindy for time instead (almost...)

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OHSquats

FRIDAY 090306

Overhead Squats

5-5-5-1-ouch

95-115-115(5RM)-135(1RM)

Finished with max reps at 95-pounds (12).

THURSDAY 090305

Rest Day

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Hill Sprints

TUESDAY 090303

6xHill sprints
@ :45 seconds per sprint

Forgot how much these suck...

MONDAY

Rest Day

TUESDAY

Rest Day

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