55min easy run
- felt really, really good and smooth, didn’t get HR up too much, joints not feeling too bad either
Week 8: day1
10x(6pistols/side+5jump squats+40sec wall sit)-25lbs w/ 1min rests
8x(20sec kickboxing combo+20sec jump squat+20sec rest)
- hamstring sore going in but smoothed out after warmup, pistol+jump squat+wall sit combo REALLY burned but mentally easier than expected, went by quick, conditioning w/kickboxing felt good and quick- not as intense as expected, got HR up
@dagill2 thanks for the workout inspiration
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For time: 50 burpee buy in +(150 step ups-25lbs to 22in bench+150 push-ups)- 5jump squats+5situps in the minute, 18:38
- really intense but felt good, stepups took forever, not as bad on legs as expected, push-ups sucked
Jesus! That’s serious crossfit stuff!
probably not the best idea in hindsight. I feel completely useless today
Yeah true. It sounds freaking horrible.
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step ups suck. They make my knees sore- to be expected, but they also make my elbows sore from holding a slick kB in a zercher position 
Why do they make your knees sore? That’s not expected of a step up. How high is the box/ step/ whatever you are using in relation to your leg?
I used a bench that went up mid thigh- sucks being short
Yep that’s too high for sure. Use something that is just below your knee cap. Also use a goblet position for the weight. Will prevent back rounding + sore elbows.
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After the first 10 reps, my hand got so sweaty I was wasting time figuring out how to hold onto the kB 
Don’t forget your chalk then 
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Arrives next week
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Week 8: day2
Press: 1x14/side-25lbs, 4x(10press/side+10lever push-ups/ side+24plank hip drops-alternating)-90sec rests
3x(6rows/side-45lbs+12archer push-ups+12wide push-ups)
20min moderate run- “tempo pace”
- felt decent going in- nothing sore or tired, happy w/ press- easier to complete than expected, rows felt strong but heavier than expected, run felt good and a lot easier on cardio, tried to push it, knees and legs felt it more than anything
Your workout write ups confuse me, I have to say. I’m sure they make sense, I’m just not smart enough to “get” them. They look like exercise algebra.
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It is like math actually.
- 3xindicates I did 3 sets of something
- “+” signs indicate the exercises in a bracket were done in a circuit style with no rest between exercises
- Commas between brackets means I did the exercise, took rest, moved onto the next exercise
- /side should be pretty self explanatory. If there’s no /side on a unilateral movement, it means I was two lazy to type “alternating”
I hope this clears things up
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Week 8: Day 3
Pistols: 4x(3+1shrimp squat)-45lbs
Jumps: 2x[5x(1 squat jump+1broad jump)], 2x[5x(1 squat jump+1broad jump)]-11lb paint can, 2x[5x(1 squat jump+1broad jump)]-25lb kb
RDLs: 1x(10/side+9/side…+1/side)-25lbs
- felt pretty good going in, nice mental break from the giant sets, very happy w/ pistols- didn’t feel any easier than a legit set of heavy squats , jumps felt amazing, RDLs really burned, but easier than expected
You’re not alone there buddy.
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Checkin
Looked horrible so no pic
Weight: 94.0
I started the week at 90.6, held that steady until I had too much char siu on Tuesday -woke up at 93, ate low calorie Wednesday, had pretty high sodium yesterday (normal calories)… and boom, fluffy
@Voxel is this level of fluctuation normal? 2-3lbs is not a lot, but I’m considerably smaller than most ppl
I know this wasn’t directed at me but 2 to 3 pounds sounds perfectly normal. I am much larger (6’3 and about 275lbs) an I can fluctuate as much as 10-12 lbs/day.
To put it in perspective, one 16.9 fl oz bottle of water weighs 17.5 ounces (give or take), so if you drink two bottles in short succession you “gain” over 2 lbs.
Also - I highly doubt you are “fluffy” at 94.0 lbs.
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