Strongest Guy on my Block 4

Training Over 35 Lifter
1122

Friday
Warm up stuff
Snatch High pull
135, 155, 185, 205 X 3
Could not do back squat due to my back still not right
WOD Isabel
135 X 30 snatch for time
Did 15 and stopped again my back
800 meter run
https://instagram.com/p/BIKYFF3Dfgq/

1123

Sad state of affairs for sure.

1124

[Instagram video by @crossfit_kemah ā€¢ Jul 21, 2016 at 11:22am UTC1 0:19 ](http://Instagram video by @crossfit_kemah ā€¢ Jul 21, 2016 at 11:22am UTC1 0:19 )
Dont want to sound like a dick But Red sure the Hell isnt your Color :smiling_imp:

1125

Lol oh yea so now I need a bunch of bs words to put in this post cause lol canā€™t be enough any more

1 Like
1126

Mon
Warm up stuff
Skill
25 slam ball X 20 sit-ups
45 bar X 30 X good mornings
3 rounds 9:30
WOD
20 MB X 21 wall balls
15 kcal row
9 burpees
5 rounds 15:46
https://instagram.com/p/BISFLSCDLQn/

1127

1242Ɨ2208 118 KB

Have an early meeting today. Felt decent today

1128

Wed
Warm up stuff
Skill
0-2 min 200 jump ropes
2-4 min 30 sit-ups
4-6 min 30 kcal row
3 rounds for total 18 min
WOD
95 X 10 X hang snatch
95 X 10 X back squat (supposed to be over head but shoulders where not having that today)
95 X 10 X power clean
95 X 10 X thruster
95 X 10 X sumo deadlift high pull
2 rounds 10 min

1129

Fri
Foam Roll rehab time for a few months
Back Squat
135 X 5
185 X 5
225 X 3 X 5
Stiff legged dead
45 DBs X 3 X 10
Lunges
45 DBs X 3 X 10

1130

Mon
Warm up stuff
Strength work DL
225 X 10
245 X 8
Stopped there saving my back for now.
WOD
205 X 12 X DL
12 Burpees
70 KB X 12 X KB swings
20 MB X 12 wall balls
4 rounds 15:06
Crossfit Kemah on Instagram: "Monday off to a great start! šŸ’Ŗ #crossfitkemah #cfk #crossfit #wod #metcon #strength #conditioning #fitness #motivation #kemahstrong #galvestoncounty #dickinsontx #cardio #deadlifts #burpees #kbswings #wallballs"

1131

Tues
Back sucks
ROMWOD
15 min of basically stretching and yoga type poses.
Tabata 20/10
Planks alt with leg lifts
Going to at least 2 days a week work on flexibility and abdominal strength.

1132

1242Ɨ2208 120 KB

Hump day

Weight 198

1133

Thurs (missed logging this)
Warm up stuff
Strict pull-ups
8 sets of 4
9 min
WOD
30 kcal row
30 box jumps 24"
95 X 30 power snatch
95 X 30 back rack lunges
95 X sumo high pull
30 X box jumps 24"
19:24
https://instagram.com/p/BI95GpUDuyd/

1134

Sat
Warm up stuff
WOD for time
70 KB X 9 X KB swings
6 burpees
10 sit-ups
100 meter run
13 rounds 27:55
Have a great weekend everyone.

FOOTBALL IS BACK!

Catching up on failed logs

1135

Mon still rehabbing the back
Bench BB
135 X bunch
185 X 5
205 X 5
225 X 5
245 X 4
Bench DB
70 X 3 X 10
DB French press superset
30 X 3 X 10
Standing BB curl
45 X 2 X 50

1136

Is that anything like hockey? :wink:

1137

Yes of course. ā€¦ Not

1138

Thursday
Warm up stuff
Power clean + hang full clean + push jerk + split jerk
135 X 2
165 X 2
WOD
30 X 24" box jumps
30 X 20 MB wall balls
4 rounds 18 min
Weight 198

1139

Friday
Warm up stuff
Skill work
Overhead Squat 10 sec hold in the hole
45 X 1
75 X 2 X 1
95 X 2 X 1
WOD
Body weight flat bench max reps
Pull-ups max reps
5 rounds 20 min
Total 45 bench and 55 pull-ups
https://instagram.com/p/BJSd44MDZEn/

1140

Sat partner with Wifey
Warm up stuff
WOD
400 meter run
14 MB X 60 X MB sit-ups
53 KB X 50 X goblet squats
53 KB X 40 X SDLHP
20 MB X 30 X wall balls
20" box X 20 X Burpee box jump overs
10 pistols each leg
2 rounds 21:40

1141

Mon
Warm up stuff
Skill
Pistols X 10 each leg
70 KB X 10 each arm
3 rounds
WOD
300 jump rope
20 MB X 50 wall balls
200 jump rope
20 Mb X 35 wall balls
100 jump rope
20 MB X 20 wall balls
11:10