I hate running.

SUNDAY: 5k run
time: 24:19 sucky but getting better.
Here's my video I promised like a week ago.

First front squat max

Front squat

warm up
5-4-3-2-1
45-135-205-215-225
work set
1-1-1
235PR-245PR-255PR-265PR-275PR

As you can see I've never tried to see what my one rep max is for front squats but I'll take the 5 PR's since I've never front squatted that much before. Here's a couple of vids.

255lbs Front squat

You can tell when I'm telling myself to push out my knees. I need to do it sooner though you can tell I'm starting to get close to my max.



275lb Front Squat

Oh my god that was a slow ass squat. It felt as weird as it looked. I stopped there for good reasons.

My Nephew is Loving CrossFit, so here's him doing 115lbs.

Grayson

Enjoy the shorts ladies.

As many rounds as possible in 20 min

Heavy Cindy ( I did regular Cindy with no vest)

5 Pull-ups
10 Push-ups
15 Squats

16 rounds.

Started out

My feet look ridiculous but it's just the camera angle. I need to slow down on my push ups too.

Isn't she beautiful?

Back Squat

warm up
5-4-3-2-1
45-135-205-255-265

work set
3x5
265-270-275

Metcon

3 rounds for time of:

30 one arm Kettlebell snatch alternating (15 each arm)35lb KB
30 butterfly sit ups
30 back extensions.
time-9:34

first time doing back squats in a while and it felt pretty good but they felt weird and i know i'm not doing them 100% correct. I can't wait to do them regularly now.

Hows the front squat?

Front Squat

warm up
5-4-3-2-1
45-135-185-190-195

work set
3x5

200lbs


205lbs


210lbs PR!!!

Metcon

21-15-9 of
hang clean 70-80% of front squat
box jumps 20"

I did about 70% which was 155 but dude... I couldn't hang clean to save my life. I did full cleans, I think I was just tired from cleaning all the front squat weight from the ground.
Since my fat vest and i destroyed the 20" box jump i used a 15".

time-11:24

That Metcon was a awesome/painful. I liked it.

Come with me if you want to live

The Terminator Tabata

8 tabata's per round with 1 min rest in between rounds

round 1 Burpees: 37 20lb vest
round 2 Pull ups: 40 20lb vest
round 3 KB swings: 70 16kg kb
round 4 60ft sprints: 29 20lb vest
total: 169

This one was awesome. Tabata's make everything hard eventually. I should have used a heavier KB that's for sure.

Here's how it began

Funny faces

Deadlift

warm up
5-4-3-2-1
135-205-255-285-305

work set
3x5
315-320-325PR

See the video, I never realized the faces I make when I lift. Awesome.

Deadlift 315

Deadlift 320

Tool is not bad to power lift to.

Deadlift 325

No Creed jokes. It was the GD radio.

My back was already sore from FGB yesterday so i listened to my body and skipped the "80% of your 5 rep max find your max rep set".

Metcon

3 rounds for time of:
400m run
max pull ups

round 1
Run 1:39, 20 pull ups

round 2
Run 2:09, 17 pull ups

round 1
Run 2:15, 12 pull ups

FIght gone badly

one legged KB squats (the squat stands are on the way!!!!!)
3x5
35-35-44

3 rounds for time of:
20 Wall balls (subbed squat jumps with 20lb dumbell)
20 Sumo deadlift high pulls (75lbs.)
20 Box jumps (my 20" box jump fell apart in round one and had to move to 15")
20 Push presses (75lbs.)
20 burpees
1min rest

Round 1-5:40
Round 2-6:00
Round 3-6:20

Weird, all 20 seconds apart. I was slinging sweat everywhere on this one. Fight Gone bad has to be my least favorite WOD. I still love it though because it makes me want to pass out. this was a good one, it made you work harder in my opinion.

35lb KB Squat

44lb KB Squat

Let the critiques begin.

Shoulder Press

Warm up
5-4-3-2-1 reps
45-65-95-115-125

Work Set
3x5
135-140-145(Fail 3rd rep)

Pretty happy with this. There is no way that I could have even pressed 145 once last week. So it's good to see progress.

Metcon

5 rounds for time of:
12 Thrusters (80% 5 rep shoulder press max) 110
9 L-pull ups

Time-18:22
Holy shit that metcon killed. Good job Wolfman, tell me how shitty my form is please.

Shoulder Press 140lbs

Gymnastic Kipping pull up


Butterfly pull up

My butterfly's are super sketchy.