WOD

Front Squats (Full Squat): 135x8, 185x4, 225x2

First time doing heavy squats since the hamstring injury. Felt not so bad, but form was not so good. I predict 1RM is around 255 (-30 PR)

3 RFT:

8x BW Bench Press @ 160#

1x Row 250m

25x 25# Weighted Situps

Combination of a week bench and lackluster met-con really showed in this WOD. First set of bench was easy and unbroken, row was normal, situps were unbroken. Second set I don't remember, wasn't too terrible. Third set I had to do singles, and failed probably 4 reps, then struggled through the row and situps.

Time was 14:48, DFL (dead fucking last).

I predict 1RM bench to be around 205 right now (-50PR), as I haven't trained bench in over a year. I'm going to start doing it more.

Tabata Box Jumps (High Box): 15

PR is 18, which I hit first set, but I think that was on a lower box. Pretty happy with this one, but box jumps are kinda my thing.

WOD

Snatch:

95x3, 115x3, 135x1, 145x1, 155x1, 155x1, 155x1

First time doing Snatch in 10 weeks or so. Strength felt decent but my explosiveness is lacking, probably could have hit 160.

Sumo Deadlift:

95x3, 135x3, 185x3, 225x3, 275x3, 315x3, 335x3, 355x3

Never done heavy sumo deadlift before, pretty easy, but weird.

WOD:

3 RFT:

12 75# SDHP
24 75# Push Press

36 Air Squats

Time: 7:12

Metcon starting to come back. SDHP and PP were easy, air squats were brutal.

Return WOD

Alright kids, JO's back.

After 6 weeks out with a torn hammy and a couple "comeback WODs" where I was too sore to return for a few days, I finally feel like I'm back in the swing of things.

Strength and metcon have dropped, dramatically, but not as bad as I thought at first.

In a month I should be 90% ish.

WOD:

5x3 weighted pullups: 70# (90# = previous 3RM)

and

3 RFT:

30 abmat, anchored situps

15 95# OHS

Time: 6:07

Blog Break

Not going to be too many updates over the next couple of weeks.

Interviews start tomorrow and will be fast and furious.

Also, I pulled my hamstring so I won't be hitting WODs for a while.

Sorry!

WOD

(Messed up post-WOD yesterday, love CF)

Class: Heavy Metal

10-9-8-7-6-5-4-3-2-1

Deadlift 225#

Push Press 135#

Time: _____

This one is going to be a massive f*cking power session.

EDIT::: Pulled/did something to my hamstring 6 deadlifts in... But those were the fastest 6x225 deadlifts I've ever done in my life.

WOD

(Hitting the L-Pullups)

Back Squats:

135x8, 225x5, 275x5 (Old 5RM PR), 300x3 (New 3RM PR), 315x2 (New 2RM PR)

Gym-Nasty:

10-9-8-7-6-5-4-3-2-1 of:

L-Pullups

Ring Dips

Lunges (L+R)

Time: 12:53

Kipped the L-Pullups. More of a stamina WOD than a real burner, but nothing wrong with that.

WOD

(Working through the WOD with Rebecca)

Hell's Bells...

5, 4, 3, 2, 1, each arm with a Kettlebell:

Cleans

Front Squats

Presses

Snatches

Time was 4:30ish.

My kettlebell form is nasty, end of story. Definitely something I'm looking forward to improving.