back squat + metcon

Friday's WOD

Back Squat

3-3-3

103-113-123 (PR)

For time:

21-15-9

SDHP (43#)

Jumping Squats (subbed for wall balls)

Box Jumps (16")

6:30

I had another 25# plate on top of the box jumps at first but after doing the jumping squats there was no way that was going to happen.  Previous best bs for 3-3-3 was 113#.

Day 2 testing

Wednesday's WOD:

Day 2 of Level 1 testing

√ 3/4 bw deadlift

√ 1/4 bw shoulder press

√ 400 m run (1:26 PR)

√ 10 SDHP (55#)

   10 second L-sit

   1 dip

   7 rounds of Cindy

   15 Overhead Squats

I did a modified Cindy (ring rows/sit ups/squats).  My shoulder is feeling better today but I still want to take it easy for a bit so I don't re-hurt it. My last 400 was 1:34 on May 11, I'm really happy with my time today.

107 

Day 1 of Level 1 testing

Day one testing:

√ 50 squats

√30 sit ups

√ 30 second hang

√ 500 m row (2:14)

√1 mile run (8:34)

   25 KBS

   25 Wall Balls

   10 push ups

   3 pull ups

I didn't even attempt to do the KBS, WB, push/pull ups because of my shoulder.  I think the only one I would have been able to do is the KBS.  I'm really happy with my mile time! Thats 24 seconds faster than the last time, just 11 days ago!

zone: 106

Ouch

Sunday's WOD

1-1-1-1-1-1 Power Clean

then

100 push ups for time

My WOD

Practice power cleans 

then 100 sit ups for time

4:02

After Friday's WOD my shoulder was really hurting.  Its been feeling better but when I was practicing the power cleans it was starting to hurt again, so I didn't do the power cleans or push ups.  I'm icing it right now so hopefully it will be back to normal soon!

zone: 104

Wall balls/ Pull Ups

Friday's WOD

3 X Max Handstand hold

:18, :24, : 20 (backwards walk ups and about 2ft from the wall give or take)

then 

AMRAP in 15 min

10 Wall Balls (10#, 8ft)

10 Pull Ups (g-band)

I really need to start working on my kick ups for the hand stands more!  

zone:103

Nancy w/o Overhead

Wednesday's WOD

Nancy

5 rounds of

400m run

15 overhead squats (I did front squats @ 45#)

17:32

zone: 101

100 days in the ZONE!

Today is my 100th day doing the zone! I started on January 25th (just over 18 weeks ago) so I've obviously had some cheat days in there.  The first few months a cheat day for me was when I went out somewhere and didn't weigh or measure, even if it looked close, I didn't count it.  I'm now a little more lenient with that.  In the 100 days I've been doing zone (and crossfit of course) I've lost 30 pounds!  Not only that but my workouts have improved sooooo much.  I'm looking forward to what my next 100 days in the zone has in store!

Monday's WOD

Front Squat

5-5-5

73-83-88

then: 15-12-9 of

Thrusters (20# db)

Burpees

7:37

zone:100