Tag Archives: sdhp

01/07/2013 – Whole30 Day 7

8 Jan

I took 3 days off from working out and I feel so refreshed!  I went to CFPA today and it felt great to get moving again, and I feel really motivated to train hard and reach my goals.

Here’s what we did.

Strength: Hang Power Cleans

Every 3 minutes do 5 reps: 53#-63#-73#-78#-83#

I wasn’t trying to go super heavy because I wanted to make sure form was on point.  

WOD:

7 Rounds For Time

7 Thrusters(75#/55#)

7 SDHP

7 Burpees

WOWZA!  In my head I thought 7 thrusters at 55#…easy!  I also thought this WOD was going to be fast.  It happens every time with CrossFit.  When you think a WOD is easy, better think again.  I went unbroken with the thrusters.  The bar definitely felt light going over head, but I was getting tired, so I didn’t string the SDHP together. Burpees were burpees. Painful. I now know that I have to just keep moving and get them done.

After CrossFit I usually lift and today was Back Squats. Did 5×5 but failed on the last set to get the full 5 reps at 140#. Did some dumbbell lunges to work on grip strength and plank holds.

I have a whole schedule planned out to work on weaknesses for the Courage Games. Yes, I signed up for a competition and now I’m nervous and excited. Tim gave us great suggestions on what we needed to do, so I’m trying to incorporate skills on off days while getting some rowing and running in. I’ll continue to lift after CrossFit sticking to Back Squat, Deadlifts, Bench, and Press. I do have to focus a bit more time in working the gymnastic skills, especially HSPUs. I’ll be lucky if I can complete 10 HSPUs by the end of the month. All in the name of FUN! Can’t wait to see what 2013 has in store. I’m definitely have tons of new energy right now. I want to keep it consistent though, and not tire myself out come spring time.

Cheers to health and fitness!

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