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another semester behind me…worst one yet!

June 26, 2012

Tuesday (06/26/2012)
Back Squats
155lbs x 5 x 3 (10lbs increase from 06/19/2012)
Bench Press
165lbs x 5 x 3 (5lbs increase from 06/14/2012)

Monday (06/25/2012)
Filthy Fifty
50 box jump, 24 inch box
50 jumping pull-ups
50 kettlebell swings, 1 pood
walking lunge, 50 steps
50 knees to elbows
50 push press, 45lbs
50 back extensions
50 wall ball shots, 20lbs ball
50 burpees
50 double-unders
39:41 as rx’d

Friday (06/22/2012)
skipped my morning workout due to an early morning deputy trauma course.  was a nice refresher on treating gunshot wounds and applying tourniquets.  got shot up with simunitions…and returned the favor of course.  nice (long, hot) day of refresher training! 

Thursday (06/21/2012)
overhead press
100lbs x 5 x 3 (5lbs increase from 06/10/2012)
235lbs x 5 x 1 (10lbs increase from 06/12/2012)

skipped this morning’s WOD since it involved a 135lbs jerk…would not have been nice to my shoulders! 

Wednesday’s 0630 crossfit workout (06/20/2012)
AMRAP (as many rounds as possible) of:
5 pull-ups
10 push-ups
15 squats
14 + 5 pull-ups & 10 push-ups

compared to the last time I did Cindy (06/09/2012 – 11 days ago) I improved my score by almost one full round (13 rounds + 5 pull-ups, 10 push-ups, & 3 squats).           

Tuesday (06/19/2012)
back squats
145 x 5 x 3 (10lbs increase from 06/06/2012)

decided to take it easy…well, kind of forced myself to take it easy today since my shoulders killing were me.  I still went in and got a warm-up in along with some supplemental strength training (back squats).  the workout was supposed to start with 20 reps of body weight bench press, which would have seriously hurt my shoulders!  so…I just opted out of the entire WOD. 

Monday (06/18/2012)
skipped my AM workout due to Active Shooter training with the locals.  that, and I had a hard time waking up.  I was planning on working out and just showering at crossfit, but I failed to get everything ready the night before like I should have.  and…finally…my last excuse…my shoulders needed a break.

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