3 rft

40 kb swings 35/55 25

30 box jumps 20/30 12 in box plus 35lbs plate!

20 renegade rows 20/30 10lbs


1 rep max snatch

no luck.

i hit an amazing 65lbs snatch. it felt magical. i hit a 75lb power snatch it felt bleach. i went for 80lb a few times and i could not get my self to drop under. i also was having issue pulling early.  going to add one more day a week (2 days total) for just oly lifting.  hopefully prs are on the horizon.

3 rm deadlift 165!


OHS 85/115 35

over the bar burpees 

shoulder to over head 85/115 35

time 12:34

ohs not my strong suite. tried really hard to stay on heels, get below parallel and not get stuck at the bottom. up! burpees, why! i basically ate the floor. should to over head were ok. i did a mix of push press and push jerk arms were toast though.  then played around a bit with ring dips. the top of my shoulder is a little tight.  hope it goes away.

4 rft

20 hang power clean 95/135 55lbs

20 wall balls 14/20 8lbs

40 dubs or 100 singles single single double


we were told it should only take 20 min or less but that is never my case.  all of these moves are hard for me (i feel like a broken record, oh maybe because we just did this wod but with running instead of dubs.  i least with running i do not get so frustrated i want to punch things.  i did 27:?? on wed so at least i am consistently slow) nonetheless i do not this to win anything. i walked into xfit in a bad mood. i was sad it was monday. tired because it was monday and i worked saturday. sad because no one else was there and all my friends had already worked out. finally one friend walked in so it was not to bad.

7 Min EMOM 5 Front Squats 105/155 60lbs


10 Push Jerks 55lbs

10 Sumo DL 70lbs

10 Ring Dips on the rings!! but with the green (old blue band) form was not great and elbow were not locked out every time but i played with them a little more after class, even though my arms felt like jelly, and got some tips and they felt a little better.  jumping into the rings/band is so scary. i fear my arms just giving out and me face planting.  i think most of my crossfit fears/general fears are me falling on my face.  i am not as afraid of falling on my butt, but maybe because i do that more often like during wall balls, 2fers, snatches and stretching.


front squats are not my strongest lift so it was good to work on them.  we had a small class so i was able to go from the rack and focus on looking up.  my new favorite cue for all type of squats is just focusing on going up.  sitting down is easy.  i have the my weight, sometimes external weight and that whole gravity thing pulling (pun) in my favor. if i just focus on coming up, even when i am going down i find i am less likely to get stuck. my one rep max front squat is 105 so to do 35 reps at around 60% is pretty good.

push jerks are one of my favorites but 55lbs got fast quickly. sumo dl were fine and ring dips see above.  all and all a great week.  now to just get through this weekend!!

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Clean and Jerk

70lbs/2, 75/2+1, 80/1 x 4 ( i think) forgot to take photo again.

Romania DL

100 percent

Push Jerk (same as split jerk but no split just move feet wider)  felt weird at first but got better with time.

65lbs 75lb

wrists started to feel strained after a bit.


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