Power Clean 155 / Ring Dips – 15/30, 12/24, 9/18, 6/12, 3/6
40:01 sub: 135, jumping
••Ben••
(iPhone iRonick)
CrossFit
31:40 … 35 plate / jumping
••Ben••
(iPhone iRonick)
(Follow-up)
The first workout of the new year… and the first workout at the new location! The “morning crew” were the first to break in the new gym location:
Rounds for time… 30-25-20-15-10-5
Virtual shoveling + pull-ups
Unfortunately I had to sub, as it was suppose to be a 45 plate and there was no way I was going to be able to do 105 pull-ups so I did jumping…. But it was still a good workout.
Now I just need to get my eating on track again, I didn’t get around to shopping/cooking/prepping any food last night so I will need to eat from the cafe but I am going be smart about it and get some grilled chicken instead of a butter chicken or something like that. I also did bring some protein powder in so I can start doing my shakes in between which will help. Tonight will be the trip to Nob Hill for some “family pack” chicken and time to fire up the grill…
1-1-1-1-1-1-
135-145-155-160-165-170(F)-175
••Ben••
(iPhone iRonick)
5 deads + 10 burpees x 5 rounds =
8:57 (225 lbs)
••Ben••
(iPhone iRonick)
1-1-1-1-1-1-1
95-105-115-120-125(f)-120-125(f)
…followed up by a drop set.
••Ben••
(iPhone iRonick)
207
••Ben••
(iPhone iRonick)
3-3-3-3-3
195-215-245-265-275-285-295(f)-295
••Ben••
(iPhone iRonick)
400m run, 30 GH sit-ups, 15 deadlifts x 5 rounds for time… 38:27
Bechpress | pull-ups, 5 rounds
7(165#)|4, 8(165#)|2, 5(165#)|3, 2(165#)|2, 21(115#)-6-5-9(dropset)|3
Time: 33:23
WOW, it felt like I was running for a hour… apparently this is not that bad for my first 5K run (which I walk a fair amount of it). And now I my calves and quads are killing me…