Sept. 6th-9th

Tuesday:A little tired today... too much wine/dessert last night and then home and in bed later than I wanted.  Work was uneventful and I was out of there early.  Got home about 3:15 and took a little nap before Crossfit @ 4:30.  Hoping to get to bed early and get in a run around the park tomorrow morning before work.

WOD:  3 x 3 min. AMRAP
-400 run
-Wall Ball shots (12 lb) 28

-400 Run
-Sumo dead lift high pull (65#) 18

-400 Run
-Max ring dips (dips on a step)

Challenge:  25 hanging straight leg lifts (to 90 degrees) & 50 weighted step-ups (50#, 25 lb in each hand) I did the 16" box as I didn't want to strain my hipflexor. My left one has been bothering me lately and I don't want to over do it.

Wed:
WOD
For time:
- 5 rounds Of “Cindy”                                                                 Cindy: 5 Pullups
- 50 jump rope, singles                                                                           10 pushups
- 5 rounds Of “Cindy”                                                                             15 squats
- 40 kettle Bell swings 24/16
- 5 rounds Of “Cindy”
- 30 box jumps 24/20
Challenge: 100 v-up sit-ups

Went to the 4:30 class and it was tough, took about 20 min. for all of this.  I had to do "jump pullups" for the first set and the last 2 I did it with just one band and a little hop up. I am still struggling with the pullups but hopefully I will get it soon.  I just want to do 1 full pull up, unassisted!

It is nice going to the early class, I am usually home about 5:30 and tonight I made Buffalo/chile burgers.  Used Cumin/garlic/and about 3 fire roasted chile's cut up and then grilled them.  Not too bad but a little spicy.  grilled veggies and watched the movie: "Lincoln Lawyer" which we both really enjoyed.

Thursday:
WOD

10,9,8,7,6,5,4,3,2,1
- Curtis P’s 95/65
- ball slams 30/20
Challenge: 80 back extensions & 4 x 1:00 plank holds

This was a good hard workout, with a the bar I had 65lbs.  From a squat, picked up the bar and brought it to my chest (just under the chin).  In this position I did a lunge with each leg and then a thrust up with the bar to over my head, lower the bar to the hips and start again.  Very tough and I had to take a break after 2-3 of them.  Not sure I could go with more weight, maybe a little lighter next time and try to do it straight thru and get a little deeper on my lunges.  The goal was to touch the knee to the ground but that wasn't always the case.

I was able to get in a :45 min. power nap before this class which really helped, for some reason I have been feeling really tired, needing at least 8-9 hours of sleep... and I am sleeping pretty good.  Fixed a salad for dinner, glass of wine and watched the movie  "Cactus Flower", an old 60's movie that was entertaining.  To bed by 8:30!!

Friday:

Slept thru my alarm, was hoping for a 5:30 wake up and ended up waking at at 5:45 on my own.  Yoga with weights class starts at 6:00am so I hustled it out of the house and made it with plenty of time.  Thank goodness it is just down the street!  Great class and I am always so sore after this.  The downward facing dog pose still bothers my wrist but I was able to do the push ups with out too much problem.

Going for a run before cross fit, I really need to get in one more day of cross fit as I want to do it 4 times a week and the facility was closed on Mondays, always on Sundays and I am racing cyclocross tomrrow so I really want to get this one in.  It should be a good class and not too taxing.
WOD
5 rounds Of:
-15 deadlift 135/95
-15 Wall ball 20/14
Challenge: 50 rollouts