“The Chief” (scaled)

5 rounds of the following:

1 minute rest between rounds

AMRAP in 3 minutes of the following:

• 3 Power Cleans 95/45 (scale as needed)
• 6 Push Ups
• 9 Air Squats

 

I did not do this workout as I hurt my knee doing the workout yesterday.

Do the following for time: 

• 50 Air Squats
• 50 Double Unders (or 200 skips)
• 40 KB Swings (20L, 20R)
• 40 Sit Ups
• 30 Back Squats 65/45 (do in 3 sets of 10 if necessary)
• 30 Push Press 65/45 
• 20 Front Squats
• 20 Pull Ups
• 10 Sit Up – Get Ups
• 10 KB Snatch

 

 

I really liked this workout especially the skipping and the Sit-Up Get Ups.

I did not bring my knee brace so this workout hurt quite a bit.

• 7 Bear Complex with the bar
• Run to Baseball Shack and back (200m)
• 20 Wall Balls
• 20 Lunge Steps in Front Rack position
• 5 Bear Complex
• Run 
• 15 Wall Balls
• 15 Lunge Steps in Back Rack position
• 3 Bear Complex 
• Run 
• 10 Wall Balls
• 2 Bear Complex 
• Run 
• 5 Wall Balls
• 5 Lunge Steps with bar overhead
• 1 Bear Complex
• Run

 

I completed all of the workouts. All though I was quite sore and doing squats hurt I managed to finish it all with some difficulty.

10-8-6-4-2 of the following:

• Hang Power Cleans (Orange Bar)
• V-Ups
• Front Raises with plate (10lbs)
• Front Squats (Orange Bar)

2 minute REST

• one lap of halls of Farmer’s Carry (15lbs)
• one smaller loop of Waiter’s Walk (15lbs)

2 minute REST

10-8-6-4-2 of the following:

• Russian Twists (10lbs plate)
• Pull Ups (or version)
• Bicep Curls (15lbs)
• KB Taters (10lbs)

2 minute REST

• one loop of halls of Farmer’s Carry (heavier)
• one smaller loop of Waiter’s Walk (heavier)

 

 

I did not do the second loop of the Farmer’s Carry and Waiter’s Walk as I ran out of time.

I skipped the three 2 minute rests.

I was quite proud of all that I accomplished today and I found it was about the same difficulty as yesterday but it was more enjoyable as it was cooler.

Met-Con WOD: “Skill Intro Chipper”

• 1 Wall Walk and hold
• 2 Front Rolls
• 3 Burpee Pull Ups 
• 4 Tire Flips
• 5 Barbell Rollouts
• 1 lap of the school
• 6 Knees to Elbows (or knees up)
• 7 Pendlay Rows with bar
• 8 Thrusters with bar
• 9 KB swings
• 10 OHS (Overhead Squat) with PVC or light bar
• 1 lap of the school
• 15 Bench Press
• 20 hard-core pulls on the rower 
• 25 Med Ball Sit Ups with partner
• 30 Bench Hops
• 35 calories on the Ski Erg
• 40 seconds on the Airdyne
• 45-second side Planks for both right and left sides
• 50 Skip singles
• 1 lap of the school

 

 

Did not do the 45-second side planks as we were not supposed to.

Instead of doing 35 calories on the Ski Erg, I did 20 pulls.

As we were running out of time, I only did five Med Ball Situps with a 20-pound ball

I did 7 Pendley Rows incorrectly and then had my stance corrected so I did 7 more properly.

All in all my main thoughts on Crossfit are that it’s hard, hot, and sweaty but that I feel very good after pushing myself. I also like that I am making sure I get fitter and I love the feeling I had after working out today. I just hope tomorrow is a little cooler.