The Rundown

Okay, you’re just going to have to wait for my actual recordings of what I did in the last week and a half. I left my training journal at the gym. However, here’s the brief day by day:

Thursday, January 10th
CrossFit HEL – WOD: Diane
3×5 deadlift
load: 130lbs.

Diane: 21-15-9 reps of
deadlifts – load: 115lbs.
handstand push-ups: modified from 24″ box

Time: 7 minutes, 27 seconds

Friday, January 11th
CrossFit HEL – WOD: Snatch drills and Tabata intervals
30 minutes of snatch drills

Tabata intervals: 4 rounds, 3 times through each
row: 16 cal. burned
single-unders: 191
palm strikes: 279 (little arms, quick motions?)

Saturday, January 12th
30 minute walk/run around the neighborhood

Sunday, January 13th
Core Power Yoga – 60 minute power yoga session

Monday, January 14th
Stayed home sick, but still managed an at-home yoga video (it was not pretty)

Tuesday, January 15th
CrossFit HEL – WOD: Lynne
5 rounds of:
maximum bench press reps – load: 70lbs.
maximum pull-ups – mod: green resistance band

Overall reps: 92 (down from 95, but also 15lbs heavier on the bench press)

Wednesday, January 16th
CrossFit HEL – WOD: Snatch drills/Law of Nature
Snatch drills

AMRAP5 thrusters: 37 reps at 45lb. load
AMRAP3 jump rope: 331 singles

Thursday, January 17th
Hot Yoga for Life – Hot Power Vinyasa

Friday, January 18th
CrossFit HEL – WOD: Elizabeth
21-15-9 reps of:
cleans – load: 55lbs. (went light because I am not a fan of my clean technique yet)
ring dips – mod: jumping ring dips

Overall time: 7 minutes, 25 seconds

I have definitely made progress in the technique in many of the skills practiced in the past week and then some. I need some major work on my cleans, as they feel really sloppy; I also lifted lighter than I probably could tonight because of technique concerns and shoulder concerns (at least I powered through and made it through the WOD quickly?). The good news is I’m getting a sports massage tomorrow, so hopefully that helps with working through these shoulder limitations.

Anyway, I’ll get numbers and whatnot up so you can see what I’ve actually done while in the gym. I know there was progress on Lynne from the last time, even though I didn’t record the full results here (I had ’em in my journal).

However, I do have more statistics to share, and here they are…

This week’s latest weigh-in showed:

29.4% body fat

That body fat percentage is lower than I can remember in a long, long, long, long…. you get the idea.

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