back into it OPT3

been playing lots of tennis, but getting back into this

OPT 3 - completed in 60 minutes after first set of front squat begins; OPT 3 is front squat 3RM, snatch 2RM, 1 attempt max rep chin ups (they have to be completed in this order); front squat hip crease below knee cap, snatch - only 2 sec max b/t each rep and chin must break vertical plane on chin ups; athletes must show control of weight overhead for snatch on both reps

Post score as front squat high in kg + snatch high in kg + chin up reps
(i.e. 130+90+54 = 274)

Aaron:
Front squat: 195x3 (88.6kg)
Snatch: 145x2 (65.9kg)
Chinups COVP: 14

SCORE: 168.5

Jane doe:
Front Squat: 60 (28 kg)
Snatch: 45 (20 kg)
chinup: 5

Score: 53

tennis

played 2.5 hrs tonight. badass

1 rm max clean and jerk

fun workout today, find your 1 RM for Clean and Jerk

185 lb (got it on 4th try)

tennis

60 m tennis

Good workout today

A1 Press 1 RM: 105 145 155 165 (fail at 170)
A2 COVP pullups 5 sets of 10, done and done

Metcon: 4 sets: 225 lb deadlifts+ 10 burpees

felt rough but good, like i like it hehe

more tennis...

tennis 90 min. wow. back on it starting saturday

softball

106 degrees F (heat index) today. 60 min softball, crushed, was so much fun

back on track in the gym tomorrow.

too much tennis

so yeah... havent done a crossfit workout in a while

Yesterday (Monday)
Tennis 90 min

Today: tennis 60 min

tennis

2 hr 30 min tennis

Gassed, but great

4 sets:
1 min row (cals) --> subbed elliptical
1 min knees to elbows
1 min db burpees - 25/15#/h
rest 4 min

1) 15.2 kcal, 12, 10
2) 14.8 kcal, 10, 10
3) 14.9 kcal, 12, 10
4) 15.2 kcal, 12, 10

*pretty deceiving and brutal, but felt pretty good. the last set was really hard, which makes me think i could have squeezed out a few reps on the other exercises

90 minutes disc golf

rings

more ring work today, adductor almost healed and back into regular workouts shortly.

more active rest:/

90 min tennis w/steph. trying to rest some. back on track w/workouts saturday i hope.

Tues

Tennis 60 min w/steph. Today was a leg day, letting the adductor heal more.

Active Rest Day

120 minutes disc golf
90 minutes tennis

Not much for active rest hehe. fun day though. really feeling good lately. the myofaescial release has been very helpful and getting the right amounts of rest and macro nutrition doesn't hurt.

Yeeeeooowwwwww

A. Split Jerk - 3,3,3,3,3; rest 5 min
B1. Push Press @ 12X1; 3-4 x 5; rest 2 min
B2. CTB Chin Ups - 20 unbroken x 5; rest 2 min

A) 135x3 155x3 175x3 175x3 185x2.5
B) 155x4 165x2.5 160x4 165x3 165x2
C) 8(15) 6(15) 4(15) 5(15) 6(15)

on split jerk (r) ankle was a bit tender for just a little bit then went away
on push press, forearms getting shot
and pullups forearms getting shot

Loved this workout :)

gross workout today (vo2max)

3 sets:
45 sec amrap squat clean thruster - 95#/65#
45 sec amrap box jumps - 24/20"
45 sec amrap KBS - 1.5/1pd
45 sec amrap burpees
rest 6 min

Set 1: 42 reps
Set 2: i dont know, lost count
Set 3: lost count

after set 1 I was thinking it would be really hard to finish the workout, but that i'd give it my all. I did get thruogh sets 2 and 3, but it was literally hell :)

ring work

Today is active rest day again. Did a few ring dips, ring pushups and ring pullups.

Thurs

A. Dead Lift @ 21X1 - 3,3,3 - 70%; rest 1 min
B. Bench Press @ 30X0; 5,5,5; rest 3 min
C. AMRAP Double Unders in 3 minutes
D. GH Raises @ 2010; 15 x 3; rest 1 min


A) 225 x 3 x 3 x 3
B) 185 x 5 195 x 5 205 x 4 (no spotter)
C) 60?
D) 10 10 8

Adductor issues

Left adductor sore and tight. Not sure what that means for my workout tonight. I'll go to the gym, do something and post it. Might be a good night to do some ring work.

Wednesday: 90 minutes disc golf (active rest last day)