5/8/17

Started our first day at our new gym, Crossfit Ballston, in Arlington, VA. Going to be doing a lot of the class workouts over the next few months. Really excited to be getting back into crossfit after 7 months of TBS.

AM Workout (0530) 

A.
15:00 to Establish 3 RM Thruster (from floor)

-Triples = 135#, 135#, 185#, 205#, 225# ... these felt surprisingly very solid. I haven't done heavy thrusters in a very long time ... 225# felt easier than I thought it would, probably more there, but ran out of time.

B.
For time:
21 Thrusters (95/65#)
21 KBS (72/53#)
400m Run
15 Thrusters (95/65#)
15 KBS (72/53#)
400m Run
9 Thrusters (95/65#)
9 KBS (72/53#)
400m Run

-9:08 ... some guy in the class beat me by 1 second ... we had a very intense sprint at the end. Great to get some real intensity out of a workout by competing in a class environment.

C.
3 Sets of:
Strict HSPU x 7 reps
Rest as needed

-Complete ... just added these in to get this movement in.

PM Workout (1130) 

Dropped into a 'HIITT' class ... basically an exercise group class that Marines have on their bases. It was some good activity... nothing crazy though.

A.
20 Minutes of Agility Drills (ladders, 10-20m sprints, change of direction etc.)

-Complete ... taxing on my calves ... solid warm-up.

B.
5 Sets of 4 Reps
Front Squat w/ 3 second hold in bottom
Rest is partner's set

-185# across

C.
4 Sets:
Romanian Dead-lift w/ 5 second hold mid-shin x 6 reps
Rest as needed

-135# across ... the tempo was ridiculous with the hold, had to go extremely light.

D.
4 Sets:
Arnold Press w/5 second hold mid-extension x 8 reps
Rest as needed

-Started with 2 x 30# ... had to drop down to 2 x 20# ... ridiculous time under tension with the hold, had to go super light.