Ketchup

5-4-3-2-1 reps for time of:
225lb Front Squats
Strict Parallette Handstand Pushups, ears below hands

Rest 5 minutes

Row 2k for time

Rest 5 minutes

20-15-10-5 reps for time of:
Toes to Bar, touch feet outside both hands, alternate sides
Burpees

Score is Total time.

So our clock is broken and the first heat started at the 79the minute. The clock turn over at 100, so my total time is 39:39. 

I had done 400m walking lunge the evening before, and I was surprised to find that my legs were not sore and were firing very well during the front squat. When I had started the Wendler 5-3-1 strength program about 2 months ago, I failed at 90# front squat, so I thought 75#s would be heavy. But I really think that 5-3-1 has made me stronger. 75# felt completely doable. 

The last time I rowed 2K it took me 10:47. This time I rowed 10:46. Hahaha. 

The burpees were gross. 

I feel what I feel and I don't judge it.

"Crossfit Games Masters Chipper"

For time:

10 Handstand push-ups (on a box)

20 Wall ball shots, 20 8 pound ball to 10' target

30 Toes-to-bar

40 Hang Power cleans, 135  55 pounds

50 Burpees

60 Sumo deadlift high-pull, 75 12KG KB

As you can see above, I heavily scaled back on this WOD. Knowing that my hip/back is still not fully on point I didn't want to get ahead of myself and set back my healing. 

During the toes to bar, I started feeling a bit twitchy in my hip, so at rep 22 I just did Knees to Elbow strict, no kip. The kipping was definitely straining my hip. 

The power cleans killed me. My elbows felt fast. The burpees had to be the worst; I felt all dizzy and kept burping. That's when I started feeling the 2 pints of beer I had earlier in the afternoon. 

My intention was to do SDHP at 12Kg, but my hip didn't feel right, so I just did deadlifts. Probably saved myself anymore aggravation in my hip. 

I felt wrecked after calling time, definitely gassed. 

Optimism

As many rounds as possible in 12 minutes of:

5 Hang Power Cleans, 145lbs 55lbs

7 Toes to Bar

10 Wall Ball Shots, 20lb 6lb ball

5+ 5T2B

Toes to Bar, my nemesis. I did chain 3 together during my 4th round. That was pretty awesome. I guess I just have to work on it. Chock it up on the list of weaknesses. 

Short attention span. 

Good night. 

Schlep

Regional Workout 6

For time:

Row 20 calories

30 Burpees

45 pound Two-arm dumbbell ground-to-overhead, 40 reps

50 Toes to bar

100 foot Walking lunge with 45lb plate held overhead

150 foot Sprint

I figured the DB work and the K2B were going to kill me. I was right. 

I'm glad I made it to the box. I pretty much slept the weekend away. I took a nap at 3pmish and awoke around 6:15pm. I thought it was 6:15 in the morning. Whoops. I immediately through on my gym clothes and head out the door, not even washing the sleep out of my mouth. 

I finished the row and burpees at 5:30. The DB G2OH I broke up in sets of 5. I chose to do Power Snatch. I probably could have gone heavier. The T2B only lasted until about rep 15; from there I switched to K2E, but would intermittently do T2B if I could kip my body hard enough. This set took my the longest... Maybe 8 mins or so. Getting to the lunges, holding the plate over my head was difficult cause my shoulders were killed from the DB Snatches and the K2B. I took more breaks on the lunges than I wanted. Plus the measurement of 100 ft was NOT CORRECT. I remeasured the distance for the guys heats after me and I definitely did a 125 ft of lunges. Whatevers, more work is good. 

I'm happy with my time. My hand are pretty busted. No blood, but my hands are pretty rough.