And I'm back...

GO USA HOCKEY!!!

Well after a couple of days off, I'm back to blogging. It's been a busy few days, but I got some good workouts in and had a little fun in the mean time.

Thursday's WODs:

Strength:
Deadlift 5-5-5
275
275
275

Clean 1-1-1-1-1-1-1
(84%x1x7. 1 Min Rest between sets.)
205
205
205
205
205
205
205

WOD:
5 Rounds of:
45 sec. Row (cals)
15 sec. Rest
45 sec. Chinups (strict)
15 sec. Rest
45 sec. DB Power Snatch (#40)
15 sec. Rest
45 sec. AbMat Situps
15 sec. Rest
89 Cals, 31 Chinups, 111 Snatches, 131 Situps = 362 Total Reps

Friday's WODs: (at CrossFit Chicago...big thanks to Rudy and the crew there!)

No Strength Work

WOD:
30 KB Swings (#55)
30 Push Press (#75)
30 Box Jumps (24")
30 OH Squats (#75)
30 Pullups
30 Sumo Deadlift Highpulls (#75)
30 Cals on Rower
30 Front Squats (#75)
15:53
(This seriously kicked my ass! Work capacity past 10 mins is lacking a little!)

Saturday's WODs:

Strength:
Deadlift 15-15-15-15
135
165
185
185
(Still just trying to rebuild back strength and do deadlifts without being in pain.)

TEAM WOD:
In Teams of 3 complete:
3 Rounds:
30 Squats
30 Box Jumps (24")
+5 Cycles of:
6 alternating overhead lunge steps (#45)
5 Overhead Squats (#45)
-Team could only rotate once the team member on the OH Lunge/Squats completes their 5 cycles.
Me, Doug B & Joe K. - 21:14
(Awesome teamwork and a great effort all around!)

Overall it's been an awesome week. I got to see the new box at CrossFit Chicago and work with some great athletes there. I had the opportunity to work with a great team for our Saturday Team WOD. I got to have good times and a few cocktails with my CrossFit family at Yohanna & JJ's(Big thanks to them for hosting a great get together). And I got to eat some pancakes this morning for my cheat meal! Life is good!