100 OHS & Run

Warmup:
mobility drills
15 overhead squats (pvc)

Skill:
max reps strict chest to bar pullups = 4
max reps kipping chest to bar pullups = 4
max reps kipping pullups = 8

WOD: "100 OHS + Run"
For time:

• 100 overhead squats (95#)
• 400 meter run

Time 13:34

I performed the 1st 30 reps at 95# then suffered a strain or popped blood vessel on the top of my head which sent me reeling. After somewhat recovering, I tried 10 more reps at 95#, but couldn't stand the pain. I recovered a bit more, dropped the weight to 45# and completed the WOD under considerable discomfort. All in all, it felt like a migraine that carried over through the night. I'm going to rest my body from lifting the rest of the week to ensure that I can participate in Saturday's race.

Deadlift + Burpees

Warmup:
3x15 double unders
3x15 hip extensions
3x15 squats
2x3 deadlift (135#/225#)
5x3 deadlift (300#/315#/340#/365#/390# - injured on 1st rep)

WOD: "100 Burpees for Time"
Matt benched me on this one due to my pulled lower back. Probably out until Friday. yay.

Wall Ball - Box Jumps

Warmup:
30-ft rope climb
handstand pushup practice (2x nose to floor)
wall ball target practice (hit 14-ft target with 20# ball)
3x15 double under practice
6x3 front squats (45#,95#,135#,157#,179#,223#)

WOD: "Wall Ball - Box Jumps"
10 rounds for time of:

• 5 wall ball (20# ball - 10-ft target)
• 5 box jumps (large box)

I didn't complete the WOD today. I fell in round 5 and ripped my shin pretty bad. I continued on and fell again in round 7 and ripped it in another place. A bloody mess. Had to stop and elevate.

Knee Treason

Warmup:
3x15 situps
3x15 back extensions
Box Jump Practice for Heighth

WOD: "Squat Cleans"
5x3 Squat Cleans - weight should increase with each set

I practiced and completed 1 set w/ 95 lbs. I injured my left knee during the 2nd set w/ 105 lbs. Can't put much weight on it. Possibly from all the jumping in the last 12 hours. Anyhow, I'll rest it this weekend and see how it feels Monday morning.

FRAN Light

Warmup:
3x10 situps
3x10 back extensions
3x10 pushups

WOD: "FRAN Light"
Sets of 21-15-9 of thrusters and jumping pullups for time.

I completed the first round in under a minute, but strained a muscle in either my neck or head that caused a debilitating headache. Tried to continue with a short set, but had to stop. This is my 2nd injury in 3 weeks. Am I cut out for this?

Dead Lift Reps

Warmup:
3x10 situps
3x10 back extensions
3x10 pushups
3x10 air squats
Practice kipping pullups

WOD: "Dead Lift Reps"
Dead lift reps to 205 lbs.

This was easy for me and didn't bother my hamstring injury too much.

Shoulder Press.....Shoulder Press....Shoulder Press

Warmup:
3x10 situps
3x10 back extensions
3x10 pushups
Tried to jog on injured hamstring

WOD: "Shoulder Presses until Failure"
Shoulder press reps until failure to rest hamstring.

Had a hard time raising my arms to wash myself in the shower after this WOD. I am so weak.

How to pull a hammy....

Warmup:
Learned Samson stretch
3x10 situps
3x10 back extensions
3x10 air squats

WOD: "Z-sprints & Air Squats"
Run z-sprints on field and 10 air squats at each end for time.

Did not finish this WOD due to a severe hamstring pull in my right leg. Not fun. Pretty frustrating for my first ever crossfit WOD.