3 rounds of 10-15 reps of:
• Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
• Overhead Squat with broomstick
• Sit-up
• Back-extension
• Pull-up
• Dip

That went well and I was looking forward to starting the crazy workouts again. Last week I played in a golf charity event and found that my knee stiffened, swelled and began to hurt. I’m sure this is just a rest of my youth catching up to me, but it’s clicking and locking and I can’t ignore it, so it’s a visit to the doctor tomorrow. I’m looking to get a go no-go call on knee involved exercise.

In the meantime, I’ve continued doing the official warm up, but avoiding or reducing the number of squat reps depending on how my knee feels.

We’ll see what the doctor says tomorrow.

Two rounds of:
Right arm barbell push-press 12 reps (15#)
Left arm deadlift 12 reps (3 gallon water bottle ~24#)
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

26:05

1st half split 12:22

Ambient temperature at the start 99, ditto at the finish. This was 10 PM.

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

5 reps: 15, 12, 11, 8, 10
Last time (3/30) I could only do 3 rounds of 200m.

Had to wait until the temperature dipped below 105, so I started this at 9:30 PM, and now it’s a cool 100 outside.

Buttercups:
Complete as many rounds as possible 12 minutes of:
10-25 pound Thruster, 5 reps (30#)
10-25 pound Hang Powercleans, 7 reps (30#)
10-25 pound Sumo Deadlift High-pull, 10 reps (20#)

3 rounds then had to stop.

Severely regretted today’s meal choices…

12:05

Holy crap! Started this as a Puppy, but had to downscale to Buttercup after 2 rounds:

Buttercups:
Complete as many rounds in 12 minutes as you can of:
Handstand push-up Progression 3 reps (progression)
Bench press 15-25 pounds, 6 reps (15# dumbbells, then 8#)
Push press pvc-15 pounds, 9 reps (15# dumbbells, then 8#)
Bench Dips 12 reps

6 rounds even

Use 10-14 pound medicine ball launched to a target 6-8 feet above the ground.

I had an 8# ball but launched it 10 feet. Did beginner pull ups, and had to break up the reps. Another tough workout, but aren’t they all? They’re supposed to be anyway.

6:58

Ran the mile in 11:04, about 30 seconds slower than Friday. I felt slower too, but my legs were more rested then they were on Friday. Kinda weird.

Crossfit is Hang Power Snatches, and I practiced those, as I did them poorly the other day.

Ran 1 mile 10:27

This is the first time I’ve run a mile in almost 20 years. When I started Crossfit 10 weeks ago, I could barely run 200m. I’m so excited that my running has improved so much.

9:13

My Hang Power Cleans were not good.