Been slightly lazy and a little stressed the past few days. On Tuesday all I did was warm up and then press 75 x 10 and squat 135 x 10. Today I deadlifted 220 x 5 and then did 8 rounds of 1 deadlift (205) and 1 strict pullup in 6:00.

Today did

2 power cleans (95 lb) on the minute for 15 minutes

Really tried to focus on the 2nd pull. Next, did

10 rounds

10 ring rows
10 GHD situps

13:20

Today I was supposed to do regular benching 3 x 5, but when I started warming up the front of my right shoulder hurt too much, so I tried benching with 25-lb DBs in each hand. That didn't hurt quite as much. Then I did

DB rows 3 x 12 (25-lb DBs in each hand)
GHD situps 3 x 12

1 minute on, 50 seconds off for 10 total minutes of work - 30 KB swings (Russian, 1.5 pood)

Today did

Front squat 3 x 5 @ 120

GHD situps 3 x 12

AMRAP 15:00

5 hang power cleans @ 85
50 yard farmer's walk w/ 1.5 pood in each hand

11 rounds. Would have gone heavier on cleans but used all my change turning my 1 pood KB into a 1.5 pood KB.

Skipped Friday and Saturday, wish I hadn't. Made up one of the workouts today - worked on 2-rep power snatches and 3-rep power cleans, then did 5 rounds of a short snatch complex. Not my best day, but I'm glad I at least got a little activity in.

Was super sore after Monday, so I took both Tuesday and Wednesday off and started afresh today. Today was

Press
3,3,3,3,3 (75, 80, 85, 87.5, 87.5)

Deadlift
3 @ 80%, 3 @ 85, 3 @ 90+ (205, 220, 235)

I then did a few DB rows and GHD back extensions before finally doing 1 90 yard shuttle (45 down, 45 back) on the minute for 10 minutes. Most of my times hovered in the 18-22 second range, I think.

Today did

Squat 2 x 20 (105, 125) 105 wasn't bad at all, 125 was tougher, which is kind of pathetic, but I was glad to squat again.

Also did a modified version of the CFFB DWOD:

15 minutes AMRAP

5 shoulder to overhead (95 lb)
10 ring rows
15 pushups

5 rounds and 15 reps

Out of town yesterday for a wedding, so it turned into a rest day. Today was

3 rounds

45 sec top of pullup hold
15 sec rest
45 sec overhead walking lunges (25 lb)
15 sec rest
45 sec ball slams (12 lb ball)
15 sec rest
45 sec gasser or 1/2 gasser
15 sec rest

Did first 2 rounds of pullup hold with overhand grip, which did not go well. Wisened up in the last round and lasted the whole 45 seconds with an underhand grip. Did full gasser in first and third round, half gasser in the second round. Good times.

Yesterday did 1 long-ish handstand hold (1:42) just to see how my shoulders felt, and then

5 rounds

30 unbroken KB swings (Russian, 1.5 pood)
1 minute rest

No frequency method stuff yesterday or today. I may even wait another week or so until my body is better adapted to working out again. Today was just

3 rounds

60 sec med ball situps (ball in extended arms over head)
15 pushups
60 sec ring rows
4x 20 yard shuttles
60 sec rest

Didn't keep count, just enjoyed the workout!

Back after a little hiatus, during which I finished anatomy, let my shoulder rest, and backpacked in the Big Horn Mountains for 6 days! This semester I am going to pick back up on frequency work (starting small); I am also going to try out the full version of Crossfit Football. Today's WOD was

Deadlift 1 set of 5 @ 215

Was going to go lighter than this to start but warmup at 185 felt good so I went with the feeling. I then did

5 rounds
Max rep bench press @ 95 lb (9,7,4,5,5)
3 max height box jump (25")

Starting out pretty slow here but I experienced some shoulder pain while benching which has continued into the evening, so I have iced and fish oiled. Sigh, will prob need to nix pushups and other such movements again for awhile.