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.

Didn't have time for full workout today, so ended up doing a mishmash of stuff, starting with

4 rounds

Max pushups (25-25-20-20)
Max deadhangs (3-1-stopped)
10 single leg alternating bounds

Then did

80 meter sprint (40 one way, then back)
20 DB hang power cleans (25 lb)
80 meter sprint
15 DB hang power cleans
80 meter sprint
10 DB hang power cleans
80 meter sprint
5 DB hang power cleans
80 meter sprint

3:57. Should have used heavier dumbbells.

Today did

Deadlift 5RM @ 235

Haven't deadlifted since late July so I'll take it.

Then

5 rounds

20 yard bear crawl
3 deadlifts @ 195
10 bastards

10:30

Today was

Squat

155 x 5 reps x 3 sets

GHD weighted situps (15 lb)

3 x 10

10 min AMRAP

10 ring rows
10 pushups

9 rounds. Knees were bent on ring rows but form was good. Shoulder still a little gimpy but didn't hurt for this workout.

Today did

4 rounds

Right arm DB snatches (35 lb), 30 sec
30 sec rest
Back extensions (in place of left arm snatches), 30 sec
30 sec rest
Ring rows, 30 sec
30 sec rest
Right arm DB thrusters (25 lb), 30 sec
30 sec rest

241 reps. Stayed pretty even throughout.

Did a few sets of 3 rep back squats. Only got 1 rep at 175, which was really a failure of will more than anything. Will be going back to a Greyskull LP squat setup after Labor Day. Left shoulder still bothering me, so just did:

21-15-9

Unbroken wall balls (15 lb)
Unbroken right arm DB overhead lunges (25 lb)

in 4:46, I think, then

5 rounds

10 unbroken burpees
10 unbroken KB swings (Russian; 1.5 pood)

in 5:14

Today was

Press 85 x 5, 80 x 5, 80 x 7 felt weak, left shoulder in particular

Squat 3 sets 10 @ 135, working on bounce

Then

6 rounds

10 KB swings 1.5 pood
10 GHD situps
50 yard sprint

7:47

Today did

Power cleans 5 sets of 3 (105, 115, 115, 125 [2], 125 [1])

3 sets max deadhangs with approx 3 min rest (7, 4, 3)

Then

AMRAP 12:00

5 DB shoulder-to-overhead (35 lb, right arm only)
10 pushups
15 GHD back extensions

8 rounds plus 12 reps

Took a little hiatus from everything last week. Today got back on horse with

Bench 2 x 5 @ 105, 1 x 5+ @ 105 (8 reps)

Squat 4 x 10 @ 125, really worked on bounce

Then

AMRAP 8 minutes

3 snatches @ 65 lb
5 HSPU
7 ball slams (12-ish lbs)

5 rounds plus 3 snatches. Nice to get moving again.

Today was

Press 2 x 5 @ 85, 1 x 5+ @ 85 (8 reps)

Deadlift 1 x 5+ @ 245 (4 reps)

Had 5th rep halfway up but grip gave out. Gonna try again next week!

Then did 5 car pushes - 50 yards slightly uphill, then 50 yards downhill slowly as I recovered.