Week Five Reflection: sadly, my leg looks small and frail [in my opinion] BUT I am actively working on getting that quad fired up again (shout out to my Physical Therapists that also work so hard to make that happen) but I realize that this is going to take time. BUT some highlights from this week:

  • Air Squats! (80 degrees in the Breg brace)
  • Handstands and Handstand Walks
  • Dumbbell Snatches
  • Front Squats to a Platform
March 30, 2019
City Strongman Class WOD - In teams of 2
5 Rounds
Partner A: Max Effort Handstand Hold
Partner B: AMRAP Stone-to-Shoulder (I subbed these out for air squats)
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Partner A: Max Effort Dead Hang
Partner B: Max Effort Push-Up
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April 2, 2019
Strength - 4 Rounds for Quality
10/10 Modified Pistols (two 45# plates + 25# plate)
15 Unweighted Glute Bridges

Strength - 4 Rounds for Quality
10/10 Step Ups
10 Kettle Bell Deadlifts (double KB 53's)

Strength - 4 Rounds for Quality
45 sec Banded March (60# Sandbag)
12 Strict Toes-to-Bar

Heavy Breather - 3 Rounds - For Time
30 Alternating Dumbbell Snatches (35#)
10 Strict Chin - Up
April 4, 2019
Strength - 4 Rounds for Quality
10 Rack Pulls
10 Reverse Grip Bench

Strength - 4 Rounds for Quality
15 Weighted Front Squat to Platform*
20 Steps L/R Lateral Banded Shuffle
*Squatted to a Bench - Held 55# Barbell in the Front Rack Position)

Heavy Breather - 5 Rounds
40 sec on / 20 sec off
Arm Only Assault Bike
40 sec L-Sit Hold (parallettes)
April 5, 2019
CrossFit Dutch Kills Class WOD
30 Rounds for Time
3 Deadlift (double KB 53's)
3 Toes-to-Bar