Tuesday at the Gym

Another day of CrossFit. What a way to start the day.
My leg is a little sore today. I think I did something to my hamstring. Yes, I’m old and sometimes my body just doesn’t like stuff I try to do. So, guess I should take it a little easy.

General Warm Up
Chan Warm Up
25 jumping jacks
25 front jumping jacks
8/8 spiderman lunges (careful on these as it hurt on the right side when I did these.)
10/10 lateral lunges
inchworm + push ups (5, 4, 3, 2, 1)
10/10 windmills
10/10 arm circles (forward/backward)
10/10 arm pretzels
10/10 shoulder rolls (forward/backward)
10/10 wrist circles

2 rounds
15 Russian swings
5 single arm kettlebell thrusters, right
30 ft single arm kettlebell overhead walk, right
5 single arm kettlebell thrusters, left
30 ft single arm kettlebell overhead walk, left

Skill and Build Up
Power Clean and Jerk Progression
with an empty barbell
5 strict press
5 jerk lands
5 push jerk
5 mid-thigh power clean to push jerk
5 power clean to push jerk (I did mine only from mid-thigh. to hopefully avoid hurting my leg.)

Build Up
2 sets
3 power clean and jerks

Strength/Power
for Weight

Clean and Jerk
Every 1:30 for 7:30 (5 sets)
3 power clean and jerks, unbroken (since I’m taking it easy today I only did 35# bar + 2.5 + 2.5 = 40# and left it at that the entire time.)

Grettel
for time (10:00 time cap)

10 rounds (did the clean and jerks in round 9 – so not too bad)
3 clean and jerks (35# bar + 2.5 + 2.5 = 40#)
3 burpees over the bar (I did the first three sets jumping over the bar – but my leg started to hurt so dropped the jumps and just did 3 burpees each time.)

Tough day trying to be careful but good to still go to the gym.
see you all tomorrow!




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