Deadlift:
* 5 x 45#
* 5 x 115#
* 5 x 125#
* 5 x 130#
* 5 x 120#

Press:
* 5 x 45#
* 5 x 60#
* 5 x 55#

Cash Out: Run 400m, followed by four rounds of:
100m farmers carry (25#), one-handed
20 one-handed KB swings
Finished with run 400m
Time: 15m 08s

Good times at the gym. It was more crowded than expected, I think some of the units held their PT in the afternoon. There were a lot of people; some playing racquetball, some playing floor hockey, and some in the CF area. I saw a guy doing jumps on the big box, I think it’s 48″. I wasn’t the only person doing farmer carries around the track either.

Deadlift:
* 45# x 5
* 95# x 5
* 115# x 5
* 125# x 5
* 115# x 5

Press:
* 45# x 5
* 55# x 5
* 50# x 5

Power Clean:
* 33# x 3
* 45# x 3
* 65# x 3
* 85# x 3
* 95# x 3
* 105 – FAIL

Front Squat:
* 45# x 5
* 65# x 5
* 85# x 3 (FAILED 4TH)
* 65# x 5

BOO WAH DAMN CRAP SOB

I went into the workout hoping for a 3-digit power clean and a few sets of 85# front squats. I guess today was not the day. I am so mad at those power cleans. I have it in me, I’m sure I do. Frustration, fatique, and mental block kept me from landing that goal today, plain and simple.

OK so now something funny so I can stop wallowing in self pity:
I got to the gym late so just as I started into the cleans the lunchtime crowd filled up the area I work out in. My rack was close to the corner that the cushy gym mats are stacked in. So this old lady goes over to the corner and grabs a mat. Fine. Then she just lays it down right there next to the weight rack and starts cranking out a million crunches with her head about a foot away from where I’m trying to power clean a hundred freaking pounds! I figured she was going to do like twenty and then go away, so I waited. Then I waited some more. Then she started talking to me while she was still going. She did complement me on “lifting a lot of heavy weight”, so I gave her a pass and waited for her to finish but seriously. There’s a big sign right by the racks that only has three rules, one of them is “stay clear of the Olympic lifters.”

Buy In: Overhead Squat
* 3 x 33#
* 3 x 45#
* 3 x 45#

Deadlift:
* 5 x 45#
* 5 x 95#
* 5 x 130#
* 5 x 120#

Press:
* 5 x 45#
* 5 x 60#
* 5 x 55#

Cash Out: Row 500m, max effort
Time: 2:01.9 (PR by 3 seconds!)

Note: damper on rower set to 3.5

PR ON 500m ROW!

I love using my big colorful PR letters. Still plugging away at PTP and keeping mostly paleo. I’m feeling OK. The deadlifts and presses are getting harder, but not hard. My energy and focus are good. I think I’ll do a more consise evaluation of how I look, feel, and perform when I hit the halfway mark.

Suitcase deadlifts were neato, I love learning new moves. I didn’t do the sets of five as prescribed because even at a light weight they were kinda shaky. At one point I spilled one, then the second bumper plate off the bar. I used some collars after that.

Took Jasmin with me to the gym. Weak sauce. She didn’t last a minute jumping rope. What kind of 13-year-old girl can’t jump rope for a minute? She did one round of the WOD and quit, though she makes the squats look easy. I’m just happy she went with me, this really isn’t her thing. As for my performance on the WOD, it’s just one of those “I’m just happy to finish” kind of days. I kept moving and didn’t quit, but could have pushed harder or not stopped for water. That’ll be next time.

Buy In: burgener warmup drills, dislocates

Deadlift:
* 45# x 5
* 95# x 5
* 120# x 5
* 110# x 5

Press:
* 45# x 5
* 50# x 5
* 45# x 5

Cash Out:
* 400m sprint: 2m 10s
* 800m sprint: 5m 40s
* 50m of long jumps: 30 jumps

Jumping was fun, it made up for the running.

Buy In: 1 minute of downward-facing-dog, 1 minute of against-the-wall chest opening stretch

Deadlift:
* 5 x 45#
* 5 x 95#
* 5 x 125#
* 5 x 115#

Press:
* 5 x 45#
* 5 x 55#
* 5 x 45#

Cash Out: Back Squats 5-5-5-3-3-3
* 5 x 45#
* 5 x 65#
* 5 x 85#
* 5 x 85#
* 5 x 85#
* 3 x 85#
* 3 x 85#
* 3 x 85#

OK so that ends my first three-day PTP unit. I’m not used to having a rest day in the middle of the week, I guess I’ll just eat my lunch slower and read a book or something.

Deadlift:
* 5 x 45#
* 5 x 95#
* 5 x 120#
* 5 x 110#

Press:
* 5 x 45#
* 5 x 50#
* 5 x 45#

Cash Out: 30 (semi)man-makers for time. 15# dumbbells.
Time: 5m 08s

Oops, I forgot one of the movements in the man makers. They still sucked.

I’ve played with the PTP program from the old CrossFit 603 affiliate (now Whole9Life) before but sometimes had trouble integrating it into my WOD, skipped a day now and then, and didn’t keep it up for more than two or three weeks. So, I failed, basically. I’m going to try again and stick to exactly the 603 programming this time. This means letting go of the warmup I’ve been doing since my first day at CrossFit Fredericton, and ignoring all the good/bad/fun/hard workouts I see posted elsewhere. But it’s only 37 days, that’s a cakewalk right? I’m also going to be eating mostly paleo, allowing myself some things that were “out” when I did the 30-day challenge in July: some butter, some vinegar, and a sanity-regulating cheat every so often.

If you are curious, the entire 603 PTP program is posted here.

Enough exposition, on to today’s gym time:

Buy-in: 3 rounds of 20s plank hold + 15 dumbbell swings (25#) + 10 box jumps (20″)

Deadlift:
* 5 x 45#
* 5 x 115#
* 5 x 105#

Then I totally forgot to do the press! But it’s OK, I’m totally NOT pressing the reset button over a small mistake even though my TypeA personality is telling me I should.

Cash out: 3 rounds for time of 30 double-unders + 15 KTEs
Time: 11m 37s

Deadlifts:
45# x 5
95# x 3
145# x 1
165# x 1
185# x 1
195# FAIL
195# FAIL

Overhead Press:
45# x 5
65# x 1
75# x 1
85# x 1 PR
85# x 1 PR

ACCIDENTAL PR BY FIVE POUNDS!!!

My bar math sucks, LOL. So I had 75# on the bar (a 10# and a 5# on each side) and thought it was only 65#. So I peeled off the 5# plates and replaced them with 10# plates, thinking my bar now weighed 75#. I expected to have trouble pressing 75# – my PR is/was 80# and I haven’t done shoulder presses in something like 45 days. Sure enough, it was a bit slow coming up. Then I stepped back from the bar and looked at it, hard, and my brain was all like “that bar don’t look right”. Then it said “holy shit, that’s 85 pounds, you can’t lift that”. Then my shoulders were all like “shut up brain, u r teh stupids. I lifted it an ima gonna lift it again, watch dis” – and I lifted it AGAIN. So yea, new 1RM PR – right before I re-start the 603 PTP program again.