Gardens of the Newport Mansions. January 2012.
Weekly Workouts: Monday - CrossFit! Find 1RM back squats (I did 8 sets of 3 at 55lbs with little to no hip flexor pain!), then 15 minute AMRAP of 10 hang power cleans + thrusters (45lbs... baby weight for the hip flexors) + box jumps (20") = 5 rounds + 2 power cleans. Tuesday - CrossFit! And my birthday. Push press 8 sets of 3 at 65% (85lbs), then reps of 20-15-10 of power cleans (85lbs) + dips (red band) + pull-ups (red band). Wednesday - Rest day! Thursday - CrossFit! Back squats 50 reps... so I did lunges instead (55lbs), then chose a weight and then divide 4000 by that weight to get your reps (5000 for dudes) and do ground-to-overheads any way you chose (I did 75lbs for 54 reps). Friday - Run! 10.2 miles/1:35/1,153 feet gain. And the reason why I have no energy to write a blog post today. Enjoy your weekend!