In case you somehow missed the Q&A with Kris Kepler yesterday, make sure you check it out here!

So, after the race on Saturday, Coach said I can just do whatever I want for a couple of weeks.  Yes!!  For me, this usually means jumping into the regular Crossfit classes at the gym.  I enjoy the camaraderie and the competition.  I didn’t go all out starting Monday, I eased into it.  Monday I actually skipped the gym and played in a golf tournament.  That was interesting, walking around all day with sore legs.  It may have been good for me though.  Tuesday I hit the gym:

It was “Tabata Tuesday”

Strength work was Back Squat, but I took it VERY easy and just did a little 3×5 with some light weight.


Tabata Alternate:
  • A1) Push Press (75/45#)
  • A2) Overhead Squats
  • B1) Pushups
  • B2) Thrusters (75/45#)
I did the workout as RX, but took it really easy.  Ended up with only 120 reps.  I felt like I was at about 60%.  I was still a little bit sore, but worked through it.  Wednesday was much better.  I got some good sleep Tuesday night and felt pretty good.  Probably 80%.  WOD was:
5 Rounds:
  • 10 Step Ups with KB (53/35#), alternating legs
  • 10 Pullups
  • 20 KB Swings (53/35#)
I didn’t write down my score and I forgot how long it took me.  I was still sort of trying to take it easy so I wasn’t really concerned with what my time was.  Just focusing on moving.  It was a tough little workout though.  I remember that! 🙂  Thursday I felt like I was ready to rock and roll.  I took it a little easy on the strength work (Push Presses), but tried to attack the workout:
4 Rounds:
  • 20 Wall Ball Shots (20#)
  • 40 Situps
  • 200m Run
All of the 20lb balls got taken, so I ended up actually scaling this up to a 30lb ball!  I hate that thing, but it was awesome.  Finished in 13:41, a pretty respectable time…some wise guy felt like it was “lame” and noted that on the white board!! Haha!
Some people are just jealous I guess!  This morning (Friday) was really good!
Front Squat 1RM
I worked up to 245 lbs., and went for 250 but missed.  That was fine with me considering 1. I just had a long race 6 days ago and 2.  I have never hit that weight on a Front Squat before! 🙂
AMRAP 8 min:
The heavy KB swings made this a little tough.  I got in right at 6 rounds, and I felt really good about that as well.  Anyway,  it’s been a great week and I’m ready for a weekend of rest and possibly a short run if I feel like it.  Have a great weekend, and don’t forget to check out the latest Barbell Shrugged podcast!


Subscribe To Our Newsletter

Subscribe To Our Newsletter

Join our mailing list to receive the latest news and updates from our team.

You have Successfully Subscribed!