June 14, 15, 2022

Great morning at the RRL.

Split Jerk 2,2,1,1,1 192-205

Every 1:30 x 8 sets

:40 cardio machine (bike)

:30 skill movement (Handstand Walk 10 yards)

then

Metcon

30 cal bike

25 Jumping Air Squat

20 2 “ deficit pushups

x4 rounds

TODAY

Clean and Jerk

1,1,1,1,1 175-205

We replaced the Metcon today with Jake to begin our testing phase. We have been on this program for 248 days. I want to know if it is working! We will redo most of the classic CrossFit Girl workouts because we have a pretty well documented history of these particular workouts and they are all effective.

Today we started with

Jackie

Row 1000 m

50 Thrusters @45 lbs

30 pullups

For time

My previous best ever…since 2008 was 6:36. I have 7 workouts recorded staring in 2009. Some were during the Goruck and SealFit training days so I may have been wearing a ruck or at least boots and pants. The ones I was looking for were the ones done at my house. 6:36 was my best time on this one previously.

Today I beat it!

Felt great today! HWPO is working. Best time ever. everything unbroken. Not sure there is much time to save on pullups as I was doing them unbroken butterfly and as fast as I could. Thrusters were fast and unbroken, row was 1:48 first 400 then crept to 1:52 and by the end was close to 2:00. I could earn some time there. Transitions could be a little better maybe. Extremely happy with this result

It is such an incredible feeling to know that at 53 years old I am still getting better and fitter. Losing 20 lbs recently has really helped and I will keep it off to continue this performance trend. I also got to ring the bell this morning for an ALL TIME PR!

Tomorrow we will try another one of the girls. Probably Helen.