I haven’t done one of these in a while — apologies. I used to be amazing at documenting every minute detail of my workout but then work happened, and I felt lucky to even get the workout in let alone even try to pay attention to my time or weights. Whatever felt heavy and fast seemed perfectly acceptable, but I know it’s better to document then be passive.
The workouts this week were very diverse, which I love. A little bit of everything, culminating in an awesome monthly installment of Friday Night Lights — this time for a great cause. Neil took the week off to rest his shoulder so I will just give you a rundown of my workouts for the week.
Monday
Active Rest – Walking
Tuesday
Ladies night!
Relay Warm-up
5×5 front squat, build to 80% (still favoring my right quad, built to an easier 135#)
5 rounds:
30 Second Max Effort Row
HOA: Strict press 5×5 (65#)
Run 400m (all out)
Rest 30 seconds between each round
Finish: 17:XX (oops!)
Wednesday
Relay warm-up
Cash-in: Row 1k
Then:
21-15-9
Wall balls
Pull-ups
Finish: 11:27
Thursday
Full rest
Friday
Friday Night Lights: “Lift Up Luke”
5 Minute AMRAP:
4 Power Cleans #105
24 Double-unders
10 Pull-ups
Finish: 2 rounds + 4 power cleans
Saturday
Yoga/stretch warm-up
For time:
Row 1k
10 Ring Dips + 10 Pull-ups
Row 500m
40 Handstand Kick-ups
Row 1k
Finish: 12-ish minutes. Just used it as kind of a skill-development WOD — I was super sore.
Sunday
Mobility
And of course, here are some amazing shots from Friday Night Lights “Lift Up Luke” Benefit to raise money and awareness for Autism and Autism Tree Foundation. We had over 100 people come out to CrossFit Fringe, and ran I think around 5-6 heats of 10-12 athletes per heat. It was amazing, and just an awesome opportunity for the area boxes to get together and throw down. In addition, my brother Eric was also in town and repped his box, CrossFit Omaha. It was our first WOD together, and I hope there are many more, it was just too much fun.
Baby Mia
First set of heats for the evening.
Nate explaining the workout and benefit.
Scott Shade talking about his son, Ryan.
Enviable pull-ups and chin-ups!
Tayler Bull and Kendra Bach in their first round of double unders.
Maddie Komes, Michael Wuest, Elise James and Kim Jasmer doing pull-ups.
Elise James and Michael Wuest doing kipping pull-ups.
Mackenzie tackling the double-unders.
Jen Kamp and Kendra Earl.
Elise James, Kendra Earl and Kim Bennett.
Charlie Racinowski ended up finishing (I think) six rounds. Ridiculously strong…
Nate — always making it look easy…
Tackling mean pull-ups alongside my brother Eric and Chris Beahm.
October was an incredible month at CrossFit Fringe, with two events bringing in 100+ people. Here’s to a great week of workouts and training hard!
Credit to the amazing Barbell Shrugged and Naka Athletics YouTube channels for the movement video links.
