power snatch, snatch balance, OHS

WOD as Rx was 7 rounds 95#, 7 reps of:

power snatch
snatch balance
OHS

I knew I couldn't do 95# on all, at least without breaking form down, so I decided to work on form as much as anything, while still pushing it. Weights as follows for 5 rounds:

PS/balance/OHS
75,55,75
75,45,65
65,45,45
65,45,45
65,45,45

time: 16:05

probably could've snatched more...especially for the 65# sets, but once I took the 5# plates off, I didn't want to keep going back and forth. Snatch balances were hard, but I started to get the feel of how a snatch is supposed to be done. I noticed if I didn't get under the bar and get my arms back, the weight, even only 45# would come forward.

warmup before included 2 rounds of 15 burpees for time...first round 37.18, second round 40.21.

cashed out with some weighted pullups 2x25#, 2x35#,1x40#,1x50#

New one...this is fun!

10 minutes HSPU
5 minutes squats
2 minutes pull ups
1 minute push ups

I kept track of each by the minute (one of those mental games):

HSPU 10,3,3,6,4,3,3,2,2,4 (40)
squats 41,38,36,35,32 (182)
pull ups 25,16 (41)
push ups 25 (25)
total 288

HSPU got very difficult. My goal of 50 went out the window quickly I was a little cautious of turning upside down after about the 6th set...wasn't sure a couple times if I could hold myself up, let alone do a push up.

Squats were tough, as much mental as anything. Tried to do sets of 15-20 b/t a few seconds of rest.

Pull ups were the easiest part, but since I was sucking wind from the start, I couldn't hang on the bar as long as I though I could.

Push ups were my weak point, as usual.

Back Squats 1-1-1-1-1-1-1

warm up; 5x135, 2, 225

this time (last time)
265 (245)
275 (265)
295PR (270)
305f
275 (250)
280 (250)
285 (245)
305f (235)
lifted 225 from the lower rack after failing the 305

7x135 cool down

total of 6 makes = 1675 (279 avg)
last time highest 6 makes = 1525 (254 avg)

burpees done in sets of 4 b/t squats

CF Total II

Power Clean 165, 185, 190f
Bench Press 200, 210, 220
OHS 105, 125f, 120

Total 525

Warmed up with some cleans, 135# & 185# bench press, a few OHS, and 10 burpees. I have some room for improvement in OHS...got very deep on the 125 and just didn't power up. The 120 was very controlled and felt like I could've gotten at least another 10#. My confidence is a huge factor on the cleans...got the 180, but couldn't get myself to drop under 190#.

5 rounds for time:

subbed out of 500m rowing with burpees and KB swings:

5 burpees
25 53# KB swings
7 125# thrusters

my watched stopped at 4:46 somewhere in round 2. I completed 2 & 3 then restarted it for rounds 4 & 5. rounds 2 and 3 are estimated times:

Total=18:29

1-2:43
2 -3:33
3 -3:58
4 - 4:27
5- 3:48



thrusters unbroken on 5th set...thought I was gonna die!

deadlift and pull ups

for time, alternating sets of 225# deadlift and pull ups:

deadlift 15,12,9,6,3
pull ups 50,40,30,20,10

sets of 15, 6, & 3 deadlift unbroken

time 23:26

WOD was pretty hard on the grip. I ended up doing quite a few p/u with palms facing each other on the last couple sets.

10 burpees as warm up, 14 as cool down

squats, pull ups, and push ups

repeat of last saturdays:

60 seconds squats AMRAP
60 seconds pull ups (60-squats)
60 seconds squats AMRAP
60 seconds push ups (60-squats)

56,4 50,10 49,11 42,18 41,19 42,18 42,18 37,23 38,22 25,22

totals: squats 429
pull ups: 74
push ups:84

23 burpees just over 2 minutes

clean & jerk and sit ups

3 rounds for time:
10 135# clean and jerk
30 GHD sit ups

time: 11:16 - round times were 3:18, 3:48, and 4:10

power cleans and split jerks but ended up doing more of a clean and press than a jerk.

12 burpees before, 9 burpees after...100 day challenge caught up!

GI Jane

100 burpee pull ups for time. Used the east facing pull up bar on the cage at the Depot. The bar is a few inches (maybe 4") above flat footed reach. Did a burpee, jumped up grabbed the par, the kipped a pull up, and dropped...100 times. I tracked my time after every 10 reps. This provided a little rest and helped keep count.

Time 14:37.

times after each 10 were :58,2:16,3:39,5:03,6:25,7:54,9:38,11:18,12:54,14:37

dead lift 3-3-3-3-3

warm ups after stretching
7 @ 135#
5 @ 225#
3 @ 275#

325
310
300
305
310

first 3 sets unbroken. 4th set had to re-grip after 2. 5th set had to re-grip after each pull.

2 handstand holds after - 44 and 30 seconds

Burpee challenge

missed Saturday Jan 16, so I made it up along with Sun 17 on Sunday evening at 1030pm...33 total. Did Mon 18 on Monday at 12:03AM. All caught up!

squats, pull ups, and push ups

Continuously running clock...do as many squats (no weight, legs MUST BE at parallel or below to count, full hip extension at the top) as you can in 60 seconds. Subtract the number of squats you did from 60, then do that many pull ups in the next 60 seconds.

Do squats again in minute 3, then subtract that number from 60 and do that many push ups in minute 4. Repeat this 3 times...or until you fail, whichever is longer.

I did as follows:
47 squats
14 pullups (miscounted)
48 squats
12 push ups
46 squats
14 pull ups
43 squats
17 push ups
44 squats
16 pull ups
46 squats
27 push ups

I misread and just did 12 minutes...maxing out the push ups in the final minute. workout totals for 12 minutes were 264 squats, 44 pull ups, 66 push ups. Pretty good short workout, but since I did it wrong, it ended up being one of the easier WODs I've done. Looking forward to trying this one agains some time and seeing how far I can get.

Raced my nephew Garrett for 1000m on a C2...time was 3:59 for 1012m. I need to get one of those things!s

Lynne

5 rounds max reps of 135# bench and pullups. Scaled back weight on bench press from body weight (165#) to 135#. After benching the last few times, my left shoulder has been huring...going lighter to try and avoid that.

bench/pull ups
17/39
14/25
13/28
12/23
10/17

totals 66/132

Next time, need to try 140# bench and focus more on pull ups...felt like I dropped off the bar a little too soon on a couple sets. Most pull ups were chin well above bar.

12 days of Christmas

found a WOD on an affiliate blog a few weeks ago and decided to do it today since I'm pushing Lynne back until tomorrow AM. I tweaked this one a little. On the first day of Christmas, my true love gave to me, 1 handstand push up. On the second day of Christmas my true love gave to me, 2 burpees and 1 handstand push up...

1. Handstand push up (11)
2. Burpees (20)
3. Ring Dips (27)
4. 225# dead lift (32)
5. back extensions (35)
6. 95# power clean and press (36)
7. knees to elbows (35)
8. one legged squats -4 each leg (32)
9. double unders (27)
10. 95# high pulls (20)
11. 40# db thrusters (11)

Time 36:24. Total reps for each exercise in parenthesis.

DB thrusters were killers!

my legs hurt

really feeling yesterday's WOD...that was a good one!

famous last words...

...once again, this looks easy! WRONG!

3 rounds for time:
50m walking lunges
100m broad jump
200m run

estimated distance on carpeted area of Depot from store room door to corner just past leg press machine as 30 feet, so I did...5x for lunges (150ft), 10x for broad jump (300ft) and .12 miles on treadmill.

time 20:53

broadjumps were hard work! probably could've done it quicker outside...treadmill takes a little while to get started. The football field would be a great place to do this one.

12 burpees for time after a little rest - 32.69.

Push Jerk

warm: pull ups, dips, 4 burpees, stretching, pj w/bar, 4 @ 95, 3 @ 115, 3 @ 135.

145
165
165
175F
155x2
145x2
145x2
145 split jerk x3

felt pretty good on the form...but the heavier the weight the less confidence I had in the "catch", so I'd end up with bent arms. Felt strong on the split jerks.

cool down 10 GHD sit ups, 10 back extension, 4 45# OHS, 7 burpees, 2 HSPU with holds at top

power cleans 1-1-1-1-1-1-1

WOD done Sunday evening at the Depot 1/10/10

Warmed up 1x CFWU (no sit ups or back extensions) and 5 @ 95 and 2 @ 135

this time (last time)
155 (145)
170 (165)
170 (185f)
175 (165)
180 (170)
180f (175)
155 (180)
155

didn't feel like going to the gym today, which always seems to effect the heavy days more than the metcon. I felt pretty strong though on the cleans and felt like my 180 lift was pretty good form. I didn't have any confidence, though on the 2nd attempt...an only got it to mid-thigh before backing off.

100 day challenge - 55 YTD

Fran

5:54 as Rx...new PR!

WOD with Tim at the Depot. When the other guy does a 4 minute Fran, it keeps you going!

stretched after and did some weighted pull ups.

100 Day burpee challenge - 45 YTD

rest day

8 burpees - 36 YTD

Thrusters, KTE, and pull ups

10-9-8-7-6-5-4-3-2-1

This was a homemade, "Fran"ish type WOD that turned out to be a pretty good one. Thrusters at 95#

Time 15:48

55 thursters, 55 pullups, 55 KTE.

7 burpees at the end (not timed)...100 Day Challenge!

wallball and pull ups

5 rounds for time:
50 wall ball shots
25 pull ups

time: 30:08

first 3 rounds used 20# ball, last 2 rounds 12# ball, 6 burpees along the way.
times after shots and pull ups
3:31 4:38
10:18 11:56
17:43 19:33
22:54 24:56
28:24 30:08

legs and chest a little sore today from recent workouts

Happy Annivesary!!

Two years of CrossFit! There aren't many things I've done for 2 years in my life by choice, let alone been as passionate about after so long...definitely nothing that has to do with "fitness". Here's my post from a year ago...on my first anniversary.

Year 2 wasn't nearly as exciting as year one...but that's a good thing, considering most of the things that made year one excited were medical related. This year, I haven't had any major injuries. Maybe some sore muscles and a bruised foot (still working on that one). For the most part, it was a great year.

Started off with the 100 Day Burpee Challenge. I thought it was going to be tough, but never envision how mentally challenging it was. It seemed like I was always looking for an opportunity to a burpee to add to the daily total.

Towards the end of the Burpee Challenge, I begin a 30 lockdown from sugar and processed carbs and started throwing in some CrossFit Endurance workouts to get ready for the 500 Festival Mini-Marathon. I was in the best shape I've ever been in an ran the fast 13.1 I've ever done, with less LSD running than I've done.

Brenda did some CF workouts and really seemed to be getting a lot out of them. She received a lot of compliments about her arms during swimsuit season and I think that kept her going! Hopefully she'll start doing some more before too long. It's really cool to have her in the trenches with me!

I also started doing more workouts with some other guys. Tim Gallion has been a regular and his performance keeps pushing me. We've been doing some small group workouts for the past couple weeks and I never thought I'd look forward to a 6:30AM WOD, but I do! I think Vince Mickey is really starting to get into it. Maybe we can put together another fundraiser this year.

Still working on shoulder flexibility. I've been able to do some OHS WODs without numbness. I've got my double-unders, muscle ups, and "almost" front squats.

This year I'd like to work more on the olympic lifts. I think I can get much better at cleans, maybe even get the squat cleans...but I've got to keep my wrists loose!

The kool-aid is still flowing!

400m, GHD sit ups, hip extension

5 rounds of:
.25 mile run (treadmill)
25 GHD sit ups
25 hip extensions

total time 28:00

round times (.25mile/total for round)
1 - 1:28/4:20
2 - 1:38/5:56
3- 1:59/5:50
4- 2:05/6:06
5- 2:07/5:48

Ran first round at 11mph, second at 10mph, then slowed down for next 3. never walked but did some running at 6.5mph until my back loosened up.

Famous last words, "That doesn't look so bad!"

3 rounds for time:
12 muscle ups
75 squats

First round: 12 m/u at 3:39, squats done at 5:22.

Second round: 4 m/u and hit the wall...so I started doing ring pull ups/dips at 3:1 to cover the next 3 m/u, then pull ups/dips at 4:1 to cover next 5 m/u..12 "m/u" at 15:12, squats done at 17:11

Third round: bar pull ups/dips at 4:1 sub for m/u done at 27:04. squats done at 28:57.

Totals: 16 muscle ups, 9 ring pull ups, 9 ring dips, 68 bar pull ups, 68 bar dips, 225 squats in 28:57.

4 burpees after WOD

Barbara

6th time doing Barbara, 2nd time done as Rx. Times per round this time and (5/26/09):

4:25 (4:46)
5:36 (5:27)
6:47 (7:31)
6:54 (7:07)
7:52 (8:16)

all pull up sets unbroken. push ups still the most difficult...end up piecing sets of 3-4 together near the end of each round.

burpees done...YTD 3.

Mary

AMRAP (As Many Rounds As Possible) in 20 minutes:

5 Handstand pushups
10 one legged squats, alternating legs
15 pull ups

I really wasn't too excited to see this one. My arms are tired, left bicep a little sore, from recent pull ups. Decided to go with Mary instead of Cindy to avoid all the regular push ups. Used squat rack for assistance on squats and focused on keeping heel on the floor.

Got 8 full rounds in 19:28...new PR...one full round more than previous best.

Walked over to wall to try for a couple more HSPU, but couldn't get myself to put my hands on the floor!