Isabel on a diet

30 75# snatch for time

time: 5:57

wasn't as worried about time as much as I was getting a full squat and keeping my shoulders active. Had a few drops (not counted) that I could tell were due to not using active shoulders.

Good WOD and it's nice to be able to do a full snatch. The weight will come.

5k....almost

Mapped my run, then took off planning to run 5k. Back was a little tight from yesterday's deadlifts, but it was bearable. Heat was terrible! Mid90s with heat index over 100. Not much air moving on the track and the dark surface attracts the heat.

Ended up running for 22:11, then measured after the run. Ended up going 2.7 miles so I wasn't on any type of record pace.

Roy

New Hero WOD. 5 rounds for time:

15 225# deadlift
20 24" box jumps
25 pull ups

As Rx: 25:35

The first round wasn't too bad. The box jumps in round 2 got pretty hard after the DL...started doing a lot of box steps. The DL took a lot more out of me than I expected. The DL also took its toll on my grip as the pull ups got hard, too. Round 3-5 were brutal. I took a few 10-15 second breathers during the deadlifts, but just tried to keep going on the box.

Angie

Broke Angie up into 10 rounds of:

10 pull ups
10 push ups (hands released at the bottom)
10 sit ups
10 squats

time 15:36

pull ups unbroken except 9th set (slippage - used chalk for 10th set)
push ups were a bear...took 4-5 sets to get to 10 on the last 3-4 rounds.

times/round ranged from 1:08 (round 1) to 1:51 (round 9)

CFT

Back Squat 265, 285, 300F
Press 145F, 135, 140
Deadlift 345, 375, 385

total 810...PR!

Games WOD

Didn't have a big wall, so my WOD was scaled to fit my equipment:

A) 3 rounds (7 minute time limit)
30 push ups - release hands at bottom
15 75# OHS

rest 30 seconds, then B):
3 rounds (7 minute time limit)
30 toes to bar (on rings)
95# ground to overhead

rest 30 seconds, then C):
3 rounds (12 minute time limit)
5 burpee muscle ups
5 rope climbs

A) 1 round plus 6 OHS
B) 1 round plus 10 toes to bar
C) 2 rounds

WOD totals: 60 push ups, 21 OHS, 40 toes to bar, 10 burpees, 10 muscle ups, 10 rope climbs

Hand release push ups are hard.
Toes to bar get tough, especially on the rings
Muscle ups are never easy, especially sweaty ones after lots of push ups
Rope climbs suck!

Definitely a full body WOD. After doing a scaled version, seeing what the athletes did at the games is even more impressive!

The Black Box - CrossFit NYC

Today was a main site rest day. CFNYC follows the main site WODs and programs their own WOD on rest days. Today's was:

7 rounds for time:
250m row

25 V ups

10 kettlebell press each arm (I did 44# first 3 rounds, then 35# last four rounds)

I'm new to the V ups and figured it would be the hardest part, which it was. Rx weight on the presses was 53# but I knew that'd be to much, so I started with 44# and scaled to 35# when I needed. Presses were strict (no push press) which took it's toll on my shoulders, no pain just hard work.

Time 27:21

Did WOD with one other guy, while there was a few guys doing a fundamentals class learning Fight Gone Bad. Another guy was doing the recent Cleans and ring HSPU WOD. It cool to see a guy actually doing those things...his final dismount was as ugly as mine probably would've been!

It was cool working out there. The box was about what I figured it would be. Unassuming from the outside, you'd have no idea it was even there. No frills inside, just necessary equipment (lots of bumpers, 6 rowers, a big ol' pull up rack, a few sets of rings hanging, kettlebells, some balls, jump ropes, and a trash can full of 5' sections of PVC) , cubby holes for your stuff, and one guy yelling out times and encouragment as the WODs go on.

When it comes right down to it, any WOD is just hard work...your location doesn't make it any easier!

Bring on the games!

In honor of the CF Games starting this weekend, I did a two-fer over my lunch hour. WOD from 7/15, haircut, WOD from 7/16:

WOD #1: For 20 minutes, run 400m, rest the exact time of the run.

400m times were 1:18, 1:25, 1:28, 1:34. 1:35, 1:40, 1:28
Total = 19:32

Hot day on the track at RHS! Tried to avoid heel strikes.

WOD#2: Deadlift 1, 10, 2, 20, 3, 30 reps. Rx was 1,10,1,20,1,30 but I did it wrong just like last time. Warmed up with 5x135, 3x225, 2x295. Last time's weights in parenthesis:

1 - 365 (340)
10 - 295 (275)
2 - 345 (325)
20 - 225 (200)
3 - 315 (300)
30 - 185 (165)
Total: 1740 (1605)

Moved quickly through these and used ample chalk. Felt good, especially on the 365, which tied my PR!

Fight Gone Bad...Worse!

This WOD was scheduled for yesterday, but I took the day off. Hooverball and the thruster/400m run WOD left me needing a rest.

Today's the make up. I did this in garage at lunch, heat index over 100. Everything as Rx, except subbed burpees for rowing and wore the 20# vest throughout the WOD...that changes things a little! First time using new 20# dynamax ball.

wall ball 27,14,13 (54)
SDHP 15,11,10 (36)
Box jumps 11,13,11 (35)
push press 16,15,12 (43)
burpees 9,8,8 (25)
score 193

All box jumps were jumps, no step ups. I missed a jump, I think #6 in the first round and almost tumbled. I paid a lot more attention to what I was doing after that!

Joshie

I realized today while warming up for today's WOD how hard yesterday's WOD really was. I felt beat! It's been about 16 hours and I'm still tired. To top it all off, today's isn't much of a break with a bunch of L-pull ups.

Did scaled version, allowing 2 minutes for each set of pull ups, moving on to snatches after 15 pull ups or two minutes, whichever comes first.

My WOD was:
21 right arm 40# db snatch (used gripz)
15 L pull ups
21 left arm 40# db snatch (used gripz)
15 L pull ups
21 right arm 40# db snatch
11 L pull ups
21 left arm 40# db snatch
10 L pull ups

TIME: 15:31

This was basically 2 rounds (instead of three) of Joshie, with only 11 and 10 L pull ups in second round. WOD totals were 42 L and 42 R snatches and 51 L pull ups. The L pull ups were done using various grips and any pull up bar I felt like using at the time at the Depot.

After the WOD, I did 7 55# snatches with each arm.

Thrusters and running

5 rounds for time:
15 115# thrusters
400m run

scaled thrusters (s/b 135#) so I did this one with the 20# vest on, too.

time 30:16

did at RHS track with Rawlings, Albright, Seeley, and Doug Nolen. Macy was there, too!

AMRAP 20

Johnson...scaled to:
9 225# deadlift
8 muscle ups
9 135# power cleans

3 full rounds, plus deadlifts and 3 muscle ups, 3 more assisted, and 2 failed

3rd round of muscle ups...had a toe push on 2 of the makes plus failed on other 2 trys (not counted in the makes)

WOD totals: 36 deadlifts, 28 muscle ups, 5 assisted m\u, and 4 fails, 27 power cleans

swimming, doggie paddle, trying not to sink

First swimming WOD at LTC pool. Used the deep pool (maybe 30 yards down and back). Teams of 2...one man in the water at a time per team. Dive in, swim to the other side underwater, swim back any way you want. Get out do 10 push ups and 10 squats. repeat with 9 push ups and 9 squats...8,7...3,2,1.

The underwater swimming quickly turned into keeping face in the water (after 2 rounds) then to just get to the other side (after 3 rounds).

Time was 13:20ish.

AM at the Depot

for time:
20 225# squats
40 toes to bar
60 53# kb swings

time: 11:54

Squats took a lot more out of me than what I expected. I thought I could get them done in 2 sets of 10, with the first set being pretty easy. Ended up doing 7, 4, 3, 3, 3. I'm not sure what effect the 30k bike ride, 300 squats, and run with weighted vest during recent WODs had, but my legs were still tired before I started today. I probably took more breaks on toes to bar than I needed, too, but I guess it's always easier to say that after the WOD is over. KB swings (above head, perpindicular to the floor) were hard, too, especially on the grip after hanging on the bar for the toes to bar. I guess I'm saying this was a harder WOD than it looked!

Luce

3 rounds for time:

Run one lap (1/3/ miles) around circle with 20# vest
10 muscle ups
100 squats with 20# vest

time: 35:08

round times 9:51, 11:21, 13:56

I want to ride my bicycle, my bicycle...

started at Albright's rode out to the Annapolis road, then turned around and came back to my house.

Distance = 18.5
time 1:13:52
avg mph 15.03

Two lives and sandbags

death by anyway overhead 115# - two times...get 115# overhead anyway, one rep first minute, two reps second minute...until failure. immediately begins second life and repeat until failure

first life - 9 full rounds + 5 reps
second life - 7 full rounds + 3 reps
18 minutes - 81 reps

then on to sandbag carry...up and down north side of sledding hill, sandbags placed on north side of walking path. start at the top, run down and get a bag, carry it up, then back down. 5 bags carried in this order...80, 60, 64, 50, 42. time 2:53.

10 rounds for time

10 pull ups
10 dips
10 squats
10 sit ups (feet anchored under pop machine, bottoms of feet flat against each other)

Rx was sit ups, then squats, but I did squats first. Each round I did ring dips until I dismounted 3 times, then finished with bar dips. All pull ups, squats, and sit ups done in unbroken sets. Below are ring dips, bar dips, round times:

10,0, 1:36
10,0, 3:47
6,4, 6:28
3,7, 9:25
5,5,12:19
4,6, 15:13
3,7, 18:00
3,7, 20:44
3,7, 23:14
3,7, 25:51

warm up included 2 minutes of d/u practice...I got 19 in a row!