15 minute AMRAP:
9 155# deadlift
12 hand release push ups
15 24" box jumps
7 full rounds plus 9 dl, 12 push ups, 7 box jumps
Score = 280
Goal for WOD will be 300+. That's one rep every 3 seconds. Felt strong on deadlift. Box jumps OK. Push ups...weak!
Wednesday, March 30, 2011
Tuesday, March 29, 2011
thrusters 3-3-3-3-3-3-3
warmed up...stretching, double unders, light thrusters, etc.
155
165 - 1
155
160
165 - 1
160
155
comapared to last time
Finished up with max height box jump... 40.75"
155
165 - 1
155
160
165 - 1
160
155
comapared to last time
Finished up with max height box jump... 40.75"
Monday, March 28, 2011
Main site WOD as Rx:
75 squats
50 pull ups
20 ring dips
----
50 squats
35 pull ups
15 ring dips
----
25 squats
20 pull ups
10 ring dips
Rx time = 20:22
Got 35 pull ups unbroken in first set. I think I got 6 rings dips unbroken, then had mostly singles with a few doubles. Vince held my feet on the last 2 of final set and gave me a "little" assistance...still probably the most difficult ring dips of the WOD.
My chest is very tight and sore..I'm guessing tomorrow and the next day aren't gonna be fun!!
50 pull ups
20 ring dips
----
50 squats
35 pull ups
15 ring dips
----
25 squats
20 pull ups
10 ring dips
Rx time = 20:22
Got 35 pull ups unbroken in first set. I think I got 6 rings dips unbroken, then had mostly singles with a few doubles. Vince held my feet on the last 2 of final set and gave me a "little" assistance...still probably the most difficult ring dips of the WOD.
My chest is very tight and sore..I'm guessing tomorrow and the next day aren't gonna be fun!!
Saturday, March 26, 2011
10..1
10..1 (12:39)
165# back squat
24" burpee box jump
then (13:08)
225# deadlift
24" box jump
then (17:32)
45# OHS (Rx 95#, but it wasn't happening, so I scaled)
burpee pull ups
WOD time 43:19
I took almost 4 minutes to change weights to begin the 3rd set, then had to drop the 25# plates when I figured out I needed to scale back to 45#. Lower back got pretty tight during deadlifts. Most of the box jumps during the DL round were step ups.
165# back squat
24" burpee box jump
then (13:08)
225# deadlift
24" box jump
then (17:32)
45# OHS (Rx 95#, but it wasn't happening, so I scaled)
burpee pull ups
WOD time 43:19
I took almost 4 minutes to change weights to begin the 3rd set, then had to drop the 25# plates when I figured out I needed to scale back to 45#. Lower back got pretty tight during deadlifts. Most of the box jumps during the DL round were step ups.
Friday, March 25, 2011
Games WOD 1.....Again!
third times a charm?
Got 5 full rounds plus 22 double unders...247!
Started doing today's WOD...
21-15-9
225# deadlift
135# OHS
I knew the OHS would be tough, so I decided to go to failure, then drop weight...10# per failure until I got the reps done.
I got the 21 DL, then did 3 OHS @ 135, 2 @ 125, 0 @ 115 (off balance), and 5 @ 95 and was done for the day.
Got 5 full rounds plus 22 double unders...247!
Started doing today's WOD...
21-15-9
225# deadlift
135# OHS
I knew the OHS would be tough, so I decided to go to failure, then drop weight...10# per failure until I got the reps done.
I got the 21 DL, then did 3 OHS @ 135, 2 @ 125, 0 @ 115 (off balance), and 5 @ 95 and was done for the day.
Thursday, March 24, 2011
med ball action
5 rounds for time:
15 20# med ball cleans
15 20# wall ball
Focused on form: For the clean...started each rep with ball on the floor, "stand" up, shrug, drop, catch, stand up, drop ball...etc. For the wall ball - full squat, ball must hit wall on throw.
I knew this would be a leg killer, and it was.
Round times: 1:40, 1:55, 2:23, 2:22, 2:07 = total 10:27
I'm sure I could've gone faster, but I seemed to chase the ball a little bit after each drop. For the last set, I tried to keep my hands on the ball so it wouldn't get away.
15 20# med ball cleans
15 20# wall ball
Focused on form: For the clean...started each rep with ball on the floor, "stand" up, shrug, drop, catch, stand up, drop ball...etc. For the wall ball - full squat, ball must hit wall on throw.
I knew this would be a leg killer, and it was.
Round times: 1:40, 1:55, 2:23, 2:22, 2:07 = total 10:27
I'm sure I could've gone faster, but I seemed to chase the ball a little bit after each drop. For the last set, I tried to keep my hands on the ball so it wouldn't get away.
Tuesday, March 22, 2011
Amanda sdrawkcab...
for time:
70 burpees (5:36)
60 sit ups (8:51)
50 53# kb swings (10:54)
40 pull ups (13:49)
30 hspu (20:24)
Rx except HSPU...did 23 band assisted and 7 pike off the bench. kb swings unbroken. Pull ups 12,10,10,8
time 20.24
70 burpees (5:36)
60 sit ups (8:51)
50 53# kb swings (10:54)
40 pull ups (13:49)
30 hspu (20:24)
Rx except HSPU...did 23 band assisted and 7 pike off the bench. kb swings unbroken. Pull ups 12,10,10,8
time 20.24
Monday, March 21, 2011
10k? Not today!
Main site WOD was a 10k, but Jared and I opted for a self-programmed WOD:
Intended on 5 rounds, but ended up doing a 30 minute AMRAP/hybrid and ended up going 32:43 and did:
Three rounds of:
30 - 53# KB swings
30 - 35# one arm KB swings (15 each arm)
30 - 70# push press
with 140m sandbag runs between each round. Total sandbad runs for the WOD was:
3 @ 80#
3 @ 64#
3 @ 50#
3 @ 42#
each sandbag run started in my driveway, down to the sign in Crampton's yard and back. The sandbag had to be dropped at the starting point, so it had to be picked up and re-shouldered before "running" again.
Tough WOD on the lower back. Maybe a 10k wouldn't have been such a bad idea!
Intended on 5 rounds, but ended up doing a 30 minute AMRAP/hybrid and ended up going 32:43 and did:
Three rounds of:
30 - 53# KB swings
30 - 35# one arm KB swings (15 each arm)
30 - 70# push press
with 140m sandbag runs between each round. Total sandbad runs for the WOD was:
3 @ 80#
3 @ 64#
3 @ 50#
3 @ 42#
each sandbag run started in my driveway, down to the sign in Crampton's yard and back. The sandbag had to be dropped at the starting point, so it had to be picked up and re-shouldered before "running" again.
Tough WOD on the lower back. Maybe a 10k wouldn't have been such a bad idea!
Sunday, March 20, 2011
front squats and rope climb
10..1 135# front squats
2 rope climbs (in garage) between sets
cleaned weight from ground each set, with all squats done with crossed arms or thumbs holding the bar.
time: 9:52
much tougher WOD than I thought it was going to be. felt liking puking!
2 rope climbs (in garage) between sets
cleaned weight from ground each set, with all squats done with crossed arms or thumbs holding the bar.
time: 9:52
much tougher WOD than I thought it was going to be. felt liking puking!
Friday, March 18, 2011
Weaver
4 rounds for time:
10 L pull ups
15 push ups
15 CTB pull ups
15 push ups
20 pull ups
15 push ups
After round 1, this turned in to a 15 minute AMRAP...tough WOD and L pull ups weren't happening in rounds 2+.
Round 1: Rx
Round 2: with no L pull ups, more knee tuck (as good as I could)
Round 3 : 3 tuck pull ups
10 L pull ups
15 push ups
15 CTB pull ups
15 push ups
20 pull ups
15 push ups
After round 1, this turned in to a 15 minute AMRAP...tough WOD and L pull ups weren't happening in rounds 2+.
Round 1: Rx
Round 2: with no L pull ups, more knee tuck (as good as I could)
Round 3 : 3 tuck pull ups
Thursday, March 17, 2011
CF Games WOD1 - official
This was taped and submitted...
10 minutes AMRAP:
30 double unders
15 75# snatch
power snatched most, with an occasional clean and jerk.
5 full rounds plus 15 double unders....score 240.
10 minutes AMRAP:
30 double unders
15 75# snatch
power snatched most, with an occasional clean and jerk.
5 full rounds plus 15 double unders....score 240.
Wednesday, March 16, 2011
CF Games WOD1
10 minutes AMRAP:
30 double unders
15 75# snatch
with Jared at the Depot. Started off with power snatches, then switched to clean and jerks, with an occasional snatch.
Got 4 rounds plus 30 d/u and 8 snatches...score = 218
30 double unders
15 75# snatch
with Jared at the Depot. Started off with power snatches, then switched to clean and jerks, with an occasional snatch.
Got 4 rounds plus 30 d/u and 8 snatches...score = 218
Tuesday, March 15, 2011
Sunday, March 13, 2011
Wallball and Pull ups
7 rounds:
10 wall ball, 10 pull ups
time: 7:22
:51, 1:00, :59, 1:04, 1:06, 1:11, 1:11
10 wall ball, 10 pull ups
time: 7:22
:51, 1:00, :59, 1:04, 1:06, 1:11, 1:11
Monday, March 7, 2011
CrossFit at the Arnold
What a great weekend!
Started off by doing Fran, then we were put into teams based on our times. My PR before this was 5:27 and I hoped to beat that time, with my ultimate goal of a sub 5. I got through 21 thrusters unbroken, but was worn down more than I thought I would be. Second and third round of thrusters consisted of several breaks. Time = 6:47. Turns out our 95# thrusters at the depot were probably more like 90# since the bumpers are light...BIG DIFFERENCE!
Team events were next. I had the middle section of the 2010 Games finals WOD which was 7 minutes of 30 toes to bar and 15 95# GTO. I got 90 reps (2 full rounds). Pretty happy with that one.
Second event was team Grace - 90 reps of 135# GTO. The other 2 guys on the team were much stronger and decided they'd go all out and I'd just jump in when they got tired. I ended up doing 10 unbroken, then got 8 more during their breaks.
Third event was to pick up a 100# slam balls, carry it to the wall, "toss" it over, climb the wall, pick the ball up, and run back to the line. Not sure how many reps I got, but it was fun.
After that, my team was tied with Tim's so we had a final event. 6 60# balls had to be carried by our team from a line, down aroud the wall on the other end, and brought back. I showed off my blazing speed and strength, and got last, so our team was done...or so we thought.
We were added to the next event, which was 10 minutes of 225# axle deadlift, while the other 2 guys were running laps. Since I couldn't lift the axle, I was the designated runner. I just ran laps while the other guys did their thing. We didn't make the cut. Game over!
Started off by doing Fran, then we were put into teams based on our times. My PR before this was 5:27 and I hoped to beat that time, with my ultimate goal of a sub 5. I got through 21 thrusters unbroken, but was worn down more than I thought I would be. Second and third round of thrusters consisted of several breaks. Time = 6:47. Turns out our 95# thrusters at the depot were probably more like 90# since the bumpers are light...BIG DIFFERENCE!
Team events were next. I had the middle section of the 2010 Games finals WOD which was 7 minutes of 30 toes to bar and 15 95# GTO. I got 90 reps (2 full rounds). Pretty happy with that one.
Second event was team Grace - 90 reps of 135# GTO. The other 2 guys on the team were much stronger and decided they'd go all out and I'd just jump in when they got tired. I ended up doing 10 unbroken, then got 8 more during their breaks.
Third event was to pick up a 100# slam balls, carry it to the wall, "toss" it over, climb the wall, pick the ball up, and run back to the line. Not sure how many reps I got, but it was fun.
After that, my team was tied with Tim's so we had a final event. 6 60# balls had to be carried by our team from a line, down aroud the wall on the other end, and brought back. I showed off my blazing speed and strength, and got last, so our team was done...or so we thought.
We were added to the next event, which was 10 minutes of 225# axle deadlift, while the other 2 guys were running laps. Since I couldn't lift the axle, I was the designated runner. I just ran laps while the other guys did their thing. We didn't make the cut. Game over!
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