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21-15-9

November 21, 2011

CrossFit WOD

Warmup (10 min) coaches choice on mobility exercises

SWOD Max Sumo Deadlift (10 min)

A.1. (3 min) 2 x12 Partner Hamstring mod Push offs
A.2. (3 min) 2×12 Weighted Squat jumps (medballs)

WOD (10 min max) (adv. sub 5)
21-15-9
Front Squats (95/65)
Pull ups

SWOD: 210# Sumo Deadlift (failed 220#, didn’t have time to try 215#)

WOD: I am very happy with a sub-6 ‘not quite’ Fran.

Time: 5:41 Rx

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November 14, 2011

CrossFit WOD

Warm Up (10 min)

Coaches dynamic stretch (Coach’s choice on mobility exercise)

SWOD (12 Min) Back Squat box squat max.

(auxiliary exercises) (12 min total)

a.1 Jump from knees to feet ( Max height) increase height with rubber weights.
a.2 Medball squat jumps 45 reps (20/14)

WOD (Sub 5 min = Goal) 21-15-9

Deadlift (185/135)
Chest to Bar Pull ups

Auxiliary exercises: I was able to jump onto a 25# plate (about 2 inches high) from my knees.  Pretty fun little exercise.

WOD: I didn’t know if I was going to be able to do chest to bar pullups, but I surprised myself.  It took me  a while, but I finished as Rx.  I could only do like 4 at a time and by the 2nd and 3rd round, I was down to 1 or 2 at a time.  Mostly kipping with a little secondary kip to get my chest to touch.

Time: 11:49 Rx

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September 19, 2011

CrossFit WOD

SWOD
Deadlift at 90% max effort
70% x 3 reps, 80% x 3 reps, 90% x 3 reps + max reps

WOD
21, 15, 9
Pull-ups
Push-ups
Squats

My Deadlift PR is 225 pounds.  90% of 225= 202.5.  70% of 205= 143.5, 80% of 205= 164, 90% of 205= 184.5.  I lifted 3 x 145, 3 x 165 and 10 x 185.

WOD time: 6:13 Rx

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August 30, 2011

CrossFit WOD

21-15-9

Deadlifts (185/115)
Leg Levers
Kettlebell Swings (53/35)

This was tough on the grip, especially after yesterday’s pullups.  I still managed to overachieve a bit, so I was happy.  I went with 135# for the dead lifts and used the 40# kettlebell.  I could only do 6 or 7 deadlifts before my grip gave out, but I never went to a reverse grip.  I need to strengthen my grip and it’s not going to happen if I reverse every time I can’t hold on to the bar.

Leg Levers were a new move for me.  Lay flat on the ground (grabbing on to the deadlift bar with straight arms for stability if you choose).  Lift both legs simultaneously straight up in the air (perpendicular to the floor) and lift your butt off the ground.  Great core exercise!

Time: 7:48 Rx+

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August 17, 2011

CrossFit WOD

Max Effort: Squat Clean 5×1

21-15-9

Burpees
Sumo Deadlift High-Pull (95/65)
Box Jumps (30/24)

Last week, I 3-repped my previous squat clean max of 115 pounds.  I was excited as to what today may hold after my back squat PR on Monday.  I quickly worked my way up from 65-95-105-115 pounds.  I put on 5 more, knowing that would be my new PR.  120 pounds.  1st attempt…no problem.  It actually seemed easier than I expected it to.  OK, so how high can I go?  5 more pounds added.  125 pounds…got it!  I wasn’t as easy but if felt like I had more in me.  5 more pounds added.  130 pounds…not so much.  Howard said I got it up high enough, just didn’t drop under it.  So I tried a few more times.  Both Brannon and Howard said I had it, just had to commit to dropping under the bar.  Unfortunately, my brain got in the way and I started to get scared of dropping under that much weight.  Oh well…I remember when I had that problem with 115 pounds and I obviously got past it, so I’ll get past this one, just not today.  I am very happy with my 10 pound PR today!

As for the WOD, the numbers on the board were deceiving.  The average time was around 11 minutes, but Howard said it should be an 8 minute WOD.  Brannon put a 15 minute cap on it saying that everyone should finish in 10 minutes or less.   Fortunately, I was able to fix yesterday’s food/supplement issues and I was ready to go.  It didn’t sound like a lot of leg work, but after yesterdays wallballs and running and the squat cleans…my legs started revolting in the 15s.  I pushed through it as much as I could.  Howard hit it right on the head.

Time: 8:06 Rx

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August 15, 2011

CrossFit WOD

Max Effort: Back Squat 5×1

21-15-9

Mountain Climbers (L&R=1)
Kettlebell Swings (53/35)
Pullups

Back to life, back to reality…What a great weekend at the LifeAsRx Tour in Dallas.  We had a blast.  To top it off, I got a new back squat PR this morning!  190 pounds, PR by 10 pounds.

While warming up with a few kettlebell swings, I noticed my upper left arm was really tight and I started to worry a little bit.  During the WOD, I could feel it pulling with each swing, so I slowed down a little bit to make sure I didn’t hurt myself.  I was still able to do all the swings unbroken, but I’m going to have to take it easy the next few days, just to make sure.  Pullups have been giving me issues lately, I’m not sure if it’s my hands/grip, or what.  My callouses make my hands hurt on the smaller bars, but the new rig is too big and I struggle to hold on.  I should have done my pullups outside, that bar seems to be just right for me, but it’s just so dang hot out there.  It didn’t help that 2 pullups in to my round of 9, I get a big piece of dust or chalk in my eye and I can’t see.  I had to drop off the bar and try to use my shirt to wipe my eye because my hands are all chalky.  That added a good 10-15 seconds to my time.  Oh well, not every day can be a good day at the gym.

Time: 7:26 Rx

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August 10, 2011

CrossFit WOD

800m run
21-15-9
-Toes to Bar
-Squats
800m run

Wow, my core has had it this week.  I couldn’t string together my T2B to save my life.  I got 10 the first round and then I had to go with an extra swing to get my feet up each time.  Not to mention being paranoid about my hands ripping three days before my first competition.  Oh well.  You win some, you lose some, have good days and bad days.  I’m for sure taking Friday off to prepare for Saturday, but I’m debating taking tomorrow off as well.  Guess I’ll wait and see what tomorrow’s WOD is, first.

Time: 13:15 Rx

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