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November 22, 2011

CrossFit WOD

Warmup (12 min) Coaches choice on mobility

Skill: Headstand to handstand (triangle teaching)

20 Min AMRAP
10 Box Jumps
15 Push ups
20 Overhead lunges (45/25)

Three words no crossfitter likes to hear: 20 minute AMRAP!  I didn’t think this would be too bad until round 2.  Shoulder fatigue had already set in from the headstand>handstands plus 5 hspu and 15 pushups.  I failed several reps on the 2nd set of hspu.  From there, I tried to pace myself on the pushups and subsequent hspu.

Score: 5 rounds + 5 hspu + 10 box jumps + 4 pushups

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November 15, 2011

CrossFit WOD

Warmup (10 min) Coach’s choice on mobility exercise

Auxiliary (12 min total)
A.1 Negative HSPU 2 x 12 (slow as possible, add weight (vest or ankle weights)
A.2 Partner Hamstring body pull (bench for modification)

WOD: 5 Rounds

8 Power Cleans (135/75)
8 press to push press
8 bar facing burpees

Rx: got 4 press on 1st round, 2 on 2nd and push pressed the rest.  Had to do lateral burpees instead of bar facing due to lack of space.

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October 25, 2011

Marathon Training

4 x 400m, 3:00-4:00 rest

Lap 1:  1:31.74  (avg pace: 6:12/mile)
Lap 2:  1:34.80  (avg pace: 6:16/mile)
Lap 3:  1:36.13  (avg pace: 6:15/mile)
Lap 4:  1:37.07  (avg pace: 6:26/mile)

Distances were off a little since I wasn’t starting at the same place each time, so I included my average pace.  I did not stop moving, I walked between each 400m.  Now if I could just string those together to get a 6:15 mile…

CrossFit WOD, 4 rounds

10 Hand Stand Push Ups
15 Kettlebell Swings
20 Wallballs

This WOD was a lot worse than it looks.  I used a 40# KB and a 14# Medball.  The first round was pretty easy…all 10 hspu and 15 kbs unbroken, 10 and 10 wallballs.  Going from wallballs to hspus…OMG!  That was hard.  I probably no-repped 4 or 5 hspus after the 1st round, usually in the first few attempts.  Hello shoulders!

Time: 18:12 Rx+

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October 17, 2011

CrossFit WOD

SWOD, Deadlift at 90% max effort

70% x 3 reps
80% x 3 reps
90% x 3 reps + max reps

WOD, 5 Rounds

6 Box Jumps

SWOD: My Deadlift max is 225 pounds.  90% of 225 is 203>205.  I did 3 x 145, 3 x 165, 15 x 185.  I cannot believe I got 15 unbroken deadlifts at 185 pounds.  That’s insane!

WOD: I used a 24 inch box and a 53 pound kettlebell (Russian swings).

Time: 6:28 Rx

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October 05, 2011

CrossFit WOD

3 Rounds for time

250 m Row
10 KTE
400 m Run

I enjoyed this workout, except for the fact that I ate too much too close to WOD time.  Had I been better prepared, I could have kicked it up a notch.  Oh well, that’s what happens when your kids throw your schedule off, right?  Yeah, I blame it on the kids :-P

Time: 17:23

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September 27, 2011

Marathon Training

Long Intervals, 2 x 800m, 5:00 rest

Lap 1: 3:27
Lap 2: 3:38

User error on the Garmin…hit start/stop instead of lap between 800s.  Times are approximate and I’m not sure how long between the two laps, either.  In all, I’m happy.  Add those two laps together and I ran a 7:05 mile.  My current mile PR is 7:30.  And no, my legs did not like running fast after heavy back squats yesterday.  If they were rested, I could’ve gone faster :-)

CrossFit WOD

Warm up/ Focus: Turkish Get ups

Hang power Cleans (155/105)

You know it’s going to be a tough WOD when the Hand Stand Push-ups are the easy part :-)   I did, however, find out that I can hang power clean 102.5 pounds, but it is NOT pretty.  I dropped down to 97.5 for the WOD.  It’s amazing how much 5 pounds can change things.  It still took me forever.  I was able to do 2-3 at a time in the first few rounds, but was down to one at a time in the last two rounds.

Time: can’t remember…less than 10 minutes, though.

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September 20, 2011

CrossFit WOD

SWOD: 3 rounds
10 DB Press/PP/PJ (start with DB, KB, bars)(press til you have to PP til you have to PJ)
20 lunges (weighted (25/45 hold to chest))

10 Shoot throughs
8 Shoot throughs
6 Shoot throughs
4 Shoot Throughs
2 Shoot Throughs

SWOD:  I used 25# KBs due to lack of dumbbells.  I was able to press maybe 6-8 reps before moving on to push press.  I used the 25# plate for lunges.

WOD: OMG!  Holy shoulder hamburger, especially after that delightful strength WOD.  HSPUs with tired arms are darned near impossible.  For those that don’t know what a shoot through is, watch this.  It took me probably 10 minutes to do the last round (2 STs and 10 HSPUs), due to fatigue.  But, I finished, not exactly Rx, due to a couple of counted no-reps, but such is life.

Time: 20ish minutes

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September 14, 2011

CrossFit WOD

3 Rounds for time

50 Abmat Situps
30 Double Unders
10 Hand Stand Pushups

Time: 12:15 Rx

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August 23, 2011

CrossFit WOD

Max Effort: Bench Press 5×5

4 Rounds for time

12 Deadlifts (185/135)
12 Kettlebell Swings (53/35)
6 Hand Stand Pushups

5×5 Bench Press: 45, 65, 75, 80, 85.  My max is either 90 or 95, so I should be getting a new PR soon!

Today was a good day for some over-achieving!  I was feeling good during the warm-up and bench press, so I upped the deadlift to 155 pounds and swung the 40 pound kettlebell.  The heavier weight made the hand stand pushups more difficult because of the added stress on my core.  But, I pushed through it and still finished pretty strong.  I don’t really have anything to compare my time to as there were no weights or Rxs listed on the board, only times.  I know there had to be athletes who were able to do the workout as Rx and I know of at least one in an earlier class who over-achieved as well.  Oh well, I should only be competing against myself, anyways.

Time: 11:40 Rx+

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August 18, 2011

CrossFit WOD

EMOTM (every minute on the minute)

#m=1 Pullup, 1 Handstand Push-up

This was interesting… to say the least.  Basically, every minute you add a rep.  So, the first minute, you do one pullup and one hspu.  The second minute, you do 2 pullups and 2 hspu’s, and so on until you cannot complete the reps within that minute.  I know I can do 10 of each, but to get to the 10s, you have to make it through all the others first, which comes out to around 45 of each rep in 10 minutes?  Not likely.  I was hoping to get to 8, but only made it into the 7s.  I finished 7 pullups and 5 hspu’s when time ran out on the 7th minute.

I then proceeded to try my hand at swinging a 40lb kettlebell.  It wasn’t that bad, so I think I’ll try to use that one the next time we have KBS in a WOD.  I did swing the 55lb kettlebell a few times,  I got 4 or 5 unbroken, but it’s just not in the cards for me, yet.  Atleast, not in WODs with alot of KBS.  I tried to do a few muscle-up progressions as well, but my arms were toast after the WOD.  I just couldn’t do anything with either of the bands I tried.  I’ll try again when my arms aren’t so fatigued.

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