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KBS

November 16, 2011

CrossFit WOD

100m sprints 10 x 1

A1. K.B. band swings 3 x 15
A2. Pistols 3 x 8 each leg

AMRAP in 10 min.

5 Deadlift (185/135)
6 Burpee box jump
7 Goblet squat

Score: 7 rounds + 2 Deadlifts, Rx

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November 02, 2011

CrossFit WOD

EVA, 5 Rounds

Run 800m
30 KB Swings (70/55)
30 Pull-ups

Eva=evil!  So bummed I couldn’t finish due to two major rips (one on each hand) in round 3. I did, however, conquer the 55 pound kettle bell.

3 rounds Rx plus 1 mile run: 52:13.

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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 18, 2011

CrossFit WOD

Filthy Fifties, for time

50 Box jump (24/20)
50 Jumping pull-ups
50 Kettlebell swings (35/25)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45/30)
50 Back extensions
50 Wall ball shots (20/14)
50 Burpees
50 Double unders

Time: 27:57 Rx…filthy indeed!

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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

3 HSPU
6 Box Jumps
9 KBS

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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September 12, 2011

CrossFit WOD

SWOD: Back Squat, 90% of Max Effort
65% x 5 reps, 75% x 5 reps, 85% x 5+ reps (as many reps as possible at 85%)

WOD: 5 rounds for time
5 Russian Swings (heavy)
10 Push Ups
15 Double Unders

My max back squat is 190 pounds.  90% is 171 pounds.  65% of 171 is 112 pounds.  75% of 171 is 129 pounds.  85% of 171 is 146 pounds.  I did 5 x 115, 5 x 130 and 15 x 145.

I used the 53# kettle bell.  I used rocks from the gravel pit outside to help me keep track of my rounds.  When I was done, I had to triple check those rocks to make sure I finished all 5 rounds…every one else was still going.  I thought maybe I missed one or something.  Until I saw Bad Ash’s time on the board.  She had a faster time than me (but only by about 15 seconds :-) ), so I knew my time was legit.

Time: 3:48

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September 06, 2011

CrossFit WOD

3 Rounds for time

15 Kettlebell Swings (53/35)
10 Ground to Overhead (135/95)
5 Muscle Ups

OUCH!  This one hurt…literally!  KBS were fine.  I knew the 95# G2O was going to be tough, so I did not over-achieve with the 40# kettlebell.  I stuck with 95# on the ground to overhead and was able to power clean and jerk all reps.  I got fatigued pretty fast, but never had to split jerk any of them.  My collar bones and shoulders are pretty sore, will probably bruise from the bar.  Muscle Ups…yuck!  Can’t do ‘em.  Had to use the band for the pull and transition.  Probably should have used a bigger one, seeing as how I still struggled.  I couldn’t seem to get high enough to push through the ring dips.  I think my rings were too close together, as well.  I have some awesome bruises already forming on my arms from the straps.

I think some of my problem with this WOD was that I usually work out in the mornings.  Today, I worked out in the evening…it was hot, I hadn’t eaten dinner…excuses, excuses.  Better get used to it…next week starts 2-a-days.

Time: 16:45

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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 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 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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