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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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November 09, 2011

CrossFit WOD

12-9-6-3-1

Hang Power Cleans (95/65)
Front Squat (95/65)
Press

I was only able to press the first 6 in the first round.  After that, I had to push press them all.

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November 01, 2011

Marathon Training

Long Intervals: 3 x 1200m, 2:00-3:00 rest, hold within 3-5 seconds

Lap 1:  5:40.19
Lap 2:  5:40.20
Lap 3:  5:41.33

I’m very happy with this workout.  This is the first time I have been successful at holding to within the time specified (3-5 seconds).  This totals 2.25 miles at a 7:34 pace.

CrossFit WOD

SWOD
12×2 Press @ 50%

WOD: EMOTM, 12 min
8 Mountain Climbers (right, left =1)
5 Hang-Power Cleans (115/75)

Buy-Out 75 Sit-ups

SWOD:  I used the 45# bar for press.  Tough, but doable.

WOD:  I used 75# for the power cleans.  I was able to complete each round in under 25 seconds.

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October 04, 2011

CrossFit WOD

Focus on Medball Cleans

21-15-9

  • Press (unbroken) 95/65
  • Med ball cleans (modify accordingly)
  • 35 Double unders (100 singles)

Penalty for dropping the bar on the unbroken press = 5 burpees.  I attempted to go Rx and ended up doing 25-30 burpees for dropping the bar.  Would’ve had to drop down to about 45 pounds to get them truly unbroken, but what’s the fun in that?

Time: 16:56 Rx

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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))

WOD:
10 Shoot throughs
2 HSPU
8 Shoot throughs
4 HSPU
6 Shoot throughs
6 HSPU
4 Shoot Throughs
8 HSPU
2 Shoot Throughs
10 HSPU

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 07, 2011

CrossFit WOD

CrossFit Texas Totals

Max Press
Max Back Squat
Max Bench Press
Max Deadlift

Gotta love a PR day!  My press and back squat PRs remained the same, 90# and 190#.  Bench Press went up 2.5#s to 102.5#.  I probably could’ve gotten 105, but would’ve had to change bars.  107.5 didn’t happen.  What I’m the most proud of is my deadlift.  My previous max, back in June was 200#s.  My goal today was 205-210.  I walked away at 225#!  A 25# PR!  Super stoked about that one!

Score: 607.5

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August 03, 2011

CrossFit WOD

Max Effort: Press 5×3

For time: 10, 9, 8, …, 3, 2, 1

Deadlifts (185/115)
Sit ups
50m Sprint

Last Tuesday, we did 5×5 press and I was able to get 2 reps at 80 pounds (my previous max).  Today we went for 3-rep max and I got…2 reps at 80 pounds, grrr!  Could not get that 3rd attempt up.  So, we’ll see what happens when we go for our 1-rep max…I’m predicting 85 pounds.  I’ll be really surprised if I can get 90, guess we’ll find out soon enough.

For the WOD, I went with 135#s on the deadlifts.  I tried to concentrate more on my grip, as that is a weakness right now.  I had to go to a reverse grip after about 6 reps, but when I got down under 5, I was ok.  Sit ups and sprints were not a problem.

Time: 8 minutes and change (don’t remember exactly) Rx+

Today’s warm-up included a rope climb.  The ropes have not been hung since we moved to the new gym in May, so I haven’t been able to work on rope climbs.  Before that, I was unable to get more than 4 feet off the ground and had to modify.  Today, however, was a different story.  I was determined to conquer the rope…and conquer it, I did!  I was a little frustrated at first with Howard showing me how to use my feet to ‘stand’ on the rope.  I couldn’t do it his way.  My feet couldn’t hold the rope, they kept slipping.  Bad Ash to the rescue!  She showed me how she does it (a little different than how Howard does it) and I was able to make it up the rope.  Not once, but three times!  That’s one less thing I have to worry about now…I can climb a rope!

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July 26, 2011

CrossFit WOD

Max Effort: Press 5×5

3 Rounds for time

10 Back Squats (135/95)
50 Double Unders

I so need to work on my upper body strength!  Today’s Max Effort was press.  My max press is 80 pounds (last attempt mid-June), and after yesterday’s ring dips, I felt very weak.  I was able to 5-rep 70 pounds, but when we added 5 more pounds, I could only do three.  I was lifting with Staci and she was able to add more weight, so I went ahead and attempted my max of 80#s.  Got 2 reps!  That means that I should be able to PR next week when we go 5×1.  I’m happy.

95#s is about 50% of my max for back squat, so I thought about going a little heavier, but after yesterday’s squat cleans, 95# felt heavy enough.  I was also sharing a bar with Staci, which added another element to the ‘get it done fast’ mentality.  I have a mental block about double unders in a WOD, too.  I have no problem doing 25 or 30 unbroken in the warm-up, but put them in the WOD and I just can’t do it.  By the third round I was doing 5 sets of 10.  I’m pretty sure Staci had to wait on me each round…stupid double unders!

Time: 4:22 Rx

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