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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)
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 08, 2011

CrossFit WOD

Team of 4:

400m Run (each teammate runs 100m sprint)
200 Thrusters
200 Pull ups
400 m Run (each teammate runs 100m sprint)

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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 26, 2011

CrossFit WOD

3 Rounds

50 Double Unders
20 Pull-ups
400m Run

First round: 50 unbroken double unders, 4 sets of 5 pull-ups, 400m run.  Second round: 29 double unders, 21 double unders, 3 sets of 5 pull-ups, 3 and 2 pull-ups, 400m run.  Third round: 29 double unders, 21 double unders, 5 pull-ups, TIE SHOE, 4 sets of 3 pull-ups, 2 and 1 pull-ups, 400m run.  Stupid pull-ups…

Time: 14:56 Rx

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October 20, 2011

Marathon Training

2 x 4:00, rest 3:00, hold distance as close as possible on all sets

Lap 1:  884m
Lap 2:  859m

This one was a little difficult because there was a track meet at the track I usually go to for intervals.  I had to go to the church to decorate the tables for MOPS, so I just ran the parking lot a few times.  It was very windy…absolutely nothing to block the wind like at the track, which is in the middle of a county park with lots of trees.  Plus, there was a lot of loose gravel and it’s not exactly flat, so I had to be careful where I stepped.  Could’ve gone faster at a track.

CrossFit WOD:  3 rounds

15 OHS (95/65)
10 ring dips
5 Pull ups (strict)

I almost conquered my nemesis…the ring dip.  I was five away from completing this WOD as Rx.  I just got too fatigued :-(   On the bright side, I did get all the OHS and pull ups as Rx.

Time: 14:40 (almost Rx)

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July 28, 2011

CrossFit WOD

Max Effort: Back Squat 5×5

7 minute AMRAP

4 Hand Stand Push Ups
8 Pullups
16 Situps

My max back squat is 180 pounds, so my goal was to hit 5 reps at 155 pounds (~85%).  It was tough, but doable.

The only thing bad about this WOD was the rep scheme.  We’ve never done 4-8-16 before, so I kept having to check myself that I was doing the right number of reps.  I also don’t like having HSPUs and pullups in the same WOD, but such is life.  I probably could have gone faster if I had used the smaller pullup bars, but I’m working on getting my grip stronger, so I jumped up to the new pullup rig.  My hands were super slippery today, even with chalk.  Oh, yeah…I almost got a strict hand stand push up due to a bad kip, I was able to muscle it up without failing the rep, woot!

4 rounds + 1 hspu, Rx (no abmat for hspu)

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