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Rope Climb

November 10, 2011

CrossFit WOD

Dynamic Warmup (10 min)

Max Bench Press (20 min) (Find your 1 rep max)

4 min rest

Max Push ups in 1 min

2 min Rest

3 rounds of: 25 min Cutoff Time (Timer count down)

Gravel Lunge
75 DU
1 Rope Climb
Gravel Lunge
75 Sit ups
1 Rope Climb

I did not hit a new PR on bench press.  I could not get 105#.  We were rushed and I didn’t really get to work my way up like I would prefer to.  We didn’t get to the max push-ups in one minute, either.

Gravel lunges were weighted, 25/45.  I was able to complete 3 rounds with 3:20 to spare (and my abs are still sore 4 days later).

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October 24, 2011

CrossFit WOD

SWOD: 90% of Back Squat max

75% at 5 reps
85% at 3 Reps
95% at 1 (go for max reps)

WOD

12-9-6-3-1

Thrusters (95/65)
Box Jumps (30/24)
1 Rope Climb

Buy out
65 situps

SWOD:  5 reps @ 135#, 3 reps @ 155#, 3 reps @ 170#.  I could’ve done a few more at 170, but I failed the first rep because I got distracted and went too low.  Upon starting my second attempt, the coach yelled for everyone to start setting up their bars for the WOD.  I got my three reps and hurried up to get ready for the WOD.

WOD:  I was a little worried about the thrusters, because in the last WOD I did with them, 65#s felt really heavy.  Today, it wasn’t bad at all.  I used the 24″ box and climbed the rope to the black tape each time (15′).  By the end of the WOD, my forearms and hands were useless.  I prayed as I got to the top of the rope on my final climb that I would not lose my grip and fall to the floor.  Didn’t help that I was wearing my chuck’s which are super slick on the bottom…not much help when climbing the rope.

Time: 8:39 Rx

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September 01, 2011

CrossFit WOD

50 Double Unders
9 Thrusters (95/65)
1 Rope Climb
40 Double Unders
9 Thrusters
1 Rope Climb
30 Double Unders
9 Thrusters
1 Rope Climb
20 Double Unders
9 Thrusters
1 Rope Climb
10 Double Unders
9 Thrusters
1 Rope Climb

I was planning on taking today off until I saw the WOD posted last night.  Hello, I’m a CrossFit addict.  This one just looked too fun to pass up.  Looks like tomorrow’s team WOD gets the boot, instead.  Unfortunately, I didn’t have my double unders today.  The first two rounds added quite a bit of time to the workout, but by the time I got to the round of 30, I was able to split that into two sets of 15 and the last two rounds were unbroken.  The thrusters were a little harder than I expected, but that may be because I was frustrated with my double unders.  I couldn’t get all 9 unbroken.  Most rounds I did 5, then 4.  Rope climbs were not too bad.  This one was tough on the forearms.

Time: 9:45 Rx

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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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