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SWOD

November 07, 2011

CrossFit WOD

SWOD
Sumo Deadlift 12 reps x 2 sets (50% of Deadlift max)

Max Box Jumps (10 min)

WOD

200 m Run
12 Deadlifts (185/115)
12 ring push ups
200 m Run
9 Deadlifts
9 ring push ups
200 m Run
6 Deadlifts
6 ring push ups
200 m run
3 Dead lifts
3 Ring push ups

SWOD: I used 115# for the Sumo Deadlifts, all unbroken.

WOD: I used 115# for the Deadlifts (hands still sore from ripping last week, otherwise I would have over-achieved).  I also ran to the street instead of the red line, so it was a little farther than 200m (approx. 230m, I think).

Time: 8:27 Rx (or something like that)

Max Box Jump: 3 inch PR!  32 inches.

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November 03, 2011

CrossFit WOD

SWOD
12×2 Squat Cleans @ 50%

WOD: 21-15-9
Ground to Overhead (115/75)
Box Jumps (24/20)

SWOD: I used 62.5# for the squat cleans.

WOD: I used 77.5# for the ground to overhead (clean and jerk) and a 24″ box.  (Note: performed with ripped hands from previous day’s WOD :-) )

Time: Don’t remember :-(

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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 31, 2011

CrossFit WOD:

SWOD

Max Deadlift (1 rep max)

WOD, 4 Rounds

10 SDLHP 95/65
10 Broad Jumps
10 Medball situps

SWOD: My deadlift max is 225.  I matched that today…couldn’t get 230 off the ground.

WOD: 65# SDLHP, 20# Medball

Time: 7:22 (I think)

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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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October 19, 2011

CrossFit WOD:

SWOD:

1 set of 5 reps of power cleans
1 set of 5 reps on hang power cleans
1 set of 5 reps on squat cleans all at 50% of body weight.

WOD:  Death by Squat Cleans with a twist (95/135)

Each athlete will start with 1 squat clean to perform in the first minute and will add one rep for each additional minute until unable to finish reps before minute expires.  The number of rounds that are completed will then be deducted from a total of 20/100m sprints. The more you squat, the less you sprint… Example: Kyle completes 10 full rounds of squat cleans, Kyle only has to run 10 sprints…Ben completes 15 rounds of squat cleans, Ben only has to run 5 sprints, Erin completes 20 rounds of squat cleans, Erin isn’t running any sprints.

SWOD:  I used 65 pounds, a little more than 50% BW due to my recent illness.  I really hope I can gain that 5 pounds back as muscle :-)

WOD:  I finished the 9th squat clean (at 95 pounds) of round 9 with about 2 seconds to spare > 11 sprints.  (I’m pretty sure I’m the only one in my class to make it to round 9 :-) )

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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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October 03, 2011

CrossFit WOD

SWOD
deload on Back Squats (technique on Box Squats)
5 reps at 40% Back Squats
5 reps at 50% Back Squats
5 reps at 60% Back Squats

WOD (KB or DB)

50 Situps
10 KBS (american style) show some ears
40 Situps
10 KB Snatch
30 Back extension
10 SDLHP w/ kettlebells
20 Back extensions
10 Presses ( single arm)
10 Back extensions

Time: 7:02

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September 26, 2011

CrossFit WOD

Warm Up with Back Squats

5 reps at 40%
5 reps at 60%
5 rips at 70%

SWOD: Back Squat

1 set of 5 reps @ 75%
1 set of 3 reps @ 85%
1 set of 1 rep @ 95%

2 min: As many situps as possible (mark your PR sheets)

WOD,  7 Min AMRAP

5 Box Jumps
5 SDLHP with KB or BB (55 or higher/ 40 or lower)
5 Clapping Pushups

SWOD: 90% of 1 rep max (190) = 171 > 175.  I lifted: 5 x 130, 3 x 150, 7 x 165

Max Situps in 2 minutes: 68

WOD Score: 9 rounds + 4 box jumps (24″ box, 55# KB)

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September 22, 2011

CrossFit WOD

SWOD:

Technique on the Snatch (Bar only)

  • mid-hang snatch pull
  • mid-hang muscle snatch
  • scarecrow snatch
  • mid-hang snatch
WOD, 3 Rounds

3 Snatches (50%  of 1 RM)
15 Overhead Squats (only drop the bar on last rep)
15 Supermans

Nice little mini-clinic on snatch today.  I’m loving the SWOD’s!  Only way to get better is to practice, practice, practice.  I just hope Saturday’s 6 mile run isn’t terrible, seeing as how I skipped out on my sprint drills this week…stupid meeting on Tuesday and gym closed Thursday evening…oh well.

Time: 6:09

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