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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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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)



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 13, 2011

Marathon Training:

Short Intervals: 6 x 200m, 90s rest
Lap 1: 0:37.37
Lap 2: 0:36.48
Lap 3: 0:38.92
Lap 4: 0:39.98
Lap 5: 0:41.95
Lap 6: 0:42.93

Not bad considering we did heavy back squats yesterday.  My legs started to feel like jello on the last 50-100m of each lap.

CrossFit WOD:

SWOD: 3 rounds, 10 minute cap
20 Thrusters (unbroken)
10 Pullups (strict>kipping)

WOD: 3 rounds for time
10 Deadlifts
10 Box Jumps
200m Run

So the determining factor on the thruster weight was ‘can you do 20 unbroken 3 times?’  I know I can’t do 10 unbroken at 65 pounds, so I thought about doing 45#.  Brannon wanted it to be challenging, so I upped it to 52.5#.  For the pullups, we were to do as many strict pullups as possible before going to kipping.  Round 1: 20 unbroken thrusters (had to pause once or twice, but never put the weight down); 5 strict pullups, 5 kipping.  Round 2:  20 unbroken thrusters (had to pause several times, like every 4-5, but I don’t think I put the bar down); 3 strict pullups, 5 kipping, 2 kipping.  Round 3: 20 broken thrusters (I put the bar down at least twice, and paused several times…those sucked!), 2 strict pullups, 4 kipping, 2 kipping, 2 kipping.  I finished in less than the 10 minute cap…somewhere in the 8th minute.

The weight/height on the WOD was broken down into levels:  Level 1: 165/85#, 20/12″; Level 2: 225/135#, 24/20″; Level 3: 285/185#, 30/24″.  If I hadn’t already done sprints and the SWOD, I probably would’ve attempted Level 3.  I know I can deadlift 185# and jump 24″, but my legs were TIRED and Brannon said it was a fast WOD, so I chose Level 2.  I was the first one to call time.  I should have gone Level 3.

Time: 6:49 L2

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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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July 22, 2011

CrossFit WOD

Partner WOD

10 Minute AMRAP

One partner completes as many Thrusters (95/65) as possible while the other partner sprints 50 meters.  At every minute, the partner that is running must stop and complete 5 Burpees.

Total Thrusters = Your team’s score

In a sick, twisted way, this WOD was really fun!  I partnered with Gina and we used a 52.5# bar for the Thrusters.  Our score was 113.  Gina didn’t think she could handle 65#s and only used the 52.5# bar for about half the WOD before moving down to a 30# bar.  I should have tried to go as Rx, as I was able to do 10-14 Thrusters each turn.  Oh yeah…burpees suck!

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