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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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