Yesterday I did a long WOD with one of my members, she crushes EVERYTHING long! She did not disappoint. My goal by the end was not to let her lap me:
40 Min AMRAP
10 Deadlifts 275/185
10 GHD sit ups
400 M Row
800 M Run
My score
5 Rds + 205 m Rowed
She was on her run and left with about a minute on the clock left. After this we had about a 20 Min rest and then did:
100 Clean and Jerks 135/95# (KALSU style)
5 burpees at the top of every minute, starting with burpees
My time
15:20
I may have missed counted somewhere but I am not 100% sure.
Yesterday I did:
1 Rep Thruster 2011 Regional Standards
295# (PR)
305# (Missed 3 times)
I will get 305 soon. Then:
For Time
100 Shoulder to Overhead 125#
My time
5:36
-6 MiN Rest-
100 Overhead Squat
My time
9:06
The Overhead Squats were a little uncomfortable. I am taking off today but plan for some fun tomorrow. Get Better!!
NU
Sunday, November 25, 2012
Tuesday, November 20, 2012
Runs & Muscle Ups
Yesterday was a pretty good training day even though I did not get to do the class WOD. I started with some strength stuff. I had done this awhile ago and it CRUSHED me....Today was a different story. I got threw it fairly easy:
EMOTM 15 Min
2 Power Clean, 1 Jerk
275#
Finished every Rd with no Fails. I then did:
5 Rds
6 Bar MU's
6 Bench Press 185#
My time
6:35
I believe I did this before in 6:37....I felt real slow today though. Then I decided to do the Comp WOD 1 that we did Saturday in the Thanksgiving Bash.....It still sucked:
3 Rds
15 Bar Facing Burpees (Hand release)
20 Power Clean 95#
My time
5:23
I went real slow this time for some reason. I even thought....this sucks....after Rd 1 and wanted to stop...it hurt that bad. All I did was mess around the rest of the day including Back and forth Wall Ball challenge, starting at 10 then your partner does 10 increasing by 1 until your partner or you quit. I heard her say she was done at 17, so I finished 18 and went on to the class.
___________
Today I started with:
For Time
30 Clean & Jerks 185#
My time
3:30
I thought I would pace it and go 2's the whole way. That stopped fairly quick and I realized I should have hit a big set to start. Next time. Then:
Class WOD
10 Rds
5 Burpees
40 M Shuttle Sprint (10 M)
5 Deadlifts 185#
40 M Shuttle Sprint (10 M)
My time
9:35
I stayed after class and Back Squatted
Starting with 305
EMOTM 3 Back Squat increase 10# Every Min
Went to 375#
Before the 4 PM class:
20 Min AMRAP
400 M Run
7 MU's
My score
7 Rds + 100 M
Did all the MU's unbroken so I was pretty pumped about that. I have done this 2 times before and never went unbroken before. Good day so far!!
NU
EMOTM 15 Min
2 Power Clean, 1 Jerk
275#
Finished every Rd with no Fails. I then did:
5 Rds
6 Bar MU's
6 Bench Press 185#
My time
6:35
I believe I did this before in 6:37....I felt real slow today though. Then I decided to do the Comp WOD 1 that we did Saturday in the Thanksgiving Bash.....It still sucked:
3 Rds
15 Bar Facing Burpees (Hand release)
20 Power Clean 95#
My time
5:23
I went real slow this time for some reason. I even thought....this sucks....after Rd 1 and wanted to stop...it hurt that bad. All I did was mess around the rest of the day including Back and forth Wall Ball challenge, starting at 10 then your partner does 10 increasing by 1 until your partner or you quit. I heard her say she was done at 17, so I finished 18 and went on to the class.
___________
Today I started with:
For Time
30 Clean & Jerks 185#
My time
3:30
I thought I would pace it and go 2's the whole way. That stopped fairly quick and I realized I should have hit a big set to start. Next time. Then:
Class WOD
10 Rds
5 Burpees
40 M Shuttle Sprint (10 M)
5 Deadlifts 185#
40 M Shuttle Sprint (10 M)
My time
9:35
I stayed after class and Back Squatted
Starting with 305
EMOTM 3 Back Squat increase 10# Every Min
Went to 375#
Before the 4 PM class:
20 Min AMRAP
400 M Run
7 MU's
My score
7 Rds + 100 M
Did all the MU's unbroken so I was pretty pumped about that. I have done this 2 times before and never went unbroken before. Good day so far!!
NU
Tuesday, November 13, 2012
Weekend in Columbus, OH
I had a great weekend training in Columbus while my wife got her level 1 cert. It started Saturday morning with:
EOMOTM 20 Min
3 Heavy Front Squats
10 GHD Sit Ups
weight used
275-285-295-315-325
Then 325 for the last 5 Rds
Then we did an Outlaw WOD:
4 Rds
5 Back Squat 250#
10 Shoulder to Overhead 53# KB's
150 Ft Shuttle Prowler 165# on the Prowler
My time
6:48
I decided to do some Tabatas after this on my own:
Double Tabata
Push Press 115#
Bar MU's
I alternated the movements. I then got asked to do a quick team WOD that turned out to be harder then I thought:
For time
20 Cal Row
20 DL 225#
20 T2B
20 Push Press 135#
20 KBS 70#
20 Wall Balls 30#
300 M Run w/ 30# ball overhead
Not sure on the time. We did this as a team but I went first through the whole thing. I then left and went to Fit Club un downtown Columbus:
Fran
2:19
then you ran across the street and ran up and down the parking garage. I was tired going up the stairs!!
On Sunday I did 2 long WODs:
Whittman
5 Rds
22 KBS 7-#
22 Box Jumps 24"
400 M Run
22 Burpees
22 Wall Balls 20#
My time
30:51
The worst part was the KBS, after Rd 1 I broke them into 2 sets.
Next Hendren came in and had one for their comp class at CrossFit Polaris:
For Time
50 KBS Buy in 70#:
3 Rds
400 M Run
20 Burpees
10 MU's
5 Snatch 185#
Buy out:
200 DU's
5 Legless Rope Climbs 12 Ft
My time
26:17
I was feeling it after this. Yesterday I decided to take the day off and today have done:
5 Rep Deadlift
455
475 x 3 (FAILED on 4)
Then 2012 Thanksgiving Comp WOD:
For time
40 Shoulder 2 Overhead 135#
30 Over the Box Jumps 24"
20 Ground to Overhead 135#
10 Over the Box Jumps 24"
My time
5:43
I plan to do some more today. Not sure what yet but we will see. Get better!!
NU
EOMOTM 20 Min
3 Heavy Front Squats
10 GHD Sit Ups
weight used
275-285-295-315-325
Then 325 for the last 5 Rds
Then we did an Outlaw WOD:
4 Rds
5 Back Squat 250#
10 Shoulder to Overhead 53# KB's
150 Ft Shuttle Prowler 165# on the Prowler
My time
6:48
I decided to do some Tabatas after this on my own:
Double Tabata
Push Press 115#
Bar MU's
I alternated the movements. I then got asked to do a quick team WOD that turned out to be harder then I thought:
For time
20 Cal Row
20 DL 225#
20 T2B
20 Push Press 135#
20 KBS 70#
20 Wall Balls 30#
300 M Run w/ 30# ball overhead
Not sure on the time. We did this as a team but I went first through the whole thing. I then left and went to Fit Club un downtown Columbus:
Fran
2:19
then you ran across the street and ran up and down the parking garage. I was tired going up the stairs!!
On Sunday I did 2 long WODs:
Whittman
5 Rds
22 KBS 7-#
22 Box Jumps 24"
400 M Run
22 Burpees
22 Wall Balls 20#
My time
30:51
The worst part was the KBS, after Rd 1 I broke them into 2 sets.
Next Hendren came in and had one for their comp class at CrossFit Polaris:
For Time
50 KBS Buy in 70#:
3 Rds
400 M Run
20 Burpees
10 MU's
5 Snatch 185#
Buy out:
200 DU's
5 Legless Rope Climbs 12 Ft
My time
26:17
I was feeling it after this. Yesterday I decided to take the day off and today have done:
5 Rep Deadlift
455
475 x 3 (FAILED on 4)
Then 2012 Thanksgiving Comp WOD:
For time
40 Shoulder 2 Overhead 135#
30 Over the Box Jumps 24"
20 Ground to Overhead 135#
10 Over the Box Jumps 24"
My time
5:43
I plan to do some more today. Not sure what yet but we will see. Get better!!
NU
Wednesday, November 7, 2012
Good 10 Rder
25 Min AMRAP
200 M Run
30 KBS 70#
25 Pull ups
My score
5 Rds + 6 KBS
Slow but a good one. In the afternoon:
10 Rds
10 Hang Cleans 135#
10 Wall Balls 20#
My time
8:46
Then right before the final class I did:
8 Min AMRAP
2 Deadlifts 335#
2 MU's
My score
15 + 2 Deadlifts
That one was good. No failed MU which was what I was going for but I would have liked to have gone faster. That was the day. Nothing really exciting but still trying to get better.
NU
200 M Run
30 KBS 70#
25 Pull ups
My score
5 Rds + 6 KBS
Slow but a good one. In the afternoon:
10 Rds
10 Hang Cleans 135#
10 Wall Balls 20#
My time
8:46
Then right before the final class I did:
8 Min AMRAP
2 Deadlifts 335#
2 MU's
My score
15 + 2 Deadlifts
That one was good. No failed MU which was what I was going for but I would have liked to have gone faster. That was the day. Nothing really exciting but still trying to get better.
NU
Tuesday, November 6, 2012
The Chief
I took off on Sunday and really wanted to hit a PR on my Snatch on Saturday......that didn't happen. 265 would not stay overhead. Goal is 275 soon.
Yesterday I got some work in early but then my shoulder was a little achy so I stopped for the day:
The Chief
5 Cycles:
3 Min AMRAP
-1 Min Rest-
3 Power Clean 185#
6 push ups
9 air squats
My scores
5 + 1 P
5 + 1 C
5
5
5 + 1 C
185 was heavy and my quads were on fire! Then I did:
Isabel
1:53
next:
50 G2 OH
45# DB's
2:29
Before the 4 PM class I did some squats:
Front Squat
5-5-5-5-5
315
I used 315 for all 5 sets. The last one got tough. Plan to do a few WODs with a longer one in the mix.
NU
Yesterday I got some work in early but then my shoulder was a little achy so I stopped for the day:
The Chief
5 Cycles:
3 Min AMRAP
-1 Min Rest-
3 Power Clean 185#
6 push ups
9 air squats
My scores
5 + 1 P
5 + 1 C
5
5
5 + 1 C
185 was heavy and my quads were on fire! Then I did:
Isabel
1:53
next:
50 G2 OH
45# DB's
2:29
Before the 4 PM class I did some squats:
Front Squat
5-5-5-5-5
315
I used 315 for all 5 sets. The last one got tough. Plan to do a few WODs with a longer one in the mix.
NU
Thursday, November 1, 2012
Watching CrossFit Online
Yesterday I was planning to take it easy....then I took a break and watched the CrossFit Games ad could not help myself but try some of the WODs:
Elizabeth
21-15-9
Power Clean 135
Ring Dips
My time
3:11
This was my first time doing this without a squat clean...still tough. I was wanting sub 3 but that did not happen. Not to happy but will do it again. Then:
Isabel
My time
1:56
Again, the bar felt light but I was not happy with the time. Next I did a WOD I made up and wanted to keep it in that sprint range:
For Time
30 Bar Facing Burpees
50 Power Cleans 95#
My time
4:06
WOW...much harder then I thought. Grip was shot.
Today I wanted to keep it short so I just did:
Max Set MU's
12
5 Rep Deadlift
465 x 5
then:
For Time
Buy in-
20 Chest 2 Bar
-into-
5 Rds
20 Jumping Lunges
10 Deadlift 225#
-buy out-
20 Chest 2 Bar
My time
6:20
Jumping lunges sucked!
NU
Elizabeth
21-15-9
Power Clean 135
Ring Dips
My time
3:11
This was my first time doing this without a squat clean...still tough. I was wanting sub 3 but that did not happen. Not to happy but will do it again. Then:
Isabel
My time
1:56
Again, the bar felt light but I was not happy with the time. Next I did a WOD I made up and wanted to keep it in that sprint range:
For Time
30 Bar Facing Burpees
50 Power Cleans 95#
My time
4:06
WOW...much harder then I thought. Grip was shot.
Today I wanted to keep it short so I just did:
Max Set MU's
12
5 Rep Deadlift
465 x 5
then:
For Time
Buy in-
20 Chest 2 Bar
-into-
5 Rds
20 Jumping Lunges
10 Deadlift 225#
-buy out-
20 Chest 2 Bar
My time
6:20
Jumping lunges sucked!
NU
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