12/7/11

CrossFit Total - 945#

Squat - 335 (PR)
Push Press - 175 (tied a PR)
Dead Lift - 435 (PR)

Big up to all the 4:30 Sausage Crew Killers. We definitely put up the numbers. I'm up 140# from last year, so I'd love to join the 1K club by summer.

11/29/11

Rack Split Jerk
Worked up to 215, which is a PR. When you nail the form, it's amazing how it really doesn't feel like you are lifting any weight at all, just going thru a motion where the weight ends up where it's suppose to be. Go figure.

Double Unders are the skill of the week, which today I can tell is not making my left knee very happy.

11/22/11

Super Cindy Warm up.
Like to vary the warm ups a bit, as the standard LLF warm up kinda runs it's course after doing it 1 week strait.

20 rep squat
230#
Thanks to TJ and Lisa for yelling at me to man up and finish the damn thing.
Oh, and Lisa, welcome to the 4:30 Nerd Town Crew.

10, 9, 8,....
Cleans at 165# then run 200M.
13:10

Felt pretty good. I thought the weight would be the issue, but it wasn't that bad. Definitely pushed harder with TJ riding my ass...er...i mean....

Jumping in thru the loading doc vs. going thru the door and stairs definitely shaved some time off too.

Long time no post. GET OFF MY BACK!!!

LLF Warm-Up
Kipping Work

Fran
21-15-9
Thrusters, 95Lbs
Pull-ups
Time: 3:48

Thruster 2RM
Worked up to 185# but only did one at that weight.
Will suggestion of shrugging the shoulders to pump the weight up at the top of the thruster really helped as it didn't really feel like I was pushing much weight at all after the squat portion. Would like to try this heavier, but as it was after a KILLER Fran, I was kinda gassed.

20 rep squat program thingy.
Finished the last time we did this at 205#, but haven't done jack with my legs for about 2 months due to my knee injury. Started today with 185# along with Gareth and Shawn. Not too hard. Probably go up maybe 10 or 20#'s for the next one. I also only made it to maybe 3 of the classes last time around so it wasn't really like I was progressing too much.

Need to get some scores/weights in before I forget.

Push Jerk - 215 PR
Behind the neck Push Jerk - 205 PR (felt light but failed at 225)
Lynne - 138
Baseline - 3:55
Level 1 test - 4:58 (but used a PVC not a 45 barbell for OHS)

WOD 9/1/11
Murph.
Run 1 mile
100 pull ups
200 pushups
300 squats
37:42

In retrospect, I shoulda game planned this one differently.
I did 10 rounds of 10 pull ups, 20 pushups, 30 squats. And after the first 4 or 5 rounds I had to split the pushups to 10 rest 5 rest 5. But if I would have done 20 round of 5, 10, 15 I probably could've pushed strait thru. True, I only rested a few seconds, and the more transitions from one move to the next doing 20 rounds might eat that up, but it's worth a shot.

WOD 8/29/11

PRs set this/last week:

Deadlift: 415
Used a weight belt, which made ALL the difference. Feel like I could have easily thrown on another 30lbs or so. Kinda wanna try it again to see what I can get up to, as we were out of time...

Squat: 295
Which is just sad. I got to the bottom using 315 and my knee wasn't having it. Gotta get that looked at.

500M row: 1:31

Double Unders: 55 consecutively

8/15/11

Front Squat
Maxed out at 225

150 Wall Ball shots using 20#
7:42

Probably could have gone a bit harder as I wasn't dead at the end, but just didn't have the killer instinct on a Monday. My hip flexors crap out way before anything else.

8/9/11

Strength: Hang Power Clean
Maxed out at 225#
Cant say it was pretty but it got done....

8/6/11
Fight Gone Bad 6 total: 337

R1 - 142
R2 - 106
R3 - 90

Yeah, that's a drop off. Walker had a good idea about starting on the rower, as you don't lose the time getting into the rower, strapping in and all.

Box jumps and push presses, probably my 2 best moves were the ones that feel off the most round to round. Guess I gotta pace myself a bit more next time.

Tuesday, July 26, 2011

Run 800m
3 Rounds of Cindy

DE Front Squats 10x2@205Lbs and 185lbs

Helen
3 Rounds For Time
400m Run
21 KB Swings
12 Pullups
Time: 8:01 (PR...as I don't think I've done Helen before...so I don't know what a good RX time is)

I think this is the first time I did Helen. Pushed pretty hard and went strait thru, but not sure I can really do the KB swings much faster or the pull ups (until I freaking master the butterfly pull ups), so any time that I might be able to make up would have to be in the running, which is clearly my weak point.

Good big group today. Thanks to Blake and Fortner for keeping me afraid to stop should they blow by me at any second.

7/15/11 WOD

Row 500M
1:33 which might be my fastest time ever.

Filthy 50:
22:25

Thanks to Ty, Molly, and Natalie for mocking me. Meanies.
Why you gotta hate on my stiff leg dead-lift wall balls, and walking burpees?

CF Total 7/8/11

Squat 285#
Press 165#
Deadlift 405#

Total: 855#

Shot too high on my 3rd jump up on the squat to 305# and missed it, tho feel I coulda got it if my form was a bit better. You definitely kinda tire out as the hour goes on. I've pressed 175# before, but I guess not today. Deadlift of 405 felt pretty easy, but was kinda spent after it and couldn't get any heavier. Was shooting for a 850# Total, so I was happy with 855# but felt I left a little bit on the table. This is 60# heavier than my last total, which was about 6 months ago I believe.

Don't call it a comeback.
Or do. Whatever.

Need to start logging these more regularly.

As many rounds as possible in 20 minutes of:
15 Pull-up
30 Push-up
45 Squat

I managed 5 rounds, + 12 reps of squats
Pretty brutal. Think I started to get the gag reflex a few times, but held my lunch down.
Go me.