Sorry Ryan. Inadvertently posted on your log.

WOD #1

5 rounds
5 Muscle ups
10 Power Cleans @ 135 lbs.
200m run

(Rx) 20:15

WOD #2 (cool down)

2000m row

larissa - 21 November 2011 04:54 PM

FYI I think your time was 8:14...you definitely beat me!

Awwww yeah! Sat at my desk all day and still managed to improve my Fran time by 20 seconds!!

FYI I think your time was 8:14...you definitely beat me!

WOD

Fran:
21-15-9
Thrusters
Pullups

My first time at RX 95 lbs. Time was 8:34.

Pullups were easy. Thrusters were pretty brutal. Heavy weight and I've probably got too much shoulders/not enough rack position at the bottom of the squat. I wasn't very winded, so gains will come from strength/technique improvement.

STRENGTH

Find your 2-rep max thruster.

Pretty gassed and right bicep was tweaky. I worked up to 135 lbs. and got 1.

WOD

5 rounds:
5 clean complex at 115 lbs. (power clean, hang power clean, squat clean)
5 muscle ups

22:28 (RX)

I was pretty happy with this one. 115 lbs. is a tough weight for me on the hang power clean, but I've gotta get ready for Death by Barbell.

(Didn't log Monday's workout, but I hit the 20 rep back squat at 195 lbs.)

... and I'm back on the WOD log!

STRENGTH

20 rep back squat @ 185 lbs

WOD 1

3 rounds:
250m row + max pullups in 2 minutes
2 minutes rest

Score: 51 pullups

WOD 2

150 air squats
2000m row
150 air squats

Time: 17:34

STRENGTH

Squats
5x5

225 lbs., but failed on the 2nd rep of the last set when Chris had me drop it down an inch deeper.

WOD

10 rounds of Cindy (5x pullups, 10x pushups, 15x squats)
1 mile run
50 burpees

With a 30 lbs. weighted vest, what!!?? The run was brutal with the vest bumping up and down. Felt pretty bad ass though. There will be more vest workouts.

Time: 28:18

August 9
WOD

1000m row
21 thrusters at 95 lbs.
15 burpees
2 minute rest

1000m row
18 thrusters at 95 lbs.
12 burpees
2 minute rest

1000m row
15 thrusters at 95 lbs.
9 burpees

Time:
19:04 (with rest subtracted)

August 8
WOD
Max (muscle-up to) ring dips + max ring pull-ups in 20 minutes
64 ring dips + 62 ring pull-ups

STRENGTH

Split-Jerk
1 rep at a time, find your max

I suck at these. Just went with 75 and worked on my form for the 20 minutes.

WOD

10, 9, 8, etc...

Split-jerk (65 lbs)
Overhead walking lunge (45 lbs)
Pushups

18:58

STRENGTH

10 sets of 2 reps alternating:

Strict press (115 lbs)
Weighted pullups (45 lbs)

Only managed 1 rep on strict press sets #5-9, but got 2 on #10! No prob on the pullups.

WOD

400m run
21 push press at 75 lbs
21 v-ups
400m run
15 push press at 75 lbs
15 v-ups
400m run
9 push press at 75 lbs
9 v-ups

10:57

Would've been RX, but I swapped knees-to-elbows for v-ups since I've got two tears on my right hand. Felt good!

August 2:
Cindy at CrossFit NYC
16 rounds

August 3:
6 mile run

Warm-up, which was practically a WOD:

3 rounds of:
200m farmers walk with 1.5 pd
Max rep pirouette pushups

49 total pushups.

WOD 1:

7 minutes
800m run
Box jump burpees until the clock ran out

49 box jump burpees

WOD 2:

3 rounds of:
30 overhead walking lunges with 45 lbs
30 ab mat situps

8:59 RX

Felt pretty good today!!

STRENGTH

10 sets of 2 front squats with 1 minute rest in between

2 sets at 135 lbs
3 sets at 155 lbs
5 sets at 175 lbs

Could have pushed the weight heavier.

WOD

Helen

3 rounds of 400m run, 21 kettle bell swings, 12 pull-ups

RX @ 10:53

I went out way to fast and was really slowing down halfway through the second 400m run. Pacing it right would have been worth at least 30 seconds.