5/12/12

WOD:
3 Rounds for Time:
30 Cleans (#95)
30 Pull-Ups
2 x Ritch Street Run

34:12 (Rx'd)

I'm just glad I finished under the 35 min time cap. Big thanks to Tyler for pushing me at the end. He definitely made me sprint at the end to prevent him from beating me Otherwise I'm sure I would have just jogged in.

Whew, very very close to a pukie on this one.

4/14/2012

Warm-up
Jog around block
3 rounds 30 sec each:
Squat
Mountain Climbers
Hollow Rocks
CF Pushups

WOD:
3 Rounds for time
2x Ritch St Run
50 Thrusters (45#)
30 Pull ups

Time - 25:45

Fun workout, it's good to get back in the gym! Haven't been showing up all that much lately, work has been dragging me down. Hope to change that and start showing up more consistently! Thrusters felt alot better than I expected.

4/4/12

Warm Up:
1000m Row
50 Lunges
50 Dislocates

Skill: Muscle-ups

WOD 1:
5 Rounds for Time:
5 Burpees
10 Power Cleans (#135)
200m Run

At 10 min I got through round 4 completely and had done 5 burpees + 4 cleans of round 5.

WOD 2:
2000k Row
Time = 7:42

4/1/12

11:30 open gym

WOD- "APRIL FOOL'S DAY!"
For time against a running clock (started at the one minute mark):
30x snatch 135# (8:40 to complete, did this using 115#)
Rest 5 minutes, then...
1000m row (finished at 17:40, 2:00min/500m pace)
75x power snatch 75#
1000m row

31:47 therefore 30:47 after subtracting minute

Awesome day at the gym! Helluva WOD Scott, good choice!

Alright! Took over a week off to let my back rest and to pay a couple visits to Dr. Lord, but I'm back and feeling great!

3/24/12

Crossfit Games Open WOD 12.5
7 Minute Ladder:

3 Thrusters (#100)
3 Chest to Bar Pull-Ups
6 Thrusters (#100)
6 Chest to Bar Pull-Ups
9 Thrusters (#100)
9 Chest to Bar Pull-Ups
12 Thrusters (#100)
12 Chest to Bar Pull-Ups
15 Thrusters (#100)
13 Chest to Bar Pull-Ups

Total Score: 88

Really enjoyed this one. The thrusters felt way more manageable than I was expecting. The last set of C2B's really sucked, was down to singles.


3/14/12

Crossfit Games Open WOD 12.4
12 Min AMRAP:
150 Wallballs (20#)
90 Double Unders
30 Muscle Ups

Total Score: 136

Terrible performance on this one. Had about 30 no reps and that's not exagerating. Just wasn't in it physically (back pain) or mentally.

3/12/12

Strength:
Low Bar Back Squat – 5 x 5
135 lbs
165 lbs
195 lbs
195 lbs
195 lbs
195 lbs
195 lbs

This felt good, could've gone heavier but back was tight.

WOD:
Ritch Street Run
21 Back Squats (95 lbs)
Ritch Street Run
15 Back Squats
Ritch Street Run
9 Back Squats

6:50 (Rx'd)

Back freakin hurt for the last 2 rounds. Didn't damage it or anything, these wods with running and squats are just always painful for some reason... aggravating too because I had more gas in the tank

3/9/12

Strength:
Clean and Jerk
Worked up to 175 lbs
Could have gone heavier but form started to suffer.

WOD:
"DT"
5 Rounds for Time:
12 Deadlift (#155)
9 Hang Power Cleans
6 Push Jerk

13:26 (Not Rx'd, Used 135#)

3/7/12

Crossfit Open WOD 12.3:
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

Score - 8 Rounds even

3/5/12

Strength:
Snatch
1-1-1-1-1

135 - 145 - 150 - 155 - 160

Once I got up to 155# I could only do it if I splitted instead of squatted. I need to just practice alot of reps at 135-145# with the squat snatch to start feeling more comfortable. In the meantime, my max snatch will continue to be with a split.

WOD
AMRAP
2 Front Squats (Rx 185 lbs)
10 T2B

Score - 8+3 Rounds (155 lbs)

Wow, those T2B got hard! I think I'll start practicing these in my warmups more often...

3/3/12

5k Run
22:52

Was planning on running faster than this but I had lower back pain for the whole thing, so I kinda took it easy. Felt great to get out on such a beautiful day though!

3/2/12

Crossfit Games Open WOD 12.2
Take Two
AMRAP in 10 minutes:
30 Power Snatch (75 lb)
30 Power Snatch (135 lb)
30 Power Snatch (165 lb)
Max Reps Power Snatch (210 lb)

Score: 60 Reps

I'm actually starting to really like this lift now. Afterwards, Amy made a really good point though, I need to practice the squat snatch or split snatch (splitting to the front) in lieu of my "side split" snatch. It worked for me and enabled me to get through 30 reps at 135, but at the end I had to REALLY spread my legs wide to get under the bar, haha. And that's probably not great on the knees. Anyways, again - thanks to everyone for cheering me on, I couldn't have done this without all the support!

2/29/12

Crossfit Games Open WOD 12.2
AMRAP in 10 minutes:
30 Power Snatch (75 lb)
30 Power Snatch (135 lb)
30 Power Snatch (165 lb)
Max Reps Power Snatch (210 lb)

Score: 56 Reps

Going into this, my goal was to get mabye 35 to 40 reps. I knew my last 1 RM snatch (from 1 month ago) was 135# so I probably wouldn't be getting a whole lot of reps at that weight. So I'm real happy with this score. Going to attempt again on Friday and should be able to finish the second set for a score of at least 60 reps. I'd really like to be able to get at least 1 rep at 165#, but it's doubtful...

Big thanks to Tyler and Amy for cheering me on during this WOD!! It helped alot!

2/27/2012

WOD 1:
Fran
5:45 Rx'd

So this is exactly the time I got last time I did this. That sucks. Mentally, I just wasn't in the game today. Couldn't (or chose not to...) mobilize the strength to push through the reps, instead just dropped the bar or dropped off the bar. Oh well, you have good days and bad days.

WOD 2:
3 rounds:
Row 250m
20 wall balls (20#)
10 pushups

8:22 Rx'd

This was alright, but similar to Fran I just didn't have alot of drive on this.

2/27/2012

CF Games Open WOD 12.1
7 Min AMRAP
Burpees - jumping and touching a point 6 in above fingertips at full extension

Score - 113

Really happy with this. It was an 8 rep improvement over my score from Wednesday night. My only strategy going into this one was "just don't stop". I think I pretty well stuck to that plan. I was definitely wrecked after this WOD, probably the hardest I've pushed myself in a while!

2/22/2012

CF Games Open WOD 12.1
7 Min AMRAP
Burpees - jumping and touching a point 6 in above fingertips at full extension

Score - 105

The jumping to 6" target definitely added a whole new dimension into this for me. My legs ended up being my limiting factor. Fun workout though, just gotta keep pushing yourself. Very tempting to do this again...