5K

Forgot to post this the other day.

5K as Rx'd: 24:45 (31 sec off my PR)

Wall Ball and Rope Ascents

Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

As Rx'd:

Wall Ball/Rope Ascents
31/1 3/4
31/2
31/1 3/4
31/1
33/1

Wall Ball Shots: 157
Rope Ascents: 7.5

Have a nice rope burn to show for this one...

CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

BS: 365x2*
SP: 190 (same as last time)
DL: 475 (10# PR)

CFT: 1030 (ties most recent best back on 10/13/09)

Best ever CFT was back in January '09 with a total of 1080 but I was using a belt and wieghing close to 220. Now I am averaging 203-05# and all lifts are raw. Not sure if that is a legit comparison but it lets me know where I am at.

*I am experimenting with my back squat technique. I am trying to recondition myself to a high-bar back squat. For as long as I have been squatting I have alsways done a low-bar back squat. The probelm is I tend to bend over at the waist. Therefore I have decided to do the HBBS in order to prevent myself from bending over at the waist so much.

I took it easier today considering the change in technique. I felt strong up through 365, but when I attempted 385 my form degraded pretty bad during the lift and Ben had to spot me pretty tight. I got it up but I can't count it as a legit lift due to the fact that Ben had to spot me...that and my form degraded pretty badly.

Garrett

Three rounds for time of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups
 
Saw this WOD and immediately thought "skill day". I could only do 1/3 of the exercises as Rx'd. A little disappointed in myself. I did not attack this very hard. I usually power through squats and I sort of had a "ho-hum" attitude about it today. I think I even lost count on my last round of squats and may have done 10-15 extra reps.
 
I had to sub piked ring HSPUs using the 48" box and tuck pull-ups for L-pull-ups.
 
Total time: 20:06-7...missed my watch at the end.

Max Rep 2/3 BW Thrusters and Pull-ups

Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups

BW: 203-4

Thrusters (135#): 21-16-12-13-15: 77 reps

Pull-ups: 38-27-22-20-25: 132 reps

Linda

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean (Power): 3/4 body weight

Set up three bars and storm through for time.

Body Weight: 203 (down 2lbs from 205 in November)

Deadlift 1.5 Body Weight (304.5): 305
Bench Press Body Weight (203): 205
Clean (Power) 3/4 Body Weight (152.5): 155

Time: 18:01

My goal was to be under 28min. Last time I did it in 28:18. I was shocked to get a PR by over 10 min.

I decided to stick with Power Cleans for comparison to last time. I should probably attempt it as Rx'd and do Squat Cleans next time this comes around. I know that would easily add another 10 min to the time. I just figure it has enough suck-factor as is doing Power Cleans.

Tabata This!

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Had to sub 45# SDLHP for rows. Everything else was as Rx'd

SDLHP:
15-15-15-14-14-14-14-14 (111)
Squats:
20-20-20-20-20-20-20-20 (160)
Pull-ups:
14-14-13-8-7-8-7-6 (77)
Push-ups:
24-20-13-10-9-8-7-8 (99)
Sit-ups:
16-15-14-13-13-13-13-13 (110)

Total Score: 14 + 20 + 6 + 8 + 13 = 60

(rep total: 557)

2009 CrossFit Games Final Event

For time:
155 pound Squat clean, 15 reps (8-4-3)
30 Toes to bar (15-10-5)
30 Box jump, 24 inch box (slow and steady
15 Muscle-ups (15 singles)
40 pound dumbbell Push press / push jerk, 30 reps (15-15)
30 Double-unders (Strung about 10-12 together at first and then it was hit and miss)
135 pound Thruster, 15 reps (7-5-3)
30 Pull-ups (10-10-10)
30 Burpees (10-11-9)
300’ Walking lunge with 45lb plate held overhead (3 trips down and back in the weight room)

As Rx'd: 26:39

I was hoping to get under 25, but I just could not pull the trigger this morning. I knew when I had to break up the squat cleans that it was going to be a rough morning. I thought for sure I would be able to do them unbroken.

HSPU, KB Swing, & GHD Sit-ups

Max rounds and reps in eight minutes of:
4 Handstand push-ups (Head to deck, no parallelets)
2 pood Kettlebell swing, 8 reps
12 GHD situps (full ROM)

Subbed 70# DB swings for 2 pood KBs.

Otherwise As Rx’d:

7 rounds + 4HSPU + 8KBS + 8GHD Sit-ups

I saw the video on the main site of the guy doing one-armed Isabel so I decided to tried some one-arm snatch and was only able to get 125# with my right arm and I had a slight press at the top. Left arm felt mighty awkward. Definitely something to practice though…that dude in the vid is a beast!!

Max Snatch

1 rep-max Snatch

Ten minute time limit, not including warm up.

A little frustrated with this one today. I felt strong during the WU but I hit a mental wall when the timer started.



I tied my PR of 185#.


I feel like it went up pretty smoothly, but when I put on 195 I just could not force myself to pull myself under the bar to receive it. Pulled it high enough, but I guess I just chickened out. I definitley need to practice these more if I am going to improve. Might make it a mandatory ME WOD once a week or something…

Rows, Power Cleans, and Thrusters

Five rounds for time of:

Row 500 meters (subbed 50 SDLHP w/ 45# bar)
135 pound Power clean, 12 reps
95 pound Thruster, 15 reps

As Rx’d: 27:28


This one was rough…I wanted to quit after the first round but pushed through. Didn’t feel like I had a lot in the tank this morning. I had to hit it solo at 6:30am. It was hard to get motivated.

Wall Ball Shots and L Pull-ups

For time:
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups

Reps as Rx’d.


Pull-ups as Described…

Tried to do them on my rings. Got through the first 15 L PUs on the first round and then I was doing sets of 3-5. By about rep 10 of the round of 20 L-pull-ups I had progressed to Tuck-pull-ups in sets of 3-5. By the very end I was doing sort of a kip to a tuck PU…I probably looked like a fish dangling on a line…

Wall balls weren’t too bad, I had some character failures on the 40 (32-8) and 30 (25-5) rounds. The round of 50, 20, and 10 were unbroken. Pull-ups were a slog, but I did do the most consecutive L-pull-ups I have done to date.

Total Time: 15:50

Timed Back Squat Couplets

Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2

As Rx’d:

185-225-245-265-285-305-325-345-365-385

Wasn’t sure how to approach this one. I just went for max effort. My goal was to hit 405 on the last set, but my set of 385 was tougher than I thought it would be. I unracked 405, but could tell I was not in the right frame of mind and decided to err on the side of caution today.

Almost wish I would have kept the weight around 275 and just worked on explosiveness as mentioned several times on the boards. Maybe next time.

Cashed out with some more squats and stretching
225x5
185x10
135x20

Stephen

30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

as Rx'd: 20:34

Deadlift 7x5

Whew...this one was physically taxing...

WU sets x 5 reps each
135-225-275

Work Sets:
315-335-355-375-395-415-435(f x 1)-435(f  x 1)

Last time we DL'd I pulled 435 x 3 on my last set. I was hoping to do it 5 times today, but by the time I got to 435 I was pretty cashed. I attempted it twice and both times I picked it up and realized there was no way I was going to do this 4 more times so I called it a day.

Messed aroud with some MUs in the power rack afterwards. Was able to put together a couple of "two-in-a-rows". Best ever on MUs is 3 in a row hanging from the rafters. Still have to keep my knees bent in the rack.

SDLHP and Inverted Hang

21-18-15-12-9-6-3 rep rounds of:
135 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible

On SDHP’s, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time.

As Rx'd

Ended up modifying the Inverted Hangs. Started out trying to do it with legs and torso straight, but ended up doing one leg bent. None of them were very pretty. I have been told I have a lead butt and today's WOD pretty much confirmed it.

Kelly

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
 
As Rx'd: 33:15

Kelly totally owned me today. Two out of the three movements are goats of mine. I hate to run and am terrible at box jumps. I did get to break in my new homemade Wall Ball. It worked like a charm! It is a little heavy though (21.6#) but close enough for the folks I run with…

Griff

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
 
As Rx'd on a snow covered Track: 14:51

Thrusters, Muscle-ups, and 400m Run

Five rounds for time of:

155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m (actually about 420-30m)

I mulled this one over for quite some time trying to figure out how I was going to do this one. I have rings…I can do muscle-ups…but I haven’t been able to secure a place to mount my rings in the weightroom so I can do MUs during a WOD. I have been going up to our wrestling room and mounting the rings off the rafters to practice MUs on rest days and afternoons when I have time.

In the weightroom I typically mount them in the power rack and work on progressions…that was before I nailed my first MUs a few weeks ago. The thought of having to revert back to doing progessions put a foul taste in my mouth…

That being said, I set the rings up in the rack like I used to except I adjusted them high enough to do Rx’d MUs…I just had to keep my knees bent the whole time. I did have to reset every time because the rings were too low for my comfort to allow me to drop down into full extension without fear of smashing my knees into the floor should my grip fail.

I ended up doing all rounds Rx’d except the last two MUs on the 5th round…I just could not get them to click. I missed about 3-4 times so I adjusted and finished with two kneeling MUs and then took off running.

So…my time…almost Rx’d (did kneeling MUs on last two reps in round 5): 19:10

On the bright side, this was my first WOD requiring MUs that I was able to do…or at least attempt to do as Rx’d. I can’t complain too much…hopefully it will only get better from here. I did cash out with about 5-10 more legit MUs…those two missed MUs are going to haunt me for quite some time I’m afraid…