Eva...the She Devil...

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps (70# DB)
30 Pull-ups

Been doing CF since beginning of January and Eva is by far one of the toughest I have done.
Started out feeling my way through. Really didn’t know how this was going to unfold. I told myself I was going to do at least the first round Rx’d and see how I felt from there.

Should have prehydrated better. My left quad was about to cramp and lock up. I felt it on the last 50m or so of the 4th 800m and on every rep of the KB swing afterwards.

Round splits:
Rd 1: 7:15 (7:15)
Rd 2: 10:00 (17:15)
Rd 3: 12:22 (29:37)
Rd 4: 12:19 (41:56)

Here is the break down of each lift.
70# DB swings…
Rd 1: 30 unbroken
Rd 2: 23, 7
Rd 3: 22, 8
Rd 4: 23, 7

Pull-ups 30 reps were broken up like this…
Rd 1: 16, 6, 6, 2
Rd 2: 10, 10, 10
Rd 3: 10, 10, 8, 2
Rd 4: 10, 10, 10

Read on the main site that the most elite do it in 30 minutes or so and you should scale to finish in about the same time give or take 3-5 minutes.

Time on my watch was at 41:56 at the end of 4 rounds so I stopped. At the time I was dying, but now that I am recovered I wish I would have sufferred through the 5th round just to say I did it as Rx’d all the way through. Next time it is 5 rounds or bust for me.

Cash Out: Went ahead and finished the fifth round not for time after about a 5-10 minute break.

Great WOD…Round one goes to Eva…

Cross Fit Total and CrossFit Football WOD

Squat: 405
Shoulder Press: 185
Deadlift: 405

Total: 995

All lifts were raw with not belt. Squat was A2G. Wish I would have done at least 190 on shoulder press now so I could at least be in the 1000lb club. I jumped from 185 to 205 and missed it twice. I will pay more attention to my numbers next time.

I also jumped from 405 on DL to 455 and couldn't budge it.

Decided I wanted to get some MetCon work in afterward, so I did the CrossFit Football WOD.

7 rounds for time of:

3 Handstand Push Ups
5 Power Cleans 185 lbs
7 Pull Ups (Chest To Bar)

As Rx'd: 11:26

All PU's were legit C2B. Grip on Power Clean felt like a limiting factor on this WOD. Had to stop to regrip several times. Did all C2B PUs unbroken until the last round. Did 4, 2 , 1...mentally weak I guess...

One Handed PP, DL, run 800m

Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

Go heavy, run fast. Post time to completion and loads to comments.

Loads:
65 on PP
135 on DL

Time: 23:44*

*Ran about 885m on the first round and then adjusted for the last three. Still estimate about 825-30ish with the extra distance in the weightroom to cover.

I am most definitely not a half miler!

Nicole

Complete as many rounds in 20 minutes of:

Run 400m
Max rep Pull-ups

1. 400m + 26 PUs
2. 400m + 17 PUs
3. 400m + 13 PUs
4. 400m + 13 PUs
5. 400m + 11 PUs
6. 400m + 11 PUs
7. 200m when time ran out...

Previously:
Got through 5 full rounds and finished the 6th 400m in 20:48ish...will have to check and update. I know I only did 77 PUs last time.

Did 91 PUs this time and almost one more round of running in.

20 minutes of Thruster, Hang Power Cleans, and Sumo Deadlift High-Pull

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

This WOD was brutal on the grip!

As Rx'd: 11 Rounds + 5 Thrusters, 7 HPC, and 5 SDLHPs

Finished 12th round in 20:31...

Did some Pistol Squat Practice and Double Under practice as a Cash Out.

Rest Day

Went in and messed around with the Hang Power Snatch. Had a hard time with maintaining my grip to pull.

Only went up to 165# felt like I might have been able to go a little heavier, but really wasn't too motivated to.

Did do some GHD sit-ups and back extensions along with 3 sets of 10 HSPUs. I placed two thick 45#plates and dropped my head between them to the floor. Only added about 1.5" to my ROM, but I could definitely tell a difference. I think I am going to try to work on those more.

Ran down and went through the Wells Fargo course at the Park today. It was a hot and muggy one. Had to wring out my clothes when I got back.

Skills I want to work on.
Hand Stands
HSPUs from 45 bumbers
L-Hangs/Sits
L-Pull-ups
Double Unders
Pistol Squats
Snatch

Front Squat 5 x 3

CFWU x 3

Warm-up:
95 x 5
135x5
205x3

5 x 3
245-265-280-290(f)-275-290(pr)-300(1 rep)

Pr'd by 5lbs.

Cash out:
Hang Power Snatch Practice.
225lb Bench Press 3 x 10
Ab work.