Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
As Rx'd: 9:53
Previous time:13:16*
*last time I did Helen it was 15min after doing DT.
Wednesday, September 30, 2009
Tuesday, September 29, 2009
Snatch 7x1
This lift is definitely a goat of mine...very frustrating. Need to spend some time working on this one.
Felt good starting out, but hit a wall...not sure if it was mental or physical.
155-165-175(PR)-185(f)-185(f)-165-175(f)
Did two sets of 5 @ 135# to focus on form and dropping under the bar.
I think I might have started too heavy and jump up in weight too fast. Might go back this afternoon and work on it some more...we shall see...
Felt good starting out, but hit a wall...not sure if it was mental or physical.
155-165-175(PR)-185(f)-185(f)-165-175(f)
Did two sets of 5 @ 135# to focus on form and dropping under the bar.
I think I might have started too heavy and jump up in weight too fast. Might go back this afternoon and work on it some more...we shall see...
Sunday, September 27, 2009
Thrusters, Hang Power Cleans, and Sumo- Deadlift- High-Pulls
Complete as many rounds as possible in 20min of:
95lb Thrusters, 5 reps
95lb Hang Power Cleans, 7 reps
95lb Sumo-Deadlift-High-Pulls, 10 reps
As Rx'd: 14 rounds in 19:56.
PB by 1.5 rounds. Back in August I only did 12 rounds + 5 Thrusters + 4 HPCs.
Was able to transition between and do all thrusters and HPCs unbroken and with out dropping the bar through round 7. Then I was able to do all thrusters and HPCs through rep 5 before dropping the bar. Grip is definitely improving. I think it made a difference today.
95lb Thrusters, 5 reps
95lb Hang Power Cleans, 7 reps
95lb Sumo-Deadlift-High-Pulls, 10 reps
As Rx'd: 14 rounds in 19:56.
PB by 1.5 rounds. Back in August I only did 12 rounds + 5 Thrusters + 4 HPCs.
Was able to transition between and do all thrusters and HPCs unbroken and with out dropping the bar through round 7. Then I was able to do all thrusters and HPCs through rep 5 before dropping the bar. Grip is definitely improving. I think it made a difference today.
Thrusters, Hang Power Cleans, and Sumo-Deadlift-High-Pulls
Complete as many rounds as possible in 20min of:
95lb Thrusters, 5 reps
95lb Hang Power Cleans, 7 reps
95lb Sumo-Deadlift-High-Pulls, 10 reps
As Rx'd: 14 rounds in 19:56.
PB by 1.5 rounds. Back in August I only did 12 rounds + 5 Thrusters + 4 HPCs.
Was able to transition between and do all thrusters and HPCs unbroken and with out dropping the bar through round 7. Then I was able to do all thrusters and HPCs through rep 5 before dropping the bar. Grip is definitely improving. I think it made a difference today.
95lb Thrusters, 5 reps
95lb Hang Power Cleans, 7 reps
95lb Sumo-Deadlift-High-Pulls, 10 reps
As Rx'd: 14 rounds in 19:56.
PB by 1.5 rounds. Back in August I only did 12 rounds + 5 Thrusters + 4 HPCs.
Was able to transition between and do all thrusters and HPCs unbroken and with out dropping the bar through round 7. Then I was able to do all thrusters and HPCs through rep 5 before dropping the bar. Grip is definitely improving. I think it made a difference today.
Saturday, September 26, 2009
Angie
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Must complete 100 of each exercise before moving on to the next.
As Rx'd: 17:45
Previous time 19:18
Went into it thinking I could do sets of 25 pull-ups to get my 100 in, but ended up doing 25-20-10-7-6-6-5-5-5-6-5
Did 30 Push-ups unbroken then 10 and sets of 4-5 following to finish out.
All sit-ups were unbroken. Took it slow and steady and kept moving.
Took the same philosophy with the squats. Took about a 2 second break after rep 56ish and then slow but constant movement to finish.
Pull-ups and Push-ups really bogged me down this time.
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Must complete 100 of each exercise before moving on to the next.
As Rx'd: 17:45
Previous time 19:18
Went into it thinking I could do sets of 25 pull-ups to get my 100 in, but ended up doing 25-20-10-7-6-6-5-5-5-6-5
Did 30 Push-ups unbroken then 10 and sets of 4-5 following to finish out.
All sit-ups were unbroken. Took it slow and steady and kept moving.
Took the same philosophy with the squats. Took about a 2 second break after rep 56ish and then slow but constant movement to finish.
Pull-ups and Push-ups really bogged me down this time.
Friday, September 25, 2009
Squat Clean and GHD sit-ups
For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups
As Rx'd: 11:08
GHDs bogged me down a bit. All Squat Cleans were legit and unbroken.
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups
As Rx'd: 11:08
GHDs bogged me down a bit. All Squat Cleans were legit and unbroken.
Wednesday, September 23, 2009
Body Weight Bench, Pull-ups and Squat
Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat
Body Weight: 209.2
Weight used: 210
Bench-Pull-ups-Body Wt. Squats @ 6:30am
20-38-25*
13-21-21
12-20-22
DNF rounds 4 and 5. I ran out of time and had to get to a meeting. This WOD took longer than I thought it would. I wanted to go faster, but I just couldn’t make myself. The squats sucked! They totally wiped me out. Had a visit from pukie this morning as well. First time since starting Crossfit. I have had several “almosts”, but today was the real deal. I had to lay down for about 20 min to recover. Everytime I stood up, the room began to spin and my world started to fade to black…good times right?
*My first set of squats I know I shorted mysefl. I could have gotten at least 30, but I racked it…not sure if it was because I knew I still had 4 more rounds to do or what. Kind of mad at myself about that.
I am planning on going back to finish my last two rounds later. I know it is not Rx’d and am missing the intended outcome by splitting it up, but I want to at least get 5 rounds in. Next time I will plan for more time and hopefully make it through…
Came back in before practice and knocked out the last two sets.
Bench-Pull-ups-Squats
18-30-25
12-16*-25
*tried doing a butterfly kip to see if I could and that messed up my rhythm a little. Felt like I was fighting what was natural and forcing myself to do something unnatural. Need to remember to practice that at a time other than during a WOD...
Body weight bench press
Pull-ups
Body weight back squat
Body Weight: 209.2
Weight used: 210
Bench-Pull-ups-Body Wt. Squats @ 6:30am
20-38-25*
13-21-21
12-20-22
DNF rounds 4 and 5. I ran out of time and had to get to a meeting. This WOD took longer than I thought it would. I wanted to go faster, but I just couldn’t make myself. The squats sucked! They totally wiped me out. Had a visit from pukie this morning as well. First time since starting Crossfit. I have had several “almosts”, but today was the real deal. I had to lay down for about 20 min to recover. Everytime I stood up, the room began to spin and my world started to fade to black…good times right?
*My first set of squats I know I shorted mysefl. I could have gotten at least 30, but I racked it…not sure if it was because I knew I still had 4 more rounds to do or what. Kind of mad at myself about that.
I am planning on going back to finish my last two rounds later. I know it is not Rx’d and am missing the intended outcome by splitting it up, but I want to at least get 5 rounds in. Next time I will plan for more time and hopefully make it through…
Came back in before practice and knocked out the last two sets.
Bench-Pull-ups-Squats
18-30-25
12-16*-25
*tried doing a butterfly kip to see if I could and that messed up my rhythm a little. Felt like I was fighting what was natural and forcing myself to do something unnatural. Need to remember to practice that at a time other than during a WOD...
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