Monday

Grace on Crack!

Awesome WOD. I also PR'd Grace in the process... new Grace pr is 4:15

AM Reps AP 10 Mins - total 58
Clean and Jerk

3...2....1... GO!

Saturday

CrossFit methodology says "learn and play new sports", and I have been really wanting to try BJJ. So I went to a Mixed Martial Arts studio and took my first Jiu Jitsu class.

It was awesome, we spent about half the time learning several moves. First a choke using arms, then from that into an arm bar, then moving from that into a leg choke.

After than we did several matches of 5 min each. it was like doing several WODs in a row... I get the "Fight Gone Bad" wod now. Its 5 mins of going all out, and someone trying to choke you, so you cant breath. then a quick rest then going again.

Think this is going to be part of my Saturday routine!

Friday

Strength:

WOD

15 Deadlifts #185
10 Burpees

20 Air squats

- 7 rounds... yes, 7!

I liked this one, at first glance, #185 sounds easy until you start to add up the total reps, 105 deadlifts stopped most people dead in their tracks.
the burpees are... well, burpees.  and the squats start to hurt after a few rounds but the body weight stuff its easier to push through.

all 7 rounds actually went pretty quick.

Time - 13:08 RX

Wednesday

DT - first time doing this WOD, its one of my new favorites!

5 Rounds

#135

12 Deadlifts

9 Hang Cleans

6 Jerks

Time - 13:26

The DL were obviously easy, the Cleans were tough, the got pretty exhausting, especially my grip, I lost a few on the way up just cuz of sweat and grip.

but the jerks were, by far, the hardest part.

What really sucked is that if you drop the Jerk, you have to do another deadlift to a clean... so, I actually got extra credit for because most of my jerks were in sets of 2 or 3!

Tuesday 6/22

WOD

10 Sumo DL high pull #115

15 box jumps 24''

30 ab mat sit ups (no feet anchor)

5 rounds

Time - 12:22

The first rounds was easy... but the last 4 were painful. The SDLHP were hard, but not too bad. But my legs were weak for the box jumps. I tried to make sure to realllly open the hip on every jump. Sit ups were fine, pretty much a rest station.

Monday

WOD

30 Wall balls #20

30 Groud to over head #95

30 KB swings #54

30 OH Squats

30 burpees

11:40

temp - 99 degrees!

Thursday 6/17

I did this classic WOD once up in Seattle. Doesn't sound too hard, but it left me sore as heck!

AMRAP 20

400m Run

max pull ups

7 Rounds - 1.75miles

126 pull ups

this was actually far less than the amount of pull ups I got last time. but I think its b/c I got a huge blister mid way thru the WOD. I still dont think I would have beat my last number of pull ups, but I definitely would have got a lot more on the workout.

It was still a good one either way!

last tuesday...

3 Rounds of:

20 Med ball cleans

100ft of walkin lunges

10 KB snatches Right arm 1.5pood

10 KB snatches left arm 1.5pood

legs are pretty jell-o after the med ball cleans so lunging feels "awesome"!

KB snatch on the right arm was cake.. left arm on the other hand was killer.

Time - 18:24

slacking on the posts... not the WODS!

The WOD from the South Central Regional Games was awesome. Some guys finished in sub 5 mins.

I love the fact that you can not hide you weaknesses in CrossFit. I rocked out 10 Muscle ups in less than a minute. The 15 HSPU, which usually can be done in 2 short sets took a lot longer than I expected b/c my arms were already tired from the muscle ups.

But if you are excellent at one area, like body weight gymnastic movements, you will probably be slower at heavy lifts.

(not sure why Joe is staring intently at my ass?!?)

20 squat cleans at #155... thats over BW for me! They were hard and heavy!

then a 400m run

Time - 12:09

Sunday

Did a WOD from the South Central Regionals! It was sick... very fun WOD.

WOD:
100 Double Unders
---
3 rounds of:
10 DL #225
Farmers Walk #54 KB/each hand 100m
---
Row 1000m
For time - 13:09
Carrying the KB, they felt like 1000 pounds, I have never felt 53 pounds that felt so heavy. Its the combination of the heavy DL then walking 100m with the KB's but my arms were burning! the rest of the WOD was challenging, bu not too bad compared to the Farmers walk!

Strength:
Snatch
Warm up: 5x75, 5x75
sets of 95 & 115
tried to pr at 125 but failed twice, still having trouble with going heavy, but Im definitely getting better form and more comfortable with the lift!

The guy in white, Paul Smith, was a beast! x-NFL player now a competitive CrossFitter.

Thursday

Death By Dead-lift

With a running clock do one dead-lift the first minute, two the second minute, 3 the third, continue until you cannot complete all of the reps in the time allotted . Use Aprox. 60% of your 1RM
 
#225:  12 rounds + 5 reps

 

Strength:

Press

warm up: 5x65, 5x65

5x75, 5x85, 6x95

Wednesday

Strength:

Deadlift

10 x 135,

5x 225,

5x 235,  65% of 1 RM

5x265 75% of 1 RM

4x305 1x295 ~85% of 1 RM

Met-Con

row 2000m

Time - 7:49

See yesterdays post about my time.... and why its sooo slow!