Strength: Front Squat 5 sets of 3
Did 135#-145#-155#-155#-145#
WOD shouldn't have been so hard, but with all the pull ups this week it made the knees to elbow really rough.
4 rounds for time:
15 wall balls 20#
8 dead lifts 165# (blue was 185# and green was 135# so I kinda split the difference)
12 knees to elbows. (on a good day with rested arms I might have tried to toes to bar, but not today).
Dead last again, 12:50, but I was steady throughout, would've been a different story with fresh arms, but hey that's the point.
Thursday, 28 February 2013
Wednesday, 27 February 2013
Crossfit log for Wednesday, February 27th
Needed a good workout and behold, I had one.
WOD Wednesday had skill work. Snatch pull, basically pulling the bar for a snatch, but up to chest height only.
WOD was 10 rounds with a 10 minute cap.
10-9-8-7-6-5-4-3-2-1 of
- pull ups
- power jerk (aka push jerk) 75#
I decided to go light and went with 75# (which was green scaled weight, blue was 95#, red was 135#) I'm really glad I did.
I think my mobility work is starting to pay off, my power jerk actually looked like a power jerk. Granted at 75# that's a lot easier to do than at 95# or 135#!
The first round I somehow managed to master the butterfly kip for like 7 consecutive pull ups and then 3 more to finish very quickly. (http://www.youtube.com/watch?v=NRFmwhK6LAs)
Subsequent rounds I was able to pull off 4 or 5 in a row, but eventually went back to the regular kipping pull up.
Had to hustle at the end, running between the pull up bar and my bar bell, finished with 0:03 seconds left on the clock!
Cashed out with 30 ab mat sit ups. Felt great.
WOD Wednesday had skill work. Snatch pull, basically pulling the bar for a snatch, but up to chest height only.
WOD was 10 rounds with a 10 minute cap.
10-9-8-7-6-5-4-3-2-1 of
- pull ups
- power jerk (aka push jerk) 75#
I decided to go light and went with 75# (which was green scaled weight, blue was 95#, red was 135#) I'm really glad I did.
I think my mobility work is starting to pay off, my power jerk actually looked like a power jerk. Granted at 75# that's a lot easier to do than at 95# or 135#!
The first round I somehow managed to master the butterfly kip for like 7 consecutive pull ups and then 3 more to finish very quickly. (http://www.youtube.com/watch?v=NRFmwhK6LAs)
Subsequent rounds I was able to pull off 4 or 5 in a row, but eventually went back to the regular kipping pull up.
Had to hustle at the end, running between the pull up bar and my bar bell, finished with 0:03 seconds left on the clock!
Cashed out with 30 ab mat sit ups. Felt great.
Tuesday, 26 February 2013
Crossfit log for Tuesday, February 26th
Back squats, focus on the bounce back from the bottom position, to help Olympic lifting.
4 sets of 6, did 185#, 185#, 175#, 175#
Wasn't getting a good bounce at 185# so I drop a bit of weight.
WOD was rough, 12 min AMRAP
20 hands stand push ups (used the feet on a box scaled variant)
30 power cleans 105# (should've done 95#)
40 push press 65#
50 kettle bell swings 20kg
50 abmat sit ups
made it to the end of the push press. Should've gone lighter on the cleans, took forever.
4 sets of 6, did 185#, 185#, 175#, 175#
Wasn't getting a good bounce at 185# so I drop a bit of weight.
WOD was rough, 12 min AMRAP
20 hands stand push ups (used the feet on a box scaled variant)
30 power cleans 105# (should've done 95#)
40 push press 65#
50 kettle bell swings 20kg
50 abmat sit ups
made it to the end of the push press. Should've gone lighter on the cleans, took forever.
Monday, 25 February 2013
Crossfit log for Monday, February 25th
Crossfit to day we had 15 minute to find our 1 rep max of 1 power clean, 1 power jerk, 1 clean & jerk.
Succeded at 125# failed at 145#
WOD was worse than Fran.
5 rounds for time 16 minute cap
5 bear complex @ 105#
10 pull ups.
Bear complex is:
- 1 clean
- 1 front squat
- 1 push press
- 1 back squat
- 1 behind the head push press
You can clean into the front squat and you can come out of the squat straight into a press which is more efficient but more taxing.
I made 4 rounds and the 5 bear complex, 10 pull ups short of finishing. It was a good workout though. Maybe if I'd done 95# it would've been better.
Succeded at 125# failed at 145#
WOD was worse than Fran.
5 rounds for time 16 minute cap
5 bear complex @ 105#
10 pull ups.
Bear complex is:
- 1 clean
- 1 front squat
- 1 push press
- 1 back squat
- 1 behind the head push press
You can clean into the front squat and you can come out of the squat straight into a press which is more efficient but more taxing.
I made 4 rounds and the 5 bear complex, 10 pull ups short of finishing. It was a good workout though. Maybe if I'd done 95# it would've been better.
Friday, 22 February 2013
Crossfit log for Friday, February 22nd
How do you make a kettle bell workout suck? Intersperse burpees! Ugh.
A few people on here might like this one.
But first, strength was strict press 4 sets of 8
Did 65#(8), 85#(7), 75#(6), 65#(7)
Didn't notice the extra 5# plates on the bar for the 85#, thought it was 75# and wondered why I had so much more trouble than 65#, until I noticed them.
WOD was 3 rounds for time:
16 kettle bell swings 16kg (the board said 20kg for blue, but I opted for lighter and was really glad I did).
8 burpees
14 one armed kettle bell snatches (7 per side) 16kg
8 burpee box jumps (20" box)
12 kettle bell taters 16kg
6 burpee pull ups.
18:50, brutal.
A few people on here might like this one.
But first, strength was strict press 4 sets of 8
Did 65#(8), 85#(7), 75#(6), 65#(7)
Didn't notice the extra 5# plates on the bar for the 85#, thought it was 75# and wondered why I had so much more trouble than 65#, until I noticed them.
WOD was 3 rounds for time:
16 kettle bell swings 16kg (the board said 20kg for blue, but I opted for lighter and was really glad I did).
8 burpees
14 one armed kettle bell snatches (7 per side) 16kg
8 burpee box jumps (20" box)
12 kettle bell taters 16kg
6 burpee pull ups.
18:50, brutal.
Thursday, 21 February 2013
Crossfit log for Thursday, February 21st
Strength: back squats 4 set of 6
115#, 145#, 165#, 165#
Post Fran, this sucked. Would've been nice if my triceps and lats weren't in a DOMS induced labour strike.
3 rounds for time
10 ring dips (hello triceps!)
10 knees to elbows (hello lats!)
10 hand release push ups (hello triceps!)
15 abmat sit ups.
11:12 DFL. Meh, it would've been a far different story if not for Fran on Tuesday. Glad it's done.
Wednesday, 20 February 2013
Crossfit log for Wednesday, February 20th
Sore despite my massage yesterday. Maybe so close to Fran wasn't a great time. Oh well.
WOD Wednesday
4 rounds for time. 20 minute cap
2 rope climbs
8 cleans 115# (did 95#)
20 wall balls (light) did 14# med ball
20 box jumps 20"
2 lengths spiderman crawl
12 athletes and 3 ropes meant we started at different stations, and since the stations weren't timed like FGB there was a couple of traffic issues, but it worked out.
I started on the wall balls. Made 3 rounds and had the 8 cleans left to do when the clock hit 20:00, so not bad. I'm glad I didn't go with 105# on the bar. 95# was hard enough.
WOD Wednesday
4 rounds for time. 20 minute cap
2 rope climbs
8 cleans 115# (did 95#)
20 wall balls (light) did 14# med ball
20 box jumps 20"
2 lengths spiderman crawl
12 athletes and 3 ropes meant we started at different stations, and since the stations weren't timed like FGB there was a couple of traffic issues, but it worked out.
I started on the wall balls. Made 3 rounds and had the 8 cleans left to do when the clock hit 20:00, so not bad. I'm glad I didn't go with 105# on the bar. 95# was hard enough.
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