Since my head has still been hurting I'm laying off heavy lifts for a while. So only did a wod that Joc did and looked fun.
Wod
3 rounds
20 pull ups
20 cross chops 53#
20 sit ups

me- 6:18

finally back in the box

came back to CFwest today. Did some photo shoot stuff, deadlifted 495x1 basically cold.

then did  Cindy
AMRAP 20 mins
5 pull ups
10 push ups
15 squats

me: 23 rounds
Last time was 17 rounds  but that was in Feb and about 20 pounds of BW ago. Still, a PR by 6 rounds is pretty cool, and I almost beat Kyle.

Partner chief with a run, no big deal :)

Tday partner WOD

4 rds
400m run
AMRAP while your partner runs
3 PC 135#
6 push ups
9 squats

me and Beto: 15:58
each round I did 3 rounds of the triplet. Felt pretty OK, my head started banging about an hour later so i took some advil (dont hate me kyle) abnd it feel so much better.

i think i played modern warfare 2 for 10 hours today.

drink more water, have less headache?

bulgarian "butt blaster" split squats
5x4each leg
worked up to 125# felt pretty good, but im sooo tight like a tiger.


WOD
21, 15, 9
jump back squats 135#
kb swing 53#
burpee
200mrun
me-8:38

my head felt fine during the wod and ok for a while afterward. im gonna try to drink more water and see if that helps.

slower... but better?

max rep 1 set of pull ups
47
grip fail
last time was 42


Norcal 2009 games qualifier WOD
500m row
30 burpees
10 jerk 165#

me: 5:08
last time around 4:57 but I think the jerks were not up to standards and wouldnt have counted. Burpees just sucked, which is funny because those used to be my fastest movement... paralettes dont help speed i think.

my freakin head hurts

am I dying...?


oh i guess we all are.

Fight gone heavy- should be easy for me?

3 rds 1min each exercise/ 1 min rest after all 5 exercises
push press 135#
row
jumping back squats 95#
power clean 135#
box jump 34"
total- 212

this stupid headache keeps coming back and is really sapping my motivation.

Little tired today so only did a wod.
Jackie
1000m row
50 thrusters
30 pull ups
7:18 20 second PR.... Duh row slower dumb ass

non-uber rest day

interval Helen, seemed fast till i really thought about it.

SWOD
OHS 3,3,3,3,3
up to 155#
felt ok wrist was a little scary but no pain.

DWOD
5rds of Helen intervals with 5 minutes to complete each round and rest.
1- 2:47
2- 2:35
3- 2:31
4- 2:35
5- 2:37
felt pretty fast but in reality that would still only put me on pace to do about a 7:40-8:00 minute Helen, so I need to push the runs even harder. The KB and pull ups are fast so really its the run where Im gonna make faster times.

maybe i take too many rest days...no that can't be right

worked RDLs up to 225#5x3
then some full squat cleans with 95#

WOD
5 rds
5 squat cleans 135#
5 burpee box jumps 20"
5 CTB pull ups
me-9:47
yeah so I was pretty low energy for this wod. my cleans are still pretty slow because of my wrist and my burpees were slow as well. i just kinda dragged ass through the whole wod. daniel beat me by almost 2 minutes so i must have been bogging.

Rest day.

remember when I had a 3:56 fran? yeah me neither.

Deadlift 10x2
Worked up to 405# ran out of weights so worked with bands by standing on the purple one and wrapping it around the bar. Holy crap that is harder to finish at the top. I liked it though and would like to do some more lifting like that.

then,

Fran
21, 15, 9
Thruster 95#
Pullups
2:37
pr by 1:19!! so yeah im pretty happy with that. :)

rest day

is good.

my legs!

Bodyweight backsquat again this time got 36 reps, crazy headache though. it actually felt kinda light at first but I took too much time and my hands started to fall asleep earlier than last time.

Then worked snatch technique, up to 115# trying to catch deep in the hole... could be better if i worked it more often.

WOD-
Tabata 20 seconds on/ 10 sec rest 8 rounds/1 min rest/8rounds
Power clean 135# to protect the wrist
air squat
pc- 8-7-6-6-6-6-6-6
sqt-20-20-19-20-20-20-17-19

um thats a lotta squatting, man.

little tired but um yeah

OH lunge 5x10 (5 each leg)
only did 95# for all, wanted to make sure my wrist was ok... felt pretty good.

wod-
amrap 10 mins
3 DL 275#
6 pull ups
9 ball slam 40#
then "run" 1 mile
9 rounds
and total time was 19:18

the run was hard. i went slow.

i do rest days more than most people

took Tuesday off cuz my back was pretty tired from Linda...and Modern warfare 2 came out.

Get some!

LINDA-
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Deadlift 1.5xBW 315#
Bench 1xBW 210#
Clean .75xBW 160#

me- 21:20

pr'd by 37:40 minutes :)
really tried to keep my back safe and not use it too much on the cleans. felt pretty good, back was on its way to tightville but I was able to get it done fairly quick by slowing down on the deadlifts and always doing singles on the cleans.

rest day 3

minus the bun of course...

rest day number 2

rest days I crave milk even more, I feel like i am growing new muscle. We all know what they say about growth. You dont get bigger in the gym, you get bigger at rest.

rest day #1

So after all my ranting about Sundays not being an option I have to work at the Kayak COnnection that day so I'm not even going this week! I think I will however be taking, Fri, Sat, and Sun off. Then come back on  Monday and get at least 45 BW BS. Hopefully more like 50-55.

Day one of... a lot

Day one of my new goal to 100 Body weight backsquats in a row...
Today 35 at 210

Bench
5x5 at 285#

DWOD
4 rds
12 OH lunge with 53#KB
21 KB swings with 72#KB
400m run

me:15:37
I am tired. I will be taking Friday and Sat off I think.

HOLY CRAP, I SUCK AT CROSSFIT!

so, now that I'm 31 I guess I'm a sack of shit.
this is me after Kyle's death WOD.

5 rds
400m run
5 Hang Squat cleans 165#
10 pull ups
15 push ups
20 Box Jumps 24"
5 Hang Squat cleans 165#
10 pull ups
15 push ups
20 Box Jumps 24"

me 46:19...death

this was possibly the hardest Crossfit wod I have done in current history. Its funny because even a hard cf wod now is different than a hard cf wod about 6-8 months ago. No puking but I did lay on the ground for about 30 minutes afterwards. I was beat... Its weird cuz I used to puke after a 500m row, now I cant really imagine puking, but I wanted to stop for sure. Kyle, I hate you.

31- rest day

um...well I did run a mile yesterday...

12 rds
2 power clean 185#
7 wall ball 20#
50 yd run

me- 12:14

little tired, tried to really work on receiving the bar, joc says Im not on my heels enough when I land, knees should be more bent as well, really get the bar onto my shoulders. But what does she know, right Kyle? :) I'll ask Sam when he gets back. jk jk joc jk

picture by Jocelyn Forest owner of CFWSC

SUNDAY Hero Wod- Daniel

50 pull ups
400m run
21 thrusters 95#
800m run
21 thrusters 95#
400m run
50 pull ups

me- 16:40

I did the first 50 pull ups in 1:32 and the second set of 50 in 2:40, so...... that would be 100 in 4:12....kyle?

Halloween was a rest day

Riddick!