WOD 1
5, 4, 3, 2, 1
power cleans 205#
muscle up
100m sandbag run
me: 11:14
then wait 10 min
5 rds
row 1 min on 1 min off
shoot for 320+ m each row
329
326
329
... i stopped mid-wod, kyle started crying, it was sad for all of us.
Sunday, February 28, 2010
Friday, February 26, 2010
lower back killer
press work to 205x5
185x5
205x4.5.... so close
205x3
4rds
20 OH steps w/45#
20 hip ext.
20 kb swing 2 pood
14:14
holy crum that was a lower back beat down. glad to have a rest day 2moro.
185x5
205x4.5.... so close
205x3
4rds
20 OH steps w/45#
20 hip ext.
20 kb swing 2 pood
14:14
holy crum that was a lower back beat down. glad to have a rest day 2moro.
Thursday, February 25, 2010
grab bag o' crossfit
bent over row 5x10 at 195#
was hard but got em all
then
150 dub unders for time
me:3:34 shoulder pump!
then
3x25 pull ups unbroken
then
7 rds
6 Backsquat at 125%BW so 260#
8 broad jump 6'
me: 14:13
hard wod but i was surprised that the back squats didnt kill me.
this is a copy of a photo by Alfred Steiglitz, can you name the artist/sculptor in the drawing?
was hard but got em all
then
150 dub unders for time
me:3:34 shoulder pump!
then
3x25 pull ups unbroken
then
7 rds
6 Backsquat at 125%BW so 260#
8 broad jump 6'
me: 14:13
hard wod but i was surprised that the back squats didnt kill me.
this is a copy of a photo by Alfred Steiglitz, can you name the artist/sculptor in the drawing?
Wednesday, February 24, 2010
cleanish and jerkish
find 1RM in clean and jerk
185 yes
205 yes
225 yes
245 yes
260 miss
260 miss
255 yes ugly as all hell.
row 2k
6:55
185 yes
205 yes
225 yes
245 yes
260 miss
260 miss
255 yes ugly as all hell.
row 2k
6:55
Monday, February 22, 2010
lets hope they have bench!!
Bench Press
5x5 at 315#
got em all, felt strong.
wod
5rds
10 ring dips
10 box jumps 24"
10 ghd
me 6:11
i felt better, faster and stronger today than i did yesterday....hmmm. idk.
5x5 at 315#
got em all, felt strong.
wod
5rds
10 ring dips
10 box jumps 24"
10 ghd
me 6:11
i felt better, faster and stronger today than i did yesterday....hmmm. idk.
im gonna get embarassed at sectionals
"firebreather" double day (in parentheses because i sucked and was most certainly not a firebreather)
wod 1
5rds
7 clean and jerk 155#
21 dub unders
me: 9 something
not really sure what to say about that, it was hard to set up each time quickly and get back on the bar but still use correct form rather than just rip it off the ground
wod2
amrap 15 mins
5 thruster 135#
7 burpees
9 c2bar pull ups
me: 6 rounds plus 5 thrusters and 7 burpees.
again im not really sure what to say. cliff almost tied me so i think i wasted money even signing up for sectionals at this point.
on a good note, my wrist was pretty much fine the entire day, after wards it felt a bit loose but otherwise was fine. i feel like now it has more strength and even when the bones move or whatever it is that goes wrong, the end result is much less painful or debilitating than it was before. progress?
wod 1
5rds
7 clean and jerk 155#
21 dub unders
me: 9 something
not really sure what to say about that, it was hard to set up each time quickly and get back on the bar but still use correct form rather than just rip it off the ground
wod2
amrap 15 mins
5 thruster 135#
7 burpees
9 c2bar pull ups
me: 6 rounds plus 5 thrusters and 7 burpees.
again im not really sure what to say. cliff almost tied me so i think i wasted money even signing up for sectionals at this point.
on a good note, my wrist was pretty much fine the entire day, after wards it felt a bit loose but otherwise was fine. i feel like now it has more strength and even when the bones move or whatever it is that goes wrong, the end result is much less painful or debilitating than it was before. progress?
Friday, February 19, 2010
light flow day :)
5x10 bent over row
all at 185#
5rds
1 min on 1 min rest
Row for meters not counting glide
350
344
325
298
284
fell apart at the end. 1601 total
all at 185#
5rds
1 min on 1 min rest
Row for meters not counting glide
350
344
325
298
284
fell apart at the end. 1601 total
Wednesday, February 17, 2010
so at least i can do isabel
5 rds
6 Power Snatch 135
10 Box Jumps 24"
7:24
i feel like i may have done this before but im not sure when. i tried to jump it up as much as possible and only did a press on the last couple. wrist felt pretty ok.
6 Power Snatch 135
10 Box Jumps 24"
7:24
i feel like i may have done this before but im not sure when. i tried to jump it up as much as possible and only did a press on the last couple. wrist felt pretty ok.
Tuesday, February 16, 2010
push push push....pull
21-15-9
Push Press 135#
Ring Dip
Burpee
Calorie Row
me: 12:21
last time was 13:18 on 8/25/09
I really tried to do a push press and not a strict press for the first 21 and 15 that way i would have push left for the dips, burpees and last round of 9's. It worked pretty well I think, cuz i just pushed the last 9 really easy. The hardest part was transitioning from the rower to the push press, the rows were fairly easy but i was winded when i got back on the presses and it took me too long to get back to working.
Push Press 135#
Ring Dip
Burpee
Calorie Row
me: 12:21
last time was 13:18 on 8/25/09
I really tried to do a push press and not a strict press for the first 21 and 15 that way i would have push left for the dips, burpees and last round of 9's. It worked pretty well I think, cuz i just pushed the last 9 really easy. The hardest part was transitioning from the rower to the push press, the rows were fairly easy but i was winded when i got back on the presses and it took me too long to get back to working.
Saturday, February 13, 2010
maybe staying up til 4am is a bad thing?/ a drawing i did during after school art
3x20 kip pull ups unbroken
3rds
10 135# thrusters
10 burpees
me: 5:28
could have been faster, but wasnt.
does this look like a self portrait? :)
3rds
10 135# thrusters
10 burpees
me: 5:28
could have been faster, but wasnt.
Thursday, February 11, 2010
an easy day?
bench 5x5 at 305#
got em all, last rep was sorta scary but i got it without a spot. which was good since only cliff was in the gym and he had his door closed.
5rds
20 hard pulls on rower
10 toes to bar
no time, score is total number of meters on rower
1020 meters and i did all the toes 2 bar unbroken
got em all, last rep was sorta scary but i got it without a spot. which was good since only cliff was in the gym and he had his door closed.
5rds
20 hard pulls on rower
10 toes to bar
no time, score is total number of meters on rower
1020 meters and i did all the toes 2 bar unbroken
Wednesday, February 10, 2010
dont use the new ball....
4rds
100m run
25 ball slam 40#
me: 6:51
the ball kept bouncing all over the place or it would hit on the flat side and not bounce at all. Kinda frustrating but I figured that could happen at sectionals and you would just have to deal with it.
100m run
25 ball slam 40#
me: 6:51
the ball kept bouncing all over the place or it would hit on the flat side and not bounce at all. Kinda frustrating but I figured that could happen at sectionals and you would just have to deal with it.
Tuesday, February 9, 2010
RUN between transitions!
bent over row 175x10x5
175x10
175x10
175x16 ran outta time
5rds
100ft sled push 135#
10 ghd
30 dub unders
me: 10:20
being fast between transitions WILL make your times faster. As long as you relax on the dub unders they get easier...
175x10
175x10
175x16 ran outta time
5rds
100ft sled push 135#
10 ghd
30 dub unders
me: 10:20
being fast between transitions WILL make your times faster. As long as you relax on the dub unders they get easier...
Monday, February 8, 2010
stuff i like
200x5 Press was pretty easy
3 rds
400 m run
24 Sledge Hammer Hits (each Side)
12 Broad Jumps
6 Power Cleans 155
me 16:42
3 rds
400 m run
24 Sledge Hammer Hits (each Side)
12 Broad Jumps
6 Power Cleans 155
me 16:42
Saturday, February 6, 2010
Friday, February 5, 2010
not my best day :)
back squat 315x5, 320x5, 325x5
315x5
320x3 and i was just done with squats for the day
bench 295x5x5 got em all, fairly easy
3rds
30 wallball 20#
30 kb swings 53#
30 dub unders subbed out to hopping push ups onto 45# plates in rd 1 15# plates on rd 2 and regular pushups rd 3. my shins were killing me and dub unders were just not happening. im gonna stat foam rolling them and doing toe taps per sams advice.
me:14:06
it was a grinder of a wod, i thought it looked easy on paper...but it was way harder than i anticipated.
315x5
320x3 and i was just done with squats for the day
bench 295x5x5 got em all, fairly easy
3rds
30 wallball 20#
30 kb swings 53#
30 dub unders subbed out to hopping push ups onto 45# plates in rd 1 15# plates on rd 2 and regular pushups rd 3. my shins were killing me and dub unders were just not happening. im gonna stat foam rolling them and doing toe taps per sams advice.
me:14:06
it was a grinder of a wod, i thought it looked easy on paper...but it was way harder than i anticipated.
Wednesday, February 3, 2010
death by rower
10x 1min on 1min off row sprints
goal is 3150m total not counting glide after 1 min is up, for every 5m short of goal do 1 muscle up
340m
336m
314m
307m
300m
293m
290m
285m
292m
323m
total 3080m
so that equals 14 mu's which was def not gonna happen, mostly cuz of my wrist and also i didnt want to spend another 2 hours trying so I did 28 pull ups and 28 ring dips.
goal is 3150m total not counting glide after 1 min is up, for every 5m short of goal do 1 muscle up
340m
336m
314m
307m
300m
293m
290m
285m
292m
323m
total 3080m
so that equals 14 mu's which was def not gonna happen, mostly cuz of my wrist and also i didnt want to spend another 2 hours trying so I did 28 pull ups and 28 ring dips.
Tuesday, February 2, 2010
dub unders then Freddy's Revenge? you jerk :)
bent over row 5x10 at 165#
10x max rep dub unders (must be 20 to count)
22
4, 4, 28
21
7, 20
25
20
20
22
14, 17, 20
20
thats about 270 total....
5rds
5 shoulder to overhead 185# must be from the front
10 burpees
me: 6:46 on 3/23/09 it was 8:05
10x max rep dub unders (must be 20 to count)
22
4, 4, 28
21
7, 20
25
20
20
22
14, 17, 20
20
thats about 270 total....
5rds
5 shoulder to overhead 185# must be from the front
10 burpees
me: 6:46 on 3/23/09 it was 8:05
Monday, February 1, 2010
me no like genie squats
front squat 5x3
275x3
285x3.... felt a little tweak in my back
285x after standing around for 25 mins i decided that my back was again about to tweak on me from front squating so I was over it.
weighted pull up 1,1,1,1,1,1
53, 70, 88, 93, 95.5, 98miss, 95.5
wod
5 rounds
toes to bar 7 must be unbroken
deadlift 225# 12 must be unbroken
me: 6:15 only the last set of toes to bar did i drop off from grip failure, which then added a lot of time because i needed to start over and really shake out my forearms. I basically couldnt untie my shoes afterward cuz my hands were so fatigued. :)
275x3
285x3.... felt a little tweak in my back
285x after standing around for 25 mins i decided that my back was again about to tweak on me from front squating so I was over it.
weighted pull up 1,1,1,1,1,1
53, 70, 88, 93, 95.5, 98miss, 95.5
wod
5 rounds
toes to bar 7 must be unbroken
deadlift 225# 12 must be unbroken
me: 6:15 only the last set of toes to bar did i drop off from grip failure, which then added a lot of time because i needed to start over and really shake out my forearms. I basically couldnt untie my shoes afterward cuz my hands were so fatigued. :)
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