WOD

Three rounds for time
- 15 thrusters w/105 lbs.
- 15 pull-ups

Time - 7 to 8 minutes (stop watch stopped prematurely)

WOD

10 rounds for time:
- 15 Deadlifts w/135
- 10 Push-ups

Time - 10:39

Screwed up on the # of push-ups. Should have been 15 per round.

WOD

Five rounds for time:

-15 rope L-pull-ups

-10 modified handstand push-ups

- 10 assisted one-legged squats

Time - 20:50

WOD

3 rounds for time

- 40 Box jumps

- 21 KB swings, 1.5 pood KB

-12 Pull-ups

Time - 16:37

(Modified 'Helen', raining like crazy outside so running was out)

WOD:

For time:
10 Pull-ups & 10 dips
95 pound Back squat, 15 reps
15 Pull-ups & 15 dips
95 pound Back squat, 30 reps
20 Pull-ups & 20 dips
95 pound Back squat, 45 reps
15 Pull-ups & 15 dips
95 pound Back squat, 30 reps
10 Pull-ups & 10 dips
95 pound Back squat, 15 reps

(scaled from mainsite WOD on 03/06/10)

Time - 20:44

WOD:

For time:

21-15-9
225 Deadlift
115 Overhead squat (scaled from 135)

Time - 10:45

Taking yesterday and today off.

3/18 was my normal day off on 3 on 1 off cycle. I am taking today off too because my body has been fighting some flu bug off and I have had a really low energy level the last 10 days or so because of that. Yesterday I hit a really low point and just felt exhausted. I am going to an Olympic Lifting cert. tomorrow, so I wanted to make sure I am 100% for that.

WOD:

For time:

25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Time - 52:03

WOD:

Overhead squat 1-1-1-1-1

Front squat 1-1-1-1-1

Back squat 1-1-1-1-1

OHS 95-135-165-175-185

FS 205-225-235-245-255

BS 285-295-305-315-325

Did not go limit heavy. Lower back was a little stiff

WOD:

Five rounds:

1 minute max reps of Wall Ball shots w/20 lb med. ball

1 minute max reps of rope pull-ups (rope wrapped around pull-up bar)

Run 400 meters

Rest

Each round starts 6 minutes apart, so the rest period is whatever is left of the six minutes after run is completed

25/9

23/7

18/8

18/7

18/9

Total reps 142

CrossFit Total

Back Squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

(score is the total of all 3 lifts)

Total = 950

Back Squat - 340

(225-285-315-340)

Shoulder Press - 195

(135 - 165 -180 - 195)

Deadlift - 415

(225 - 315 - 385 - 415 - 435(f) - 425(f))

I was kind of think about changing this up and doing a WOD with 10 rounds of 1 rep w/.85% of my 1 rep max in each lift, rotating through all 3 lifts each round, because I was not feeling too strong today. But I got amped about trying to hit a new max for my standing press, so I went ahead and completed a normal CrossFit Total. Next time.

I held back on the squats (probably had another 5-15 lbs, in me) because my back was sore and even then I really bombed out on the deadlifts. I think the 55 deadlift reps combined with 365 during the 'Linda' WOD last cycle combined with a 5K yesterday did me in. Zero strength/'pop' in my hips and I just could not pull my normal weights up with no hip drive.

Still, new PR in Standing Press (lifetime).

March 12th, 2010

WOD on main site was a 5k (in the order that I am following it)
I hate running. I spent most of the day, while I was working, thinking up excuses for why I should not run after work. The weather was really bad, so that was a perfect excuse. Then around 3:30 sun came out (for Washington at least) and no good excuse left.

I sucked and ran the first 5K I have run in I don't know how long. Time, 29:21. Awful, but not totally horrible. Calves cramped up really bad afterwards.

Goal to run 1 5K a month over the next year and get down to a 24 or less 5K.

WOD:

Three rounds for time of:
- 75 Squats
- 25 HSPU (modified)
- 25 L-pull-ups

Time - 37:08

Did the first 50 squats in 1:03 unbroken the first round.

WOD:
5 rounds for reps (not timed)
- 185 thrusters for max reps
- Pull-ups for max reps


2, 15/2, 8/ 2, 10/2, 9/3, 10 = 63


WOD was Rx'd on main site to be 5 rnds with 2/3 BW thrusters & pull-ups. Weight for thrusters would have been 160lbs. I don't know how or why I got 185 lbs. in my head? I even thought it was too heavy from the begining and considered scaling down. Duh? I must have been getting confused with weight from 'Linda' 3/4 BW cleans yesterday. Next time.

March 8th, 2010

WOD:

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Time 1:00:09

Deadlift 365 lbs.

Bench 230 (meant to do 240, used a 'light' bar, long story)

Power Cleans 185

WOD:

4 Handstand push-ups
8 KB Swings w/55 lbs.
12 GHD Sit-ups

As many rounds as possible in 12 minutes (from the 2009 games, where it was 12 minutes)

7 rounds with modified HSPU (feet on bar in squat rack)

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

280 reps total

(47, 67, 70, 96)

Next time: 7,10,9,13

WOD #1:

8 rounds:
- Short run
- 155 lbs. overhead anyway (press, push press, push jerk, etc.)

32 reps total
7 - 5 - 5 - 3 - 3 - 3 - 3 - 3

Harder than it sounds

WOD #2:

For time:
- 40 modified HSPU (feet up on bar in squat rack)
- 40 Front Squats w/155 lbs.

Time - 9:37

WOD:
5 rounds for time:
-500 meter row (subbed 50 x SDHP w/55 lbs.)
-12 Power cleans w/135 lbs.
-15 Thrusters w/95 lbs.

Time 51:32

This WOD really destroyed me. I was really moving slow today. Probably feeling old & slow after watching people in better shape then me compete at the Washington Crossfit Sectional.

I turn 40 on March 9th. Feeling old this weekend.