WOD:
3 rounds for time:
500 meter row
30 box jumps, 24 inch box
25 Hip extensions
20 Deadlifts, 205 lbs.
Time - 20:54
Thursday, September 30, 2010
Wednesday, September 29, 2010
Tuesday, September 28, 2010
Sunday, September 26, 2010
Double Day
WOD #1:
100 Burpees for time
Time - 8:43
WOD #2:
Pull-up ladder
1 pull-up the first minute
2 pull-ups the second minute
3 pull-ups the third minute...
15 rounds
Saturday, September 25, 2010
WOD:
'Fight Gone Bad'
3 rounds for time:
- 20# Wall balls for reps
- 75# Sumo DL High-pulls reps
- 20 inch box jumps for reps
- Push-press w/75#s for reps.
- Rowing for calories reps
One minute on each movement and then a one minute rest completes one round. Count up all reps (calories on the rower) and add them together for 'score'.
Score: 278 PR*
(107, 85, 86)
Previous best was a 260 w/subs (SDHPs w/55 for rower)
'Fight Gone Bad'
3 rounds for time:
- 20# Wall balls for reps
- 75# Sumo DL High-pulls reps
- 20 inch box jumps for reps
- Push-press w/75#s for reps.
- Rowing for calories reps
One minute on each movement and then a one minute rest completes one round. Count up all reps (calories on the rower) and add them together for 'score'.
Score: 278 PR*
(107, 85, 86)
Previous best was a 260 w/subs (SDHPs w/55 for rower)
Thursday, September 23, 2010
WOD:
3 rounds for time:
50 Double-unders
25 '2 fer' Wall-balls w/20# ball
Time - 17:04
Tough movement to cycle back and forth between. Had a hard time pushing myself on the 2-fer wall-balls. Did well considering this was my 4th day working out in a row.
Day of rest and then - 'Fight Gone Bad'. I should be able to crush my last best score or 260.
3 rounds for time:
50 Double-unders
25 '2 fer' Wall-balls w/20# ball
Time - 17:04
Tough movement to cycle back and forth between. Had a hard time pushing myself on the 2-fer wall-balls. Did well considering this was my 4th day working out in a row.
Day of rest and then - 'Fight Gone Bad'. I should be able to crush my last best score or 260.
Wednesday, September 22, 2010
September 22nd, 2010
WOD
'Isabel'
30 Snatches/Power Snatches for time w/135#
Time - 3:55
Wow! That WOD felt great! One my new favorites. Thanks to some great coaching by Jeff Vale + some real increase in work capacity, I flew through this WOD.
Next time we go heavy on the Snatch I should be able to put up a big PR.
'Isabel'
30 Snatches/Power Snatches for time w/135#
Time - 3:55
Wow! That WOD felt great! One my new favorites. Thanks to some great coaching by Jeff Vale + some real increase in work capacity, I flew through this WOD.
Next time we go heavy on the Snatch I should be able to put up a big PR.
Tuesday, September 21, 2010
Monday, September 20, 2010
WOD
'Helen'
3 round for time
- 400 meter run
- 21 KB swings w/1.5 pood kettle bell
- 12 pull-ups
time - 12:29
PR & significantly faster than my last 'Helen', but I was hoping for about 1.5 to 2 minutes less. I did this on my own, vs. in the gym with great trainer partners and pacers, so that might be part of the slower time. I need to be able to push myself on my own.
'Helen'
3 round for time
- 400 meter run
- 21 KB swings w/1.5 pood kettle bell
- 12 pull-ups
time - 12:29
PR & significantly faster than my last 'Helen', but I was hoping for about 1.5 to 2 minutes less. I did this on my own, vs. in the gym with great trainer partners and pacers, so that might be part of the slower time. I need to be able to push myself on my own.
Saturday, September 18, 2010
WOD:
CrossFit Total:
BS: 325
PS: 167
DL: 425
Total - 917
Last total was 887. I am still not where I was late last year or even earlier this year, when I totalled 940 -950, but I also weigh about 15 lbs. less. Not to mention that my metcon & heavy metcons have gotten much better. So feel pretty good with the maxes that I have at 15 lb. lighter body weight.
Jeff has talked about incorporating some 5/3/1 extra strength work. I am looking forward to doing that and seeing how that helps my squat and press, as the 5/3/1 looks like it manages volume pretty well. That is something that was missing when I did the extra strength work last year, so my metcons suffered.
CrossFit Total:
BS: 325
PS: 167
DL: 425
Total - 917
Last total was 887. I am still not where I was late last year or even earlier this year, when I totalled 940 -950, but I also weigh about 15 lbs. less. Not to mention that my metcon & heavy metcons have gotten much better. So feel pretty good with the maxes that I have at 15 lb. lighter body weight.
Jeff has talked about incorporating some 5/3/1 extra strength work. I am looking forward to doing that and seeing how that helps my squat and press, as the 5/3/1 looks like it manages volume pretty well. That is something that was missing when I did the extra strength work last year, so my metcons suffered.
Friday, September 17, 2010
Wednesday, September 15, 2010
WOD:
'Angie'
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Time 22:06 (4 minute PR)
Tried to pace myself on the pull-ups and push-ups. Also used an overhand/thumb-less grip for the pull-ups. My grip never failed (usually my right hand starts to give out). I flammed out a little on the sit-ups, but recovered and did 85 air squats unbroken at a moderate pace. Heavy duty lactic acid burn after that.
'Angie'
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Time 22:06 (4 minute PR)
Tried to pace myself on the pull-ups and push-ups. Also used an overhand/thumb-less grip for the pull-ups. My grip never failed (usually my right hand starts to give out). I flammed out a little on the sit-ups, but recovered and did 85 air squats unbroken at a moderate pace. Heavy duty lactic acid burn after that.
Tuesday, September 14, 2010
Monday, September 13, 2010
WOD:
Two rounds of:
-30 Push-ups, release hands from the floor at the bottom each rep
- Rope climb, one ascent
- 95 # OHS, 21 reps
Rest 30 seconds...
Two rounds of:
- 30 Toes to bar
- 95 # Ground to overhead any way, 21 reps
Rest 30 seconds...
Two rounds of:
- 5 Barbell Burpees w/95#s
- Rope climbs, 3 ascents
Time - 25:31
Killer WOD. Almost blew chunks about halfway through.
Two rounds of:
-30 Push-ups, release hands from the floor at the bottom each rep
- Rope climb, one ascent
- 95 # OHS, 21 reps
Rest 30 seconds...
Two rounds of:
- 30 Toes to bar
- 95 # Ground to overhead any way, 21 reps
Rest 30 seconds...
Two rounds of:
- 5 Barbell Burpees w/95#s
- Rope climbs, 3 ascents
Time - 25:31
Killer WOD. Almost blew chunks about halfway through.
Saturday, September 11, 2010
Double
WOD #1:
Super Helen
1200 m run
63 Kettle bell swings w/1.5 pood KB
36 pull-ups
800 m run
42 KB swings
24 pull-ups
400 meter run
21 KB swings
12 pull-ups
Time - 25:45
Went out a little fast in the run on the first round, maybe I should have paced that a little. But I don't think it affected the other runs too much. Had trouble with the pull-ups. Need to put some more work into those over the next 8 weeks.
WOD #2:
'Grace'
For time:
30 Clean & Jerks (overhead anyway) w/135#
Time - 6:18
Not too bad considering this was a double and I made a point of doing a full squat clean with the first 10-11 reps. My best is 6:02. If I had gone w/power cleans I probably would have been able to cut off 30-60 seconds or so. Still need to work on cleans and jerks to get faster/do more in a row. Too slow.
Super Helen
1200 m run
63 Kettle bell swings w/1.5 pood KB
36 pull-ups
800 m run
42 KB swings
24 pull-ups
400 meter run
21 KB swings
12 pull-ups
Time - 25:45
Went out a little fast in the run on the first round, maybe I should have paced that a little. But I don't think it affected the other runs too much. Had trouble with the pull-ups. Need to put some more work into those over the next 8 weeks.
WOD #2:
'Grace'
For time:
30 Clean & Jerks (overhead anyway) w/135#
Time - 6:18
Not too bad considering this was a double and I made a point of doing a full squat clean with the first 10-11 reps. My best is 6:02. If I had gone w/power cleans I probably would have been able to cut off 30-60 seconds or so. Still need to work on cleans and jerks to get faster/do more in a row. Too slow.
Friday, September 10, 2010
Wednesday, September 8, 2010
Tuesday, September 7, 2010
WOD:
'Amanda'
9-7-5
Muscle-ups
Full Snatch (squat) with 135#s
Scaling today: 6-4-2 muscle-ups
17:56 with scaled reps for muscle-ups.
I may have been able to go the full # of muscle-ups. But I decided to stop each round where I felt I started to hit the wall to keep from overdoing them. I also was worried about blowing myself out and not being able to complete the 135# snatches. Snatches felt pretty good. Started to get a pretty good 'pop' in my second pull. Felt good enough to go heavy again on the soon (almost wanted to drop the WOD and just see how much I could snatch).
'Amanda'
9-7-5
Muscle-ups
Full Snatch (squat) with 135#s
Scaling today: 6-4-2 muscle-ups
17:56 with scaled reps for muscle-ups.
I may have been able to go the full # of muscle-ups. But I decided to stop each round where I felt I started to hit the wall to keep from overdoing them. I also was worried about blowing myself out and not being able to complete the 135# snatches. Snatches felt pretty good. Started to get a pretty good 'pop' in my second pull. Felt good enough to go heavy again on the soon (almost wanted to drop the WOD and just see how much I could snatch).
Monday, September 6, 2010
WOD:
Deadlifts
1-10-1-20-1-30
Score is the total of the weights on the bar in each round.
425-335-425-245-405-195 = 2030 lbs. total
New PR set for a one rep deadlift of 425! I feel like I kind of dogged it on the 20 & 30 rep set. I may have been able to push the #s a little and did not. After getting the PR, which was by accident, I was pretty satisfied with that and held back a bit.
Deadlifts
1-10-1-20-1-30
Score is the total of the weights on the bar in each round.
425-335-425-245-405-195 = 2030 lbs. total
New PR set for a one rep deadlift of 425! I feel like I kind of dogged it on the 20 & 30 rep set. I may have been able to push the #s a little and did not. After getting the PR, which was by accident, I was pretty satisfied with that and held back a bit.
Saturday, September 4, 2010
Double Day
WOD 1 (at CrossFit Snohomish):
7 rounds for time (with a 45# plate) of:
8 Bumper plate squat cleans
10 Bumper plate push press/push jerks (overhead anyhow)
12 Bumper plate overhead stationary lunge
Time 13:32
WOD 2 (about 5 hours later)
Pull-ups ladder/HSPUs
Round 1
- 1 HSPU
- 1 Pull-up
Round 2
- 1 HSPU
- 2 pull-ups
Round 3
- 2 HSPUs
- 3 Pull-ups
Round 4
- 2 HSPUs
- 3 Pull-ups
(Continues)
Each round of pull-ups has to be completed in one minute. Clock stops for HSPUs
Increased one pull-ups a round each round, all the pull=ups have to be completed in one minute. Each round starts with HSPUs. They start at one rep and increase by one every other round
I stopped increasing HSPUS on 10 round. From there on, it was only 1 HSPU per round. I made to round 15 and failed that round.
Friday, September 3, 2010
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