Linda

I was planning to head to Crossfit Confluence yesterday morning, but the weather decided I was not going. I made it back to my globo. The Workout:

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

Set up three bars and storm through for time.

Time: 15:24 (190, 150, 115 lbs.)

I still can't get this WOD RX'ed. I increased my weight 15-20 lbs since I did this wod a while ago and my time increased by about 2.5 minutes. I will keep it with this weight next time.

Angie

After a forced night off yesterday while I networked with some Alumni during a social event, I headed back to the globo this morning. I decided to sway from the mainsite once more. The Workout:

Angie:
100 pull-ups
100 push-ups
100 Sit-ups
100 Squats

Time: 16:14 (PR)

I really need to slow down this wod. I can't possibly continue to PR forever. My sit-ups are getting faster, but I am using a serious arm swing. Might head to Crossfit Confluence tomorrow.

Helen

I was feeling pretty good last night, despite the 5K row from the night before. My left foot has been healing nicely, and I wanted to keep with my high cadio week. The Workout:

Helen

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Time: 9:21 (Rx'ed)

That is a new PR, taking about 36 seconds off my time on January 15th. I attribute it to being able to finish the entire wod with no broken sets.

Row 5K

I could not decide which WOD to do last night because I was not super excited for the Crossfit Total. Also, I have to look really great this weekend, so I am trying to do more high cardio wods this week (don't tell anyone). The Workout:

Row 5K

time: 20:06

I tried to keep my stroke around 2:00/500m. That was by far the worst wod I have ever finished. WOW. I don't know why it was so bad.

Garrett

I headed down to Crossfit Confluence North of Pittsburgh on Saturday. I had a really hard metcon and took yesterday off. Back at it this morning and decided to honor Garrett. The Workout:

"Garrett"

Three rounds for time of:
75 Squats (50)
25 Ring handstand push-ups (18 reg hspu)
25 L-pull-ups (18 tuck pull-ups)

time: 16:55

GD failed to post a scaling on the brandx, so I created my own. I started with 25 hspu's and tuck pull-ups. However, after my warm-up, I decided I needed to cut the numbers a little. I dropped to 15, but halfway through round 1, decided that was too easy. Based on my time, I think I scaled wisely. My left shoulder still has an odd pain. I think I am falling apart. Damn!!!

Xfit Games Chipper

I am going to be off for the next couple of days. So, I wanted to kill myself as much as possible last night. I thought the 2009 final event was a good choice. The Workout:

For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
30 Walking lunge with 45lb plate held overhead (I screwed this up the first time I did it, so I am keeping it the same)

Time: 23:20

I am really unhappy with this time. It is almost three minutes slower than I did this WOD in December. Damn!!! I am not sure what happened. Could be my diet (although my Zone has not changed much), could be the time of day difference . . . no idea. Just discouraging.

HSPU, KB Swing, GHD

I had a nice three day break from Friday and headed back in yesterday to hammer out a WOD. The Workout:

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps (pack: 1.5 pood)
12 GHD situps (pack: sit-ups)

Rounds: 8

Pretty happy with this result. I figure the high rounds came from the 1.5 pood and regular sit-ups. The 8 minute limit definitely piled on the stress.

100 Burpees

I got home yesterday as the snow was coming down and the roads were getting to the point that my little G6 was not going to go too much further. Knowing I would not be getting to my Globo, I resorted to burpees before dinner. The Workout:

100 Burpees:

Time: 9:47

Not to bad. I will take it. My left foot felt pretty good despite my jumping. However, adding to my problems, my left shoulder was oddly sore this morning. I think I am falling apart. Time for a healing break I think.

My wod today: shoveling my driveway twice, shoveling paths to horse paddocks at a nearby barn, carrying horse food, and filling water.

Crossfit appears in life

Well, I often find myself day dreaming while driving (or sitting at my desk) about using the functional strength I am gaining from Crossfit to achieve different things. Sure, it usually ends up with me being some James Bond figure scaling tall fences while my mad muscle up abilities and throwing debris out of the way with my skills in Oly Lifts; however, I finally saw Crossfit come in handy yesterday.

As some of you may know, the East was pummeled with snow. Pittsburgh is still a land a white. The barn, where my mother boards her horse, is owned by an old lady, and is situated on top of a huge hill with a one-lane driveway that winds up the side of the hill. It was covered with snow, no one could get up or down in a vehicle, and the old lady hurt her back trying to shovel the snow to get to the horses. Needless to say, we all jumped into action. While some attempted to dig out the driveway, I chose to make the trek up the hill to help with the horses. I reached a point where the plow team had cleared, about halfway down from the top, and I proceeded to run. No emergency, I just wanted to run. There I am, running up hill in boots and a heavy coat, and it occurs to me that I have been running for a minute or so, and I am not winded at all. In fact, I could do this the rest of the way up . . . and I did.

Not a great show of strength, and nothing to go down in Crossfit history for, but I know I would not have been able to do that 1.5 years ago when I started Crossfitting.

Thanks Crossfit!!!

Deadlifts 7x5

After a nice three days off (I was in court last Friday and then had to head straight to Morgantown, WV before the snow killed me), I was back last night with Deadlifts. I wanted to do a metcon, but decided to go to war with a bar instead. The Workout:

Deadlifts
5, 5, 5, 5, 5, 5, 5

Weight: 250, 255, 260, 265, 270, 270, 275 (PR)

I realized that I was straightening my legs too early and not getting a proper hip drive once the weight reached my knees. I discovered this was because I was not keeping my chest up. Once I figured that out, form was corrected, and 275 came up. Awesome!!!

Handstand Pushups, Squats, Pull-ups, Push-ups

I know, I am skipping a day of posting, but I am running out of time in my lunch hour. So, last night I tackled a wod posted on the mainsite over the weekend. My legs were pretty sore from doing Snatches/Snatch Balance/OHS thenight before, but I pushed through with great results. The Workout:

10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

Numbers: 86, 180, 56, 60 = 382

I had to bridge the last 20 HSPU. I wanted to keep going fully inverted, but I was losing the full range of motion. I also hit a new PR on my standard Kip, 27 in a row.

My left foot is still too fucked up to run, jump rope, box jump. I think I have stress fracture, but I am not doctor. Maybe I should go to one.

Thrusters, Muscle Ups, 400m Run

After a good weekend, resting and icing the left foot, I took it easy during the runs for this WOD. The Workout:

Five rounds for time of:
155 pound Thruster, 5 reps (135, Pack Scaling)
5 Muscle-ups
Run 400m

Time: 17:27

The thrusters were pretty heavy, but I was happy with the way I could handle them. I have to do bar muscle ups because my Globo does not have rings. I divided most sets into 3 and 2. I favored my foot during the run, and I was good to go. I still had to ice a little last night.