Front Squats

I was running a little late last night, but I pushed forward. The Workout:

Front Squats
3, 3, 3, 3, 3

Weight: 190, 190, 205, 210, 215 (pr)

That is about ten pounds better than my last PR, but I need to get stronger.

HSPU, Pull-ups, KB Swings, Sit-Ups, Burpees

I headed to the Globo last night with really sore quads. However, after a sufficient warmup, I felt ready to go. The Workout:

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Porch Scaling: Reduced all sets by 10 reps

Time: 12:36

I probably could have done the rx'ed. Next Time.

Wall ball shots and Muscle-ups

After a nice rest on Sunday, I was back to it yesterday. The Workout:

For time:
50 Wall ball shots, 20 pound ball (Sub'ed 45 lb thrusters)
10 Muscle-ups (on a bar)
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

Time: 13:29 rx'ed

I am pretty happy with this time. I felt really strong during my muscle ups. I am still working toward a dead hang MU though.

Paul

I went back to Crossfit Confluence today. Had a great crowd. The Workout:

Modified "Paul"

Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards (We had to sub: 20 Overhead Squats at 135 lbs.)

Time: 34:52

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.

Hang Power Cleans and Burpees

Leg were pretty exhausted from the WOD on Thursday (did not post that wod). But, I pushed forward yesterday and was thankful I did not have to do squat cleans. The Workout:

Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

Time: 8:10 (rx'ed)

This is particularly slow compared to the Games competitors.

Cleans for fifteen minutes

I was feeling pretty strong last night and it showed. The Workout:

Clean one rep every minute on the minute for 15 minutes.

Post highest and lowest load.

Weight: 215(pr)/185

One of my 2010 goals is to clean 225. Should be pretty easy at this pace.

5K Run and Rowing

I had a really nice weekend down in Morgantown. While there, I participated in the 10 annual WVU College of Law Ambulance Chase. It is a 5K race raising money to support Senior Legal Aid of West Virginia. Unfortunately, a few attorneys in the area were grumpy about the name of the race, so the College of Law changed it to the "Race of Justice." Dumb name in my opinion.

5K

Time: 20:39 (PR)

Yesterday, I had to fit in a quick WOD at the globo. The Workout:

Four rounds for time of:
Row 500 meters
Rest 3 minutes

times: 144, 147, 147, 150.

Not the fastest times, but I was pretty exhausted afterward.

Fran

I was down in Morgantown today for the weekend. I headed over to the WVU Rec for old times sake. The Workout:

Fran

21, 15, 9
Thruster at 95 lbs
pull-ups

Time: 4:53

This was my first Sub 5, Rx'ed Fran ever. It felt really good. Actually, it just about killed me, but you know what I mean.

Filthy 50

A trainer at my Globo told me I looked tired last night. I did not feel tired at the time, but I almost died during this WOD. The Workout:

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Time: 26:56

That is a terribly slow time. Last time, back in November, I finished just shy of 24 min. I won't make excuses, that is just bad.

Single Snatch Balance

My legs were a little sore yesterday, but I pushed through. The Workout:

Single Snatch Balance:
1, 1, 1, 1, 1, 1, 1

Weight: 175, 175, 180, 180, 185 (PR), 165 (fail), 135

My shoulders were absolutely dead after hitting my PR. As you can see, I failed at 165 and almost failed at 135. I guess that is the point of hitting a max effort.

Coalminer's Daughter

In honor of the WV disaster, one of the Crossfit WV affiliates created a WOD. That was my challenge today . . . and boy was it a challenge. The Workout:

"Coalminer's Daughter"

5 rounds

400m run
29 push-ups
29 box jumps
29 floor to overhead (95, 65)
29 pull-ups

Time: 67:53

I noticed from others' times that this WOD was going to take a while, my goal was under 70 minutes and I got it. Awesome.

Run, Thrusters, KB Swings, Pullups

As is becoming a regular Saturday adventure, I headed back to Crossfit Confluence yesterday. The Coach found a similar WOD on the mainsite from 2008. It looked really tough.

800m Run
21 Thrusters @ 95
21 KB Swings @ 1 pood
21 Pull ups
400m Run
15 Thrusters
15 KB Swings
15 Pull ups
400m Run
9 Thrusters
9 KB Swings
9 Pull ups
800m Run

Time: 18:18 (RX'ed)

And, it was very tough.

Blog Changes

For anyone who has been following my legal blog, I will no longer be posting updates there. That blog will now act as merely a static website with minor RSS feed updates.

If you wish to continue to follow my legal blog, I ask that you head over to http://mbeckerlaw.com
and sign up for the RSS feed on My Legal Blog page.

Mr. Joshua

When I arrived at the Globo last night, I was feeling pretty tired. After my warm up, I also felt just worn out. But, I pushed through. The Workout:

Mr. Joshua:

5 Rounds for time of: (Porch Scaling)
400m Run
30 Sit ups (20 Reps on an exercise ball)
15 Deadlifts (at 225lbs)

Time: 24:00

I am really happy with this time. The runs killed me, but I was expecting closer to 30 min.

DB Clean and Jerk and Weighted Pullups

Back to the Globo yesterday. It really helps me appreciate the Box on the weekends.

For time:
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-ups
1 Dumbbell Clean & Jerks
10 Weighted pull-ups

Use 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.

time: 18:49 (45 lbs)

I cleaned the 45 dumbbells pretty easily, but the pullups slowed me down. Still, I did a lot better than I predicted. I will have to up the weight next time.

Badge Number 4179

Fit in a quick WOD yesterday before the Globo shut down for the holiday. It has been almost one year since three officers from the Pittsburgh Police were killed attempting to gain access to a house. Paul Sciullo Jr. was one of the officers killed. He was also a regular member at Crossfit Pittsburgh. In his memory, CF Pittsburgh created a hero wod last year. It had a commemorative WOD yesterday. I could not attend the WOD at the box, but still worked my ass off yesterday. The Workout:

"Badge Number 4179"

9 rounds for time:
4 Pull-ups (Hanging because Paul hated to Kip)
1 Deadlift 275/185
7 Burpees
9 Double Unders
Run 100m

Time: 13:45 (Rx'ed)

On a side note, I did this wod last year right after it was created. I shed almost 6 minutes off my time in one year. I will take that. I could have gone faster, but I bruised my left foot again on Friday running on rocks. Damn!!!

Dead Helen

Headed back to Crossfit Confluence last night. The WOD looked like a winner, but was an absolute killer.

15 Deadlifts (at bodyweight = 165 lbs)
1 round of “Helen”(400m Run, 21 KB Swings, 12 Pull ups)
10 Deadlifts
1 round of “Helen”
5 Deadlifts
1 round of “Helen”
*For time

Time: 11:08

This is about two minutes slower than my regular Helen time. The KB swings were at 1.5 pood and the pull ups were at chest-to-bar. The first round was easy, but it felt like I ran out of steam for 2 and 3.

Front Squats and Grace

I have decided to follow the wods posted at Crossfit Confluence all week. Primarily I am doing this because I will be attending class there tomorrow night and I want to be on level with the other xfitters based on the week's wods. So, last night was a little Crossfit Strength Bias. The Workout:

Front Squats
5, 5, 5,

Weight: 175, 185, 185

"Grace"
For Time:
30 Clean and Jerks at 135 lbs.

Time: 5:01

Once again, I am not thrilled. I could have done a little more on my front squat, but I was protecting a slightly sore lower back. Also, the Grace time is really slow. I have something else to work on.