Nutts

I was beyond sore yesterday when I rolled out of bed. The lactic acid built up during the core workout on Wednesday took an extra day to set in. I had hoped to work it off during my rest day on Thursday, but I guess my body did not cooperate. It took me all day to stretch out the soreness. Then, the mainsite decided to honor Andrew Nuttall. Every Crossfitter knows there is no holding back on hero workouts. The Workout:

"Nutts"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps (Porch Scaling: 225)
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Time: 23:05 (Porch)

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

L-Sits, Good Mornings, Situps, Back Extensions

Last night was the final workout in the 3 days on. I was happy to see no quad dominant lifts after Heavy Squats and Fran. The Workout:

Three rounds for time of:
60 seconds L-sit (30 Sec.)
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps

Time: 23:05 (everything Rxed but the L-Sits.

Those L-Sits sucked. Need to work on my stamina

Fran

Yesterday was an all around good day. I had a busy day at work (a welcomed change), my day went quickly, I was full of energy, and my workout last night was fantastic. The Workout:

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Time: 4:12 (rx)

This is almost 40 seconds faster than my last sub 5 time. The thrusters felt really easy. My forearms almost fell off by the end and big f'bomb after my last set of thrusters (which embarrassed my gf), but I love the speed.

5x5 Back Squat

Life has been getting busy lately. Hopefully, it is the sign of things
to come. Did not get to the Globo until late yesterday evening. The
Workout:

Back Squats
5, 5, 5, 5, 5

Weight: 215, 220, 225, 230, 235 (PR)

This was 15 lbs more than my last PR and I probably could have done
240. good to see some gains.

Shoulder Press and Burpees

After taking the day off on Wednesday, I was excited to get back to the gym last night. The Workout:

For Time:
185 pound barbell, Shoulder to overhead, 20 reps (Porch: 155 lbs)
40 Burpees

time: 5:05

I really need to work on my shoulder strength.

Annie

I decided to stay home and workout in the driveway last night. It seemed silly to drive to the globo just to use the space and floor. It was a little chilly, but once I got going, I was actually a little hot. The Workout:

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Time: 8:11

I am really happy with this time. My goal for this wod is sub 7 min by the next time it comes up. In order to do this, I need to increase my unbroken double unders. I get up to 35 or 40 in a row and have to break for a second to catch my breath. Should be an easy fix.

Tommy V

I did not fear this wod as much as I did last time. I can't wait until some day when I am a member of a box and can attempt this wod with a rope. The only way this wod could suck more is with a 15 foot rope hanging in front of your face. The Workout:

"Tommy V" (Porch scaling)

For time:
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents (sub'ed 5 neutral grip pull ups and 5 KTE's
115 pound Thruster, 12 reps
15 ft Rope Climb, 6 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 3 ascents

Time: 15:56

This was almost 2 minutes faster than last October, same scaling. I need to attempt it RX'ed next time. I had to do my pullups in the shitty new squat rack at the Globo. My hands are torn to pieces today. I count about 5 small blisters under my calluses.

Single Clean and Jerk

I have not updated the blog recently. I have been out of town for a couple of days. WVU College of Law graduated last weekend. It was great to see another great class graduate from a top 100 Law School.

Anyway, I thought I was feeling pretty tired yesterday, but my PR proved otherwise. The Workout:

Single Clean and Jerk

Weight: 190, 195, 200, 205, 210, 215 (PR), 195.

This is one step closer to the 2010 goal of cleaning 225.

Inverted Short Cindy

With game 7 of the Pens on last night, I did not have time after work to get to the Gym. So, I created a wod at home with the available equipment, e.g. the floor and the wall. The Workout:

"Inverted Short Cindy"

perform as many rounds as possible
in 12 minutes of:

5 Handstand Push Ups
10 Push ups
15 Squats

Rounds: 9

This was a killer on the shoulders for anyone who wants to give it a try.

Crossfit Total

This is one of the few times I have performed this WOD. The Workout:

"Crossfit Total"

Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Weights: 295 (pr), 150, 350 (pr) = 795 lb total

I was pleased with my two PR's, but not so much with my Shoulder Press.

Jerry

During my day off of work yesterday, my girlfriend and I decided on a mid-afternoon workout. I felt strong from our day off on Sunday. I really need to pace myself after days off. The Workout:

"Jerry"

For time:
Run 1 mile (treadmill)
Row 2K
Run 1 mile (treadmill)

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

Time: 22:41 (?)

I can't remember the exact seconds, but somewhere in the latter half of 22 minutes. It is official, I hate rowing.

Squat Cleans and Situps.

I managed to make it to the Globo this morning. Another Friday off from work. I felt tired from last night and my legs were shot. The Workout:

Complete as many rounds in seven minutes as you can of:

95 pound Squat clean, 10 reps

20 Sit-ups

The standard for the sit-up is feet anchored, back of the hands touch the ground above your head on the bottom, and hands touch the anchor at the top. No Abmat.

Rounds: 3 rnds, cleans, 12 situps

I had to break up the Squat Cleans a lot more than I thought I would. And 7 minutes seems to take forever.

Deadlifts, Hang Cleans, Push Press, Squats

Took on this WOD yesterday. I was feeling a little exhausted because I slept horribly the night before. The Workout:

Five rounds of:

5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Weight: 45, 55, 60, 60, 65

I was really close to failure at 65, but I made it . . . barely.

Deadlifts, HSPU, Box Jumps

Back to the Globo Gym last night. It was a little crowded, but cleared out about the time I got there. One of these days they are going to yell at me for building my box out of a step and 45 lb plates. The Workout:


Complete 7 rounds for time of:

3 Deadlifts 315 lbs (Scaled to 275 lbs)
6 Handstand Push Ups
9 Box Jumps 24" box

Time: 12:26

My form was breaking down on the Deadlift. This is a problem I have been having for some time now. I am going to have to look into it.

Squat Snatches and Chest to Bar Pullups

Headed back to the WVU Rec yesterday while in Morgantown for the weekend. The Workout:

21-15-9 reps for time of:
95 pound barbell Squat snatch
Chest to bar pull-ups

time 12:26 Rx'ed

Not sure if I should have scaled this wod or not. The weight was manageable, but became really heavy in the end. The pull ups were fine.