Deadlifts and Pullups

I got arm-twisted into going to Crossfit Confluence last night for the WOD. One built around two of my favorite lifts or moves. The Workout:

For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups

Time: 13:42 RX.

This was under a minute slower than when I performed this wod back in January at 185 lbs. Looks like I am getting stronger. Tore the hands up pretty bad.

20 Second Sprints

With sore quads, I headed over to the local high school track last night for this wod. For the first time in a long time, the humidity had cleared enough to make it bearable at 8 pm. The Workout:

15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round's end point.

Distance: 1 1/3 miles

Running in my vibram fivefingers gave me some serious blisters. Oh well.

Wallballs and Squat Snatches

Going into last night's wod, I thought it would be fast and strenuous. Boy was I wrong. The Workout:

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target) (Had to sub 45 lb Thrusters)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Time: 23:something

The snatches were a lot harder than I thought they would be. I should have dropped the weight a little. Oh well, it was tough and I realized how to catch in a full squat.

Annie

Another wod I can do in my driveway. Added an official ab mat since I did this wod last May.

Annie:

50, 40, 30, 20, 10
Double Unders
Sit-ups

Time: 7:20 rx

My sit-ups are still slow, even with a foot hold. But, I did all my double unders unbroken.

Linda

I had a new friend at the Globo last night try a wod. I know he likes lifting, so I sucked up my exhaustion and exposed him to three bars of death. 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 at 205 deadlifts, 155 bench, 115 cleans.

My friend did a great job despite his green status. That time was two seconds faster for me with added weight to my deadlifts and bench press.

SQT

The last week or so has been brutal on lower body exercises. Yesterday's wod was no different. The Workout:

"SQT"

Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

time: 5:13 rx'ed

The fastest time posted that I have seen was 2:57. So, yeah, I was a little slow. Oh well.