5x5 Deadlifts and Push Jerk, Box Jumps, KB Swings

Thankfully I did not have to do anything too taxing on the hands last night. They were/are a little sore and torn up from Death-by-pullups. The Workout:

Deadlifts:
5, 5, 5, 5, 5

weight: 275, 295, 305, 310, 315 (PR)

then:

AMRAP in 10 minutes
3 Push Jerks, 135 lbs
6 box jumps, 24 inches
9 KB swings, 1.5 pood

Reps/Rnds: 144 reps = 8 rnds with 3 push jerks

The metcon was horrible last night. I think I need a rest day. Bring on Saturday.

Front squats and Death By Pull ups

First wod of the week. Started it off well.

Front squats
10, 10, 10, 10, 10

Weigth - 145, 155, 165, 175, 185(pr)

I was going to quit at 180, but Coach pushed me to go higher. Thanks Coach. Looking forward to training for upcoming competitions.

Also, one of my favorites:

Death By Pullups – 18 rounds, plus 18 pull ups into round 19. That was a PR by one round and 8 pull ups.

Love it. Also, looks like my “hints” worked in Facebook to get the pull ups. Made my day.

Fight Gone Bad

Yesterday was the national day for Fight Gone Bad. Mist affiliates around the US raise charity money through sponsors all week and then give it their all on the workout. This happened to be my first Fight Gone Bad.

Move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 rounds. The stations are:
1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

Score: 128, 102, 99 = 329

I wanted to get a little closure to 400, but I will take my score happily.

Snatch Grip Dead Lift and Pushups/Squats

Last night looked easier than it was. I should know better by now. The Workout:

Snatch grip deadlifts
5-5-5-5-5

As many rounds as possible in 12 minutes.
25 push ups
50 squats

Weight: 155, 185, 195, 205, 215 (pr)

Rounds: 4 plus pushup and 22 squats

The snatch grip (hook grip) was really painful on the thumbs.

"Grace"

What night was this? Monday?

"Grace"
Clean and Jerk 30reps for time.

Time: 3:14 rx

I did this wod last March and finished in just over 5 minutes. So, almost two minutes faster in 6 months is a step in the right direction.

Run, Thrusters, Box jumps

Crossfit Confluence left us in suspense all day about the wod for tonight. I was hoping for double unders, but I did not get my wish. The Workout.

As Many Rounds As Possible in 15 Minutes:

200 meter Sprint
25 thrusters, 75 lbs
25 box jumps, 24 inches

Rounds: 3 rounds plus a run and 7 thrusters

After the main wod, we ran a mile. I finished in 6:45. Not too bad.

Hang power cleans and burpees

Last night looked awful and brought flashbacks do Kalsu. The Workout:


For Time;
100 DB or BB squat cleans.
*On the minute every minute perform 3 burpees.
Post load, DB or BB choice, and time to comments.

Time: 7:41 with 35 lb. dumbbells

The dumbbells we miserable.

Nancy

Despite the dead shoulders from Diane, i pushed through with overhead squats. Also, I hate running. The Workout:

"Nancy"
5 rounds for time:
400m run
15 overhead squats, 95 lbs.

Time: 14:57 rx

I am really happy with this time. However, next time, I want to complete this wod with unbroken overhead squats.

Diane

I decided to attempt this wod RX'd last night.

"Diane"
21, 15, 9
Deadlifts, 225 lbs
Handstand pushups

Time: 5:12

My goal was to come in under 5 minute, and I am close.

5x3 Back Squat

I was pleased to see a max effort wod come up last night at Confluence. I managed to slice two fingers yesterday morning while trying to cut some watermelon for breakfast. I was hoping that I would not need my hands too much. The Workout:

Back Squat
3, 3, 3, 3, 3

weight: 135, 145, 155, 160 (PR), 165 (F)

The PR was a 10 lb increase from the last time I did this wod back in December of '09.

Run, Wall Balls, Push Jerks

Well, I finally bit the bullet and joined a Box full time. I recently moved closure to a local box and started going more and more over the weeks. I eventually figured it would save me money to just join. I love it. Last night was the first time the wod required wall balls. Yuck. The Workout:

20 minutes; As many rounds as possible of
400m Run
20 Wall Balls @ 20 lbs.
20 Push Jerks @ 75lbs./45lbs.

Rounds: 4 rounds plus the run and 13 wall balls of round 5 (RX'd)

I did not think there was anything worse than thrusters. Sure enough, wall balls top the list.