Open Wod 6

Don't know why I did not record my open wod 5 score. Oh well, this is the final week:

Open Wod 6

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Reps: 93 - that was up to 15 reps of each move and 3 thrusters

I wanted 18, but 15 was good.

Single Dead Lifts

Tonight, we started with some single deadlifts.

Deadlifts
1, 1, 1, 1, 1

weight: 395 (PR)

After that we did a modified team wod:

5 ronds
15 burpees
21 KB swings at 1.5 pood
12 pullups

I have no idea how we scored this. It was fun. I did most of my pullups at butterflies.

Open Wod 6 tomorrow.

Single Clean and Jerk

We had a hopper wod today. Out of the hat, I pulled Max Effort Clean and Jerk. Awesome.

Single Clean and Jerk

1, 1, 1, 1, 1, 1, 1

Weight: 185, 205, 225, 235 (PR), 245 (f), 245(f), 245(f)

I thought my old PR was 235, so it is nice to see that I pr'ed today. I almost had 245 if I could just get my elbows around.

Single Snatches

After resting Monday night, last night was the first workout of the week. The legs were still a little sore from the 400m walking lunges.

Single Squat Snatches

1, 1, 1, 1, 1, 1, 1

weight: 155, 165, 175(f), 175(f), 175(f), 175, 180(f)

Something was off in my mechanics last night. I did not hit my old PR.

Open Wod 4

I finally made it to CFC yesterday to attempt the 4th Open Wod. Unfortunately, my legs were still (and are still) shot from the 400m walking lunges. Ouch.

Open Wod 4

AMRAP 10 Min
60 bar-facing burpess
30 OHS at 120lbs
10 MU's

Rounds: 0 rnds, all burpees and all OHS = 90

Not too bad. If my legs were not sore, I think I could have done more. I may try it again once I heal.

Lynne modified

Because we only have one bench at the box, we had to sub this wod.

"Lynne"

5 rnds for time
Max effort pushups
Max effort pull-ups

Total reps: 232

I actually like this better than doing Lynne with bench press. I feel like I get more work.

400m Walking Lunge

I was looking forward to this wod. But, my enthusiasm proved to be a little misplaced.

400m Walking Lunge

Time: 13:10 (?) while wearing the weighted vest.

This sucked. I have to remember to warm up my groin next time. The tightness and pain really slowed me down.

1.5 mile Run, Shoulder to Overhead

Last night was a fun combination.

You have 20 minutes to complete:

1.5 mile run
then
Establish your 1 rep max shoulder to overhead

Run was completed around 9 minutes
Weight: 245 lbs.

This was pretty good. Not sure what my 1 rep max is with a jerk.

Open Wod 3

Because we were busy last Wednesday, we did the 3rd Open Wod on Sunday.

AMRAP 5 Minutes

1 Squat Clean
1 Jerk
Weight: 165

You must complete a full squat clean and full jerk for each round. If you complete the squat clean, but miss the jerk, you may re-clean the weight whatever way you want in order to get the jerk. The round does not count until you complete both. You may only count one squat clean if it is your last squat clean before calling time.

Rounds: 17
Reps: 34

This was really heavy for me. I wanted 20 +, but that just didn't happen.

C2B pull ups, pistols, double unders

We showed up early today and did an amrap instead of the heavy squats called for:

Amrap 12 min

5 C2B pull ups
10 pistols
15 double unders

Rounds: 10

I may have been able to do more. My pistols were pretty unstable today thanks to Michael on Tuesday.

J.T.

This is one of my favorite Crossfit workouts.

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Time: 10:36

This was so slow because it was the first time I ever did the wod on rings. Big difference.

Michael

CFC is going to follow the mainsite for while.

"Michael"

3 rnds for time

800m Run
50 Back Extensions
50 Sit-ups

Time: 22:04

The back extensions are much harder than the good mornings. That slowed me down.

Paul

Tonight was the commemorative workout for Paul. He was a Pittsburgh police officer killed in the line of duty. We did one of his wods on Saturday, but tonight's was the main site version.

Paul

5 rnds for time

50 double unders
35 knees to elbow
20 yrd overhead walk at 185 lbs (again we had to sub OHS at 95 lbs)

Time: 28:13 w/ OHS

Paul

Last Saturday, we did one of the Paul workouts.

Paul

9 rnds for time
4 strict pull ups
1 deadlift at 275 lbs
7 burpees
9 double unders
100 meter run

Time: 11:38 with a 25 lb vest, but no run

It was raining and wet outside.

Hang Power Cleans

I made up this workout today before coaching.

Hang power cleans

5, 5, 5, 5, 5

Weight: 135, 155, 165, 175, 185

I probably could have done more. But, I think 185 is a PR.