Running and Squats

This is a classic crossfit wod. Rachel and I went back and forth all day on whether we would skip this wod and save it for Isabel tomorrow. But, we decided to go. Of course, as soon as I heard "GO," it was on.

4 Rnds for time:
400m Run
50 Air Squats

time: 12:56

Not too bad. My running is getting better.

Snatch Grip Deadlift

I attempted to pull some weight before I had to coach yesterday. Someone else in the box did 285. So, my quick goal was just to pull the heaviest in the box.

Snatch Grip Deadlift
2, 2, 2, 2, 2, 2

weight: 295 (PR)

I probably could have pulled more, but I had to start coaching class.

hang squat cleans and muscle ups

I was really excited when I saw this workout today. Right up my alley:

For time:
5, 4, 3, 2, 1

Hang Squat Clean (155lbs)
Muscle ups

time: 3:30

I don't think that is quite an exact time, but it was right around that time.

Chipper

This is my kind of wod. I told them it would be quick:

For time;
400m Run
15 Squat clean & jerk at 95 lbs.
20 CTB Pull ups
25 Box jumps
400m run
25m Burpee broad jumps
20 toes to bar
15 squat clean and jerk
400m run

Time: 15:30

Running, pushups, situps, ski jumps, back extensions

Today, we visited Crossfit WV today. It was great.

3 rnds for time:
Run 100m
50 manmakers - pushups with rows
50 situps
50 ski jumps
50 back extensions

Time: 39:55

This wasn't too bad. The manmakers got pretty tough.

6x2 front squats

This was the heavy workout for the week.

Front squats
2, 2, 2, 2, 2, 2

Weight: 225, 230, 230, 235, 235, 240(PR)

Not bad.

Wall balls and box jumps, then deadlifts and pushups

these were not in my wheelhouse. Well, maybe the chest slapping pushups but that was not enough to carry my ass through the wods.

As many rounds as possible in 10 minutes
21 Wall balls
15 box jumps @ 28in.
Clock then starts immediately;
3 rounds for time
15 Deadlifts @ bodyweight
9 Chest slap push ups

First wod: 4 rounds plus 15

Second wod: 4:33 at 175 lbs

My back was hurting from the box jumps, so that did not help the deads. I need to figure this out.

Split Jerks

Two heavy nights in a row. Not good for this little body weight guy.

Max 1 rep in 12 minutes:

Weight: 245 lbs

This was my PR from last time. Also, last time, I hit this number after running a mile and a half. Hhmm.

Deadlifts

Today was a max effort day.

Max 1 rep in 12 minutes:

Weight: 385 lbs

My PR is 395. So a little weak today.

Cindy

I chose Cindy. I did it as prescribed, so no weight vest, no chest to bar pull ups, no hand release pushups.

22 rnds.

I wanted 24. I don't think this is my best, but I have not done normal Cindy in so long that I don't have any records of my old PR.

100 burpees for time

After the challenge, I was expecting a slighty bigger PR. But, a PR is a PR.

100 Burpees for time: 6:07

That is three seconds faster than last time.

Helen on Steroids

This was a games workout from last year.

"Helen on Steroids"
For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

Time: 24:00 rx'ed

I did this wod at the YMCA after it was posted in the 2010 games. This was a 7 second PR. I am wondering my the PR was not more. Could be a number of reasons.

Deadlifts and box jumps

This was one of the Regional workouts for this year. I had to scale the weight on the deadlifts.


21-15-9 For time;
Deadlift (porch: 275 lbs)
Box Jump at 34 inches

Time: 8:55 porch

5x5 Back Squats

Day two of the week. Heavy

5x5 Back Squats
5, 5, 5, 5, 5

weight: 225, 230, 245, 255, 260 (PR)

The form began to break down and I really did not think I would get 260 lbs.

Nicole

This was a great way to end a tough week. Thank god the heat finally broke.

"Nicole"
AMRAP 20 min
400m Run
max effort Pullups

Pullup reps - 30, 28, 25, 21, 23, 21 = 148

I am happy with this.

Lunges, running, and burpees

I was not excited when I saw this wod.

3 Rounds for Time of;
50 Walking Lunges
400m Run
21 Burpees

Time: 13:00

Not too bad. The burpees were not as bad as I thought they would be.

Single Thrusters

This was a nice break from hero wods this week, but I still hate Thrusters.

Thrusters
1, 1, 1, 1, 1, 1, 1

Weight: 165, 175, 185, 195, 205, 215(PR), 220(f)

Not to bad. I really want 220.