McGhee

This used to be a feared wod. But, last night was great:

McGhee
Amrap 30 minutes

5 deadlifts at 275 lbs
13 pushups
9 24 in box jumps

Rounds: 16

I did the deadlifts at rx'ed weight and I did not kill my back. Awesome.

Snatches

I thought I would have to scale this after Fall Brawl over the weekend.

Max reps in 5 minutes

Power Snatch at 135 lbs

Reps: 34

Not bad considering how tired I was. This was one rep off Patrick.

Rowing/pushups and deadlifts/toes to bar

It is three days out from competition. So, not too much effort.

Complete both couplets twice for time:

Row 500m
25 hand release pushups

Then ...

25 Deadlifts at 155 lbs
25 toes to bar

Time: 12:56 (I think)

Again, not 100% effort here. But, it was good to move.

Hang Power Cleans and Pullups

This was a good way to start to the week.  Competition on Saturday, so this will be the only day going hard for the week too.

For time:
21, 18, 15, 12, 9
Hang Power Cleans at 95 lbs
Pullups

Time:  6:something

I can't remember where I finished.  I did almost all butterflies.  It is fatiguing forearms that make the butterfly much harder.  I need to increase my forearm endurance.

Box jumps/ TTB/ burpees

For time:

30, 20, 10

Box jumps at 24 inches
Toes to bar
Burpees

Time: 8:36

Killed it.

Chipper

Tomorrow is barbell for boobs. This was the last random metcon of the week:


For time
20 Double unders
30 Handstand push ups on 25 lb plates
20 Double unders
30 Chest to bar pull ups
20 Double unders
30 Wall balls
20 Double unders
30 Hand release push ups
20 Double unders

Time: 10:39

the hspu's killed me. This time is terrible in my mind. I have to get better at HSPU's.

Single Push Jerks

I almost never train heavy push jerks

Single Push Jerks
1, 1, 1, 1, 1

Weight: 205, 215, 225(f). 225(PR), 245(f)

I could have hit 235 if I did not jump 20 lbs to 245.

Sqauts, deadlifts, lunges

This is one of the "CrossFit leg days"

3 rnds for time:
50 squats
50 deadlifts at 95 lbs
50 walking lunges (25 each leg)

Time: 16:51

Not too bad, the hi volume deadlifts killed me back.

Snatch work, rowing and bench press

Today was an extra Sunday wod. We work on things we can't do in a class setting,

Snatch work:
Muscle
Power
Squat

Then . . .

For time:
200 m row
10 bench press at body weight
200 m row
9 bench press
200 m row
8 bench press
200 m row
7 bench press
200 m row
6 bench press
200 m row
5 bench press
200 m row
4 bench press
200 m row
3 bench press
200 m row
2 bench press
200 m row
1 bench press

Time: 18:09

The snatch work is good. I was working on starting with my feet wider so that I would not have to pick them off the ground when dropping into my squat. The bench press was heavier than I wanted. It was no where near unbroken.

Deadlifts and Karen

The end of the week was a doozy.

Single Deadlifts

Weight: 385

Then ...

Karen
150 wall balls for time

Time: 9:46

The deadlift was 10 lbs less than my PR. Also, this was the first time I ever did Karen. I hate wall balls and now I know why. Terrible.

Chipper

I love long choppers, this was the final 2009 individual wod.

For Time:

15 Squat cleans @ 155 lbs
30 Toes to bar
30 Box jumps
15 Muscle ups
30 Push press w/ 45 lb DB
30 Double unders
15 Thrusters @ 135 lbs
30 Pull ups
30 Burpees
15 Overhead walking lunges (each leg) w/ 45 lbs plate

Time: 18:59

The prescribed weight did not kill me as bad as I thought it would.

Power Snatch and OHS

Today was a much needed day dedicated to heavy weight.

Power Snatch
1, 1, 1, 1, 1, 1, 1

Weight: 135, 155(f), 155, 165(f), 165, 170(f)

Overhead Squat
3, 3, 3

Weight: 185, 195 (PR), 205(f)

The power snatch was really awkward after I have been training then squat snatch so much. Also, I think I could have pushed through 205, but I lost focus on the second rep and allowed my shouders to fall weak.

Weighted Pullups and GI Janes +

I love heavy weighted Pullups. We topped it off with a mindly paced met con:

Single weighted Pullups

1, 1, 1, 1, 1, 1

Weight: 65, 80, 90, 105, 115, 120(PR)

Then . . .

For time
35 GI Janes with TTB

Time: 4:03

A GI Jane is a burpee pullup. We added toes to bar each time for more difficulty.

MU, HSPU's, GHD's

This was the start of what should be a great week of wods.

AMRAP 20 min
3 MU's
6 HSPU's on 45 lb plates
9 GHD's

Rounds: 8 plus 1 MU

This was not too bad considering the HSPU's killed me and I had to do singles.