Elizabeth

This was Tuesday's wod. It was my first time since coming to CFC that I have done ring dips for a wod.

"Elizabeth"
21-15-9 of;
Cleans at 135 lbs
Ring Dips

Time: 5:28 rx

Single Deadlifts

I did not expect to PR last night because I just PR'ed at Fall Brawl. However . . . The Workout:

Single Deadlifts
1, 1, 1, 1, 1, 1, 1

weight: 365, 375, 375, 380(pr), 365, 315, 315

My form on the 380 was really bad. I need to work on that.

2 wods

Friday's happy hour class was awesome. I loved the double metcons. The Workout:

As many reps as possible in 7 minutes of;
10 Overhead squats
10 Hand release push ups

reps - Maybe 62

Rest approx. 7 minutes.

Followed by as many reps as possible in 9 minutes.
7 Pull ups
14 Pistols
21 Double unders

Reps - 230 something

Overall score - 292 (?)

I don't really remember my numbers here.

Single Split Jerks

One of my favorite oly lifts. Too bad my wrists and legs hurt so bad from Front squats. Oh well, I still Pr'ed. The Workout:

Split Jerk
1-1-1-1-1-1-1

weight: 205, 215, 225, 235 (PR), 235 (F), 235(F), 215

The PR was ugly, but I will take it

Front Squats, Burpee/Box Jumps

After heavy Front Squats, we followed up with a nice metcon of moderately heavy front squats. I have been trying to add factors to my wods to make them more difficult lately. A regular factor is the addition of a 20 lb weight vest. The Workout:

7 rounds for time of;

7 Front squats @ 185 lbs.
7 Burpee box jumps

Time: 15:13 at 185 and 155 (20 lb weight vest worn the whole time)

I started the wod at the prescribed weight. I barely made it through 3 rounds. We dropped the weight to 155 for the remainder. The bar weight included the 20 lb weight vest.

Front Squats

Started off the week with a heavy day last night. My least favorite squat, the front squat. The Workout:

Front Squat
1, 1, 1, 1, 1

weight: 225, 235, 245, 255, 265(f)

Everything from 235 lbs and up was a PR. Awesome

Pullups, Pushups, and Box Jumps

I was really excited for this wod last night. At the suggestion of a fellow xfitter, I decided to wear a 20 lb weight vest. Not a horrible idea. The Workout:

As many rounds as possible in 15 minutes.

3 Weighted pull ups (25 lb dumbbell)
6 Chest slap push ups
9 Box jumps

rounds: 12 with a 20 lb weight vest.

I think I will wear the vest more often.

Burpees and Pullups

I had to sub in as a coach on Crossfit Confluence on Monday. It was Awesome. However, because I coached for two classes, I had to do a different workout beforehand. I pulled my wod from the Lake Tahoe challenge.

3 Rnds for time:

20 Burpees
20 Chest to bar pullups

time: 7:57 rx

I need to go see how fast James Hobart did this.