Helen on Steroids

After a fantastic Rest Day yesterday while watching the final day of the Games, I dreaded the posting of this WOD. This was the second individual competition at the Games, and I knew I had no chance to come any where close Graham Holmberg's time of 16:59. The Workout:

"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: 24:07 rx'ed

The runs, surprise, killed me. I probably could have been more efficient at the KB swings also.

Amanda

I have suffered a severe loss of time recently which has prevented me from posting my times. Also, I have spent the majority of my free time updating my legal website, http://mbeckerlaw.com, which still requires a lot of work and changes.

My most important update is that I received my level 1 Certification recently. Hopefully, I will be find a nice balance of using my Certification to train, while also maintaining my legal practice. Who knows what the future will bring.

Anyway, the Games were last weekend, and amazing to watch. The first individual event on Friday was dedicated to Amanda Miller, a past Games competitor who was overcome with cancer this past year and died as a very young age. The mainsite, in tribute, posted the WOD for us all on Saturday. The workout:

"Amanda"

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch (Porch scaling: 115 lbs)

Time: 7:05 (Porch)

The snatches felt amazing, which I attribute to the instruction from the Certification course. I could have done 135 lbs, but never finished with a good time. My goal was to beat Camille Leblanc - Bazanette, a Canadian competitor at the Games. She finished in 7:02 at 95 lbs. Damn.

7x3 Cleans

The mainsite had not prescribed a max effort wod for a while, so I was pretty excited to do cleans last night. Also, with my goal of 225 lb clean for 2010, I was anxious to do some heavy weight. The Workout:

Clean
3-3-3-3-3-3-3 reps

weight: 165, 170, 175, 180 (f), 180(pr), 175, 155

I decided to do full squat cleans to work on my winking. I am happy I did.

Deadlifts and Handstand Pushups

With no rings at my Globo, and no paralletes, I did not want to reduce this WOD to the Pack Scaling. So, I stacked up a couple of 35 lb plates and called it a Porch Scaling. The Workout:

Five rounds for load and time of: (Porch)
Deadlift, 5 reps at 275 lbs
5 Ring handstand push-ups (35 lb plates)

Time: 5:34

Looking at the times of the BigDawgs from the mainsite, I probably should have increased my weight.

Weighted Pullups, Strict Pullups, Kipping Pullups

With really sore legs from the day before, I was really happy to see an upper body dominant wod. Unfortunately, this wod is horrible on the hands. The Workout:

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Time: Around 15 minutes and 21 sets (RX)

DU, Box Jumps, and KB Swings

I am way behind posting my wods and times again. I don't know when I got so busy. Actually, I do know. I have been spending most of my time creating a new DUI website and revising my site at http://mbeckerlaw.com. Anyway, June 25th, killed me. The Workout:

Five rounds for time of: Pack - 3 rnds
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Time: 16 something.

Bottom line, it took me way too long. I went into the WOD planning to do all 5 rounds. At the end of three rounds, it took me way more time than it was supposed to. So, I burned out with a fourth round and quit. That is the first time I did not finish a WOD as I set out to complete it.

RJ

I was originally going to find another wod last night because I hate to sub rope climbs. But, after watching the commemorative video, I was not motivated to do anything else. The Workout:

"RJ"

Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents (Porch, 3 ascents)
50 Push-ups (Porch, 35 lbs)

Time: 39:41 (Porch)

I had to sub five strict pullups and five KTE's for one ascent. Killer wod, RIP RJ

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.

KB Swings, Burpess, Toes to Bar

My girlfriend came up with wod yesterday. Hating lunges, I freely opted out of the mainsite wod. The Workout:

21, 15, 9
KB Swings, 1.5 pood
Burpees
Toes to Bar

Time: 8:01

I was pissed that I did not beat 8 minutes. I could not be much closure. This was a really tough wod. I highly recommend it. Don't do it after eating if you have a history with Pukey.