Talked Karen off the treadmill and got talked into doing “Griff”
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
We also talked Bryce, Kelly, and Snugs (MikeS) into doing it. Unfortunately that leaves me as the slowest runner. Boooo! Always good to do a hero wod though. 3x this week.
14:01 :(
Wednesday, May 4, 2011
Tuesday, May 3, 2011
"Moore"
“Moore”
Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up
Didn’t want to “game it.
19,10,7,7,7
First time this year running in my Chucks. They felt really heavy.
Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up
Didn’t want to “game it.
19,10,7,7,7
First time this year running in my Chucks. They felt really heavy.
Monday, May 2, 2011
"Hammer"
In honor of events did “Hammer”
Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds
Joined Randy for this one and got pummeled.
212.4
303.1
345.4
439.1
417.7
Should have warmed up more. Need to re-learn how to receive the bar on jerks again. For some reason in regular kipping pull ups I have a slight bend in my arm at the bottom (probably protecting my shoulder) causing a forced negative rep in the bottom of every pull up. Last round did 20 singles. OUCH!
Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds
Joined Randy for this one and got pummeled.
212.4
303.1
345.4
439.1
417.7
Should have warmed up more. Need to re-learn how to receive the bar on jerks again. For some reason in regular kipping pull ups I have a slight bend in my arm at the bottom (probably protecting my shoulder) causing a forced negative rep in the bottom of every pull up. Last round did 20 singles. OUCH!
Sunday, April 10, 2011
Back.. yet again
It's been a while. Took a long break to work on oly lifting only and had some injuries. One was overuse (right shoulder) and the second was a build up of dysfunction in the traps contributing to more shoulder pain. I guess the volleyball in conjunction didn't help. Anyways, the break made me miss CrossFit and I guess you can say I'm back... We'll actually on my way to getting back.
Monday, January 31, 2011
Gah!
Front squats left me obnoxiously sore for the last 4 days! i guess I have to dive into my strength work a ton harder.
Soreness residual in the glutes and the traps.
Worked on a new change of perspective and just worried more about jumping the weight up rather than a slow pull to speed through the middle. Roger and Ang both said the rhythm looked better. It definitely kept me on or behind the line. I failed at 85kg twice then backed down to 80kg for 3 singles with 1:30 rest. C&J worked up to 120kg. Clean felt great but jerk felt awful. Didn't even want to try it again.
My Nikes came in the mail today so tried them in with some snatch balance!
95x3,135x3,185x3,225xf, was going to switch over to oHS 225xF on the jerk.
I came to the realization that my shoes are just a little too big and didn't feel as stable as they should have been. Boooo!!!
Followed up the day with some shopping at TJ and JohnK sent me some great news when I was asking about "vegetarian fed beef" http://answers.yahoo.com/question/index?qid=20091115233616AA0NLHg FAIL! I feel ripped off. Oh well. Lesson learned. He also followed it up with http://www.rawpaleoforum.com/general-discussion/trader-joes-butcher-shop/ Thanks JohnK...A little sarcasm but a lot of real thanks. Glad it was only this one trip for me. I guess I'm down to buying meat at the box. Maybe CSA boxes?
Dinner:
Chicken, Broccoli, 6 macadamia nuts, small piece of dark chocolate.
Soreness residual in the glutes and the traps.
Worked on a new change of perspective and just worried more about jumping the weight up rather than a slow pull to speed through the middle. Roger and Ang both said the rhythm looked better. It definitely kept me on or behind the line. I failed at 85kg twice then backed down to 80kg for 3 singles with 1:30 rest. C&J worked up to 120kg. Clean felt great but jerk felt awful. Didn't even want to try it again.
My Nikes came in the mail today so tried them in with some snatch balance!
95x3,135x3,185x3,225xf, was going to switch over to oHS 225xF on the jerk.
I came to the realization that my shoes are just a little too big and didn't feel as stable as they should have been. Boooo!!!
Followed up the day with some shopping at TJ and JohnK sent me some great news when I was asking about "vegetarian fed beef" http://answers.yahoo.com/question/index?qid=20091115233616AA0NLHg FAIL! I feel ripped off. Oh well. Lesson learned. He also followed it up with http://www.rawpaleoforum.com/general-discussion/trader-joes-butcher-shop/ Thanks JohnK...A little sarcasm but a lot of real thanks. Glad it was only this one trip for me. I guess I'm down to buying meat at the box. Maybe CSA boxes?
Dinner:
Chicken, Broccoli, 6 macadamia nuts, small piece of dark chocolate.
Friday, January 28, 2011
Time to Train
*Snatch off 16" blocks 70kgx3/4
First time doing this movement need to work on timing of the catch and the feet.
*Front squat 275#x3/4 (5 min rest)
*Push press 185#x3/3
*Pistols BWx5/5
*Parallette handstnd push ups BWx5/5
Boring I know... No picture, no video, just training.
First time doing this movement need to work on timing of the catch and the feet.
*Front squat 275#x3/4 (5 min rest)
*Push press 185#x3/3
*Pistols BWx5/5
*Parallette handstnd push ups BWx5/5
Boring I know... No picture, no video, just training.
Sunday, January 9, 2011
In with 2011
I can't believe this is my first post of 2011.
After a bout of being injured and sick I'm finally able to get everything back on track.
I'm not sure who said it but they say if you read :30min a day in your particular field in a year you would be an expert. I'm committing to at least 5 days a week of 30 minutes of professional listening/reading and another :30 minutes of business/marketing development.
After a bout of being injured and sick I'm finally able to get everything back on track.
90kg Snatch from Rudy Tapalla on Vimeo.
I'm not sure who said it but they say if you read :30min a day in your particular field in a year you would be an expert. I'm committing to at least 5 days a week of 30 minutes of professional listening/reading and another :30 minutes of business/marketing development.
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