Took a big break after that Coaches WOD
Snatch 115,145,165,185,205f,205,215PR!!!
Still lifting with straps on but still counting the PR lift! I actually felt like I could go 10lbs heavier.
1.5 hours later
5 sets of 12 unbroken pull ups with 1 minutes rest
10min of running skill work.
Thursday, May 12, 2011
Saturday, May 7, 2011
Coach's WOD
BDubs Masterpiece:
Teams of 2 only 1 person working at a time:
10 Muscle-ups
20 Handstand Push-ups
30 Overhead Squats (135/95)
40 Box Jumps (30")
50 Ground to Overhead (135/95)
60 MB Hand-off Sit-ups (20/14)
70 Burpees
80 Pull-ups
90 Deadlift (135/95)
100 Wall Balls (20/14)
200 Double-unders
I had Elisabeth as a teammate what a good sport. It's a good thing she's working on her eliteness!!!
30:17
Couldn't pull my weight in the pull-ups, DLs, and Wallballs. Funniest moment was when I handed the double-unders over at 3 complete, with 4 missed attempts! Ha ha! I did much better after I changed shoes.
Teams of 2 only 1 person working at a time:
10 Muscle-ups
20 Handstand Push-ups
30 Overhead Squats (135/95)
40 Box Jumps (30")
50 Ground to Overhead (135/95)
60 MB Hand-off Sit-ups (20/14)
70 Burpees
80 Pull-ups
90 Deadlift (135/95)
100 Wall Balls (20/14)
200 Double-unders
I had Elisabeth as a teammate what a good sport. It's a good thing she's working on her eliteness!!!
30:17
Couldn't pull my weight in the pull-ups, DLs, and Wallballs. Funniest moment was when I handed the double-unders over at 3 complete, with 4 missed attempts! Ha ha! I did much better after I changed shoes.
Friday, May 6, 2011
Short Fun
Joined in on Alex’s WOD
5 minute AMRAP of:
1 Snatch @155#
3 HSPUs
6 Pistols
I guess this one was about made for me since it plays to my strengths even the time domain.
8 Rounds even. With 15 seconds left failed my last snatch.
I also win for the fastest first round 19sec! Ha ha ha.
5 minute AMRAP of:
1 Snatch @155#
3 HSPUs
6 Pistols
I guess this one was about made for me since it plays to my strengths even the time domain.
8 Rounds even. With 15 seconds left failed my last snatch.
I also win for the fastest first round 19sec! Ha ha ha.
Wednesday, May 4, 2011
"Griff"
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 :(
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 :(
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.
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