WOD 10/27/10

WOD:

AMRAP 20 Mins

10 Squat Snatches (95#)
10 Ring Dips
10 Knees to Elbows

6 Rds plus 10 Squat Snatches

WOD 10/26/10

WOD:

21-15-9
225# Deadlift
135# OHS

8.24

Hit this WOD solo today, and it qwas MUCH harder than I expected

WOD 10/25/10

Warm up:
These have changed dramatically recently to focus on some glaring weaknesses. We are all taking turns programming the warm up. Hit 13 MU's and 9 HSPU today.

Strength:
Push Jerk (from the floor)
2x5 @ 185
2x3 @ 200
1x1 @ 215

WOD 10/24/10 Mexico

Strength:
Front Squat:
2x5 @ 205#
2x3 @ 225#
1x1 @ 245#

WOD: Row 2k for time
*7.24

It was fun to find a gym with a rower in Mexico, but it worked out. Back to the real world now.

WOD 10/20/10

WOD:

Today was the first day of our next strength program.

Back Squat- 250x5 (1), 265x3 (3), 275x1 (2)

Felt like my hamstring was detached and not firing at all

WOD 10/19/10

WOD:

15 Min AMRAP

5 Squat Snatches (135#)
15 Push Ups
15 KB Swings (53#)

*We lost track of rounds. 6-ish

WOD 10/18/10

WOD:

1/2 Forrest

10 L Pull Ups
15 Toes to Bar
20 Burpees
400M Row

*14.4_

This full workout would have been brutal!

WOD 10/16/10

WOD:

Crossfit Total

*Worked up to my starting weights and didn't feel good enough to get past that.
325+165+405

So, in frustration I did Grace:

*2.50 (pr)

You can always find a bright spot in your workouts if you look long enough.

WOD 10/15/10

WOD:

3 Rounds

15 Hang Power Cleans
15 Burpees

*4.50

WOD 10/13/10

WOD:

50 Wall Ball (20#)
10 Muscle Ups
40 Wall Ball
8 Muscle Ups
30 Wall Ball
6 Muscle Ups
20 Wall Ball
4 Muscle Ups
10 Wall Ball
2 Muscle Ups

*12:59

I am SORE as sh*t today. It's definitely been a good 3 days.

Functional Fitness

Crossfit gives us the ability to do things many people wouldn't dream of. Get out and do some of those things! These are from the Garden of the Gods in Colorado Springs after the USAW Weighlifting meet.

WOD 10/12/10

WOD:

21-18-15-12-9-6-3

SDHP (75#)
Push Jerk (75#)

*7:08 (PR)

Last performed on 8/29/10 with a time of 8:15- This is the first time I have repeated a WOD in a long time. So, when you think you aren't making progress, go back and check yourself against old workouts.

WOD 10/11/10

WOD:

So we have decided to follow the main site for a while and just let someone else do our programming for a bit. What a day to start that crap...

"Tabata This"

Row (Calories)
- 1 Min Rest -
Squats
- 1 Min Rest -
Pull Ups
- 1 Min Rest -
Push Ups
- 1 Min Rest -
Sit Ups

*Score is the lowest number of reps for each exercise
Row 8
Squats 16
Pull Ups 10
Push Ups 8
Sit Ups 12

Total - 54

We're Back!

So after a substantial break in activity as I prepped for the Crossfit USAW Weighlifting Open in Colorado Springs, I am now back on the wagon. Over the course of the next couple months, I am going to spend some time on my weaknesses and mobility. I am looking forward to it. For my first post back, I am recording my scores from the competition this past weekend:

Snatch:
Attempt 1 - 205 - Good Lift
Attempt 2 - 210 - Missed
Attempt 3 - 210 - Good Lift

Clean and Jerk:
Attempt 1 - 245 - Good Lift
Attempt 2 - 255 - Good Lift
Attempt 3 - 265 - Missed

WOD: AMRAP

6 Squat Cleans (125#)
12 Pull Ups
24 Double Unders

Score - 6 Rounds