1-29-11

Todays WOD...10,9,8,7,6,5,4,3,2,1 of thrusters and pullups.....hmmm Fran's evil big sister! My time was 5:11, which is a lil faster than I thought I could do it in. The rep scheme allows the WOD to slowly creep up behind you and kick you right square in the nuts right after the 3rd transition. Like in Fran, as soon as you stop moving, it all comes on you and suddenly you can't breathe! My whole goal in this WOD was to not stop throughout the entire thing, and to embrace the suck once it started crushing the life out of me. I held on and stopped the clock a minute faster than I had thought I could have, so I am pleased!

300...I got 300!

Since I started CrossFit almost 3 years ago, I never thought I'd see the day I got 300# over my head...I was wrong woohoo! I worked on it all day and got comfortable jerking. I tried 300 probably 10 times throughout the process of the day, got frustrated, cussed and threw a fit, but persistence paid off...when you finally feel how it's suppose to be done, it's like a light bulb coming on. Now I just need to work on that clean! Thanks to all the friends who encouraged me through the last hour of frustration!

1-21-11

Today I did a deceiving little WOD that was completely based on strength endurance. 21-15-9 reps of deadlift, where you must complete all reps unbroken for it to count. My rep scheme was 315,345,375...posterior chain is trashed! Here are the clips...

1-18-11

This past cycle has proven to be quite challenging. Started off with some 1 arm kettlebell snatches, which always effs my arms up for about a week because of bruises...then done an absolute lung buster Sunday of 3 rounds, 20 front squat(95#) ,20 pull-ups, and a 400m run. All work was done unbroken ,and the runs were really slow due to my still screwed up ankle from spraining it...stopped the clock in 10:05. Yesterday I done OHS max, and an AMRAP in 12 of 10 push ups, 10 SDHP @75#...OHS was my nemesis yesterday. I worked up to 265#, and squatted it several times, but never stabilized it at the top of the squat long enough to suit my self to call it a legit squat(I think I squatted it 4 or 5 times). Then I got pushed head first into a brutal met-con challenge. A lady at the box had gotten 14 rounds of the AMRAP in 12 WOD, whish is solid, so the gauntlet had been thrown!    THAT BEING SAID...

     Those of you who know me, know that if someone does something tough , or has a blistering time on a WOD, it is in my nature to see how I compare. Not necessarily to beat the person, but to beat the challenge I have put forth myself.. I was able to get 16 full rounds in, all of the push ups, plus 4 SDHP. That was a very deceiving little WOD , to say the least. It was one of those ones that you really wanted to take 5 seconds to just stop moving and catch your breath, but really didn't need to because you knew you could push through it and just keep moving, and the lady that got 14 rounds was coaching me through it so I couldn't be a complete puss!

1-14-11

Yesterday was a good strength day....me loves me some heavy deadlift! WOD was 5x5 deadlift, then 3 rounds of 10-185# deadlift, 20-25# wallball...Rep scheme on deads was 135,225,315,405,435...felt strong throughout all movements..I think 435 was a PR for 5 reps but not for sure. The met-con was fast, wallballs were actually easier than the deadlifts, which is crazy since they were so light, but was able to stop the clock in 3:18...lower back is officially cashed...Thank goodness it is a rest day!

1-10-11

FGB..enough said. This WOD is one of my least proficient workouts, and one of the ones I want to get better at the most! Yesterday I partook in a friendly challenge of FGB. The workout consists of  5 movements-Push Press(75#), Box Jumps (20"), SDHP(75#), WallBall(20#), and Row for calories.You spend 1 minute at each station collecting as many reps in that minute that you can, transitioning from movement to movement with no rest. When you are done with the 5th movement, you have 1 minute rest before you start the cycle all over again. You do 3 rounds of this, trying to get as many reps as possible total...your score is total number of reps completed. Yesterday I had no "GAME PLAN", just do work. I had lots of encouragement throughout the entire WOD, but none like the very last movement, which was rowing for me, when I heard these words..."You can do anything for 1 minute", and "Just close your eyes, you don't need to see the clock, I will tell you when you are done"! With every rip of the handle on the C2, my legs engorged with lactic acid, my chest cavity cramped from the repetitive gasping of air, and my stomach churned the recent eggs and toast I had ate prior to my fight. My actual time on the rower the last round was closer to 50 seconds because of transition time, and I was able to pull 22 calories on the C2...which was brutal to say the least. I roll off of my rower, on my hands and knees in the classic " just got my ass whipped in a WOD pose" trying to catch my breath. Somewhere in the midst of gasping for air, my Thorasic spine got out of whack and now I have a big ol' catch between my shoulders...uggh. Boy does it feel good to finally PR on this WOD!

FINAL TALLY- 371

1-9-11

Yesterday was supposed to be just a nice little WOD to stay mobile for my date with FGB today, but not so much the case! The WOD was a buy in of 15 Squat Cleans @ 135, then 10 rounds of 5 T2B, 10 Pushups, 5 Pullups. Due to space, or the lack there of , we partnered up on a barbell. Now that is all fine and dandy, but realize that if at any point in the buy in, you put the bar down, your partner gets to START his work where as your time is still spinning while your watching helplessly! Seth was my partner and we had planned on him going 1st. While everyone was getting ready and warmed up, my good buddy Chase starts the clock. Now at this point, Seth is dicking around on the pullup bars, and I am completely somewhere else mentally, but I was closest to the barbell. When I finally realized that the time was fixing to start in 2 seconds, I hear Seth holler at me "GO I'M NOT READY!"....Oh shit! At that point I grab the 135# barbell and start my cleans. Now the whole time, I am reflecting back just a few minutes earlier when Seth asked me if I thought I could do them all unbroken. I had replied no because I was having a really hard time even walking, thanks to the wallball/snatch WOD the day before, which is why we decided to have him go 1st...turns out a person can do a lot more than they think! My last clean came to the top at 45 seconds, and I gladly gave my position up so I could start my 10 rounds of "EASY WORK"...my ass! Pushed through 10 rounds pretty steadily and stopped the clock at 9:38. Now as for staying mobile...NEGATIVE, I am as stiff as a board this morning and sore as hell! I have 3 hours until I get my FGB going, so hot shower and foam roller here I come!

1-7-11

I tried my hand at one of the WOD's at the '09 Games today...3 rounds, 30 Wallball, 30 Hang Squat Snatch @ 75#...HOLY LUMBAR BATMAN! The worst part was making sure the bar dropped below knee height in the "hang" portion of the movement, which totally destroyed your lower back. Had my buddy Seth coaching me through it, which made me suck it up and do the work faster than if I had done it by myself. Final time was 14:52, which was a lot better than the sub 20 minute mark I was shooting for, so pretty pleased with that!

1-5-11

I did this same WOD this summer with 275 deadlift for 35 reps...I rowed a 7:30 2k. I wanted a heavy deadlift met-con so I scaled up to 315. Weight felt really good and row felt strong at 7:12...ended up with 30 reps so over all I am pleased.

1-4-11

Today was the first body weight WOD I have done in a while...neglect is not a good thing, whew! It was an AMRAP in 15 of 5 pullups, 5 HSPU, 20 double-unders. Was able to muster 15 full rounds + pullups + HSPU + 1 double-under...I guess I'm satisfied with that. Other than the deck of cards WOD where I done 99 HSPU along with 99 muscle-ups, wallball, and burpees, that is the most HSPU I have ever done in a WOD. I have been doing alot of strength work in my WOD's so I was out of my new found comfort zone with this one, but that's gotta change!