WOD 090930 -- Grace and Jeremy

I dropped in at crossfit central today. What a great workout to end the month!

WOD #1
"Grace"
30 Clean and Jerks M:135 F:95

WOD #2
"Jeremy"
21-15-9 reps of:
PVC Pipe OH Squat
Burpees

My results:

• Grace 4:18
• Jermey 5:37
  

It felt great to really smoke Grace for the first time. I actually hit 15 reps at 1:!5 before I slowed down. My previous best Grace was in the 6 or 8 minute range I think.

WOD 090929 -- snatch

Snatch 1-1-1-1-1-1-1 reps

My result:

95-95-95-115-115-115-135 (f)

I failed on 135. I was hang power snatching in my backyard. I think I need some good coaching on the catch.

WOD 090926 KBs

Today I volunteered at the Fight Gone Bad fundraiser at the Long Center. It was pretty inspirational.

WOD:

warm up:

• 50 KB swings, 16 KG
• 50 KB clean and press, 16 KG
• 50 KB dead lift high pull, 16 KG

work out:

• 50 KB swings, 28 KG
• 50 KB clean and press, 28 KG
• 50 KB dead lift high pull, 28 KG

WOD 090925 -- squat cleans and GHD Sit-ups

Warm up: 3 rounds of:

• arm circles, jumping jacks
• Samson strech
• inch worm
• 10 push ups
  
• 10 overhead squats (45 lbs)
• 10 straight leg dead lifts (45 lbs)
• 10 swings (35 lbs)
• 10 pull ups
• 10 dips
  

Ran 1 mile, 7:51.

For time:

• 135 lb Squat clean, 10 reps
• 50 GHD Sit-ups
• 135 lb Squat clean, 8 reps
• 40 GHD Sit-ups
• 135 lb Squat clean, 6 reps
• 30 GHD Sit-ups
• 135 lb Squat clean, 4 reps
• 20 GHD Sit-ups
• 135 lb Squat clean, 2 reps
• 10 GHD Sit-ups

Scaled to:

• 135 lb Squat clean, 10 reps
• 20GHD Sit-ups
• 135 lb Squat clean, 8 reps
• 16GHD Sit-ups
• 135 lb Squat clean, 6 reps
• 12 GHD Sit-ups
• 135 lb Squat clean, 4 reps
• 8 GHD Sit-ups
• 135 lb Squat clean, 2 reps
• 4 GHD Sit-ups

18 minutes

WOD 090923 -- Lynne + back squat

Five rounds for max reps of:

• Body weight bench press
• Pull-ups
• Body weight back squat

I dropped in at Crossfit Central. Working out with the coaches is intense.

My results:

• BP 185 lbs -- 14-7-5-5
  
• PU -- 21-16-15-15
  
• BS 185 lbs -- 21-16-15

The class time ran out before I could finish the 4th round. But it didn't matter. I was nauseous and spent.

WOD 090922 -- dead lift

• Deadlift 1-1-1-1-1-1-1 reps

As Rx'd:

• Deadlift 275 - 295 - 315 - 315 - 325 - 335 - 345 lbs

CF WOD 090921 -- shoulder stuff

• Shoulder press 1-1-1-1-1 reps
• Push press 3-3-3-3-3 reps
• Push Jerk 5-5-5-5-5 reps

As Rx'd:

• Shoulder press 1x 135-135-135-155-165
  
• Push press 3x 135-155-155 -165-165
  
• Push Jerk 5x 135-155-165-165-135

I also added Turkish get ups:

• 3 x 25 lbs right hand
• 3 x 25 lbs left hand
• 2 x 35 lbs right hand
• 2 x 35 lbs left hand
• 1 x 45 lbs right hand
• 1 x 45 lbs left hand
• 1 x 45 lbs right hand (Olympic bar)
• 1 x 45 lbs left hand (Olympic bar)
• 1 x 55 lbs right hand (Olympic bar)
• 1 x 55 lbs left hand (Olympic bar)
• 1 x 65 lbs right hand (Olympic bar)
• 1 x 65 lbs left hand (Olympic bar)
  

WOD 090918 -- sit ups / back extensions

Posted WOD:

Five rounds for time of:

• 30 Glute-ham sit-ups
• 25 Back extensions

Scaled to:

• 30-24-18-12-6 GH sit ups
• 25-20-15-10-5 back extensions

I did the regular warm up including dips, pull ups, push ups, over head squats, etc. Man I am sore. I forgot how brutal the .com can be.

Touch rugby 090917

I played touch for about 80 minutes with the boys. It was a good run. I made many handling mistakes and I got really frustrated at my team mates defense.

I've definitely lost some elusiveness and speed. I need to be razor sharp with my handling, decisive, and really attack holes (rather than defenders) to be a threat on offense.

WOD 090917 -- Daniel

I picked a bad day to get back on the .com.

For time:

• 50 Pull-ups
• 400 meter run
• 95 pound Thruster, 21 reps
• 800 meter run
• 95 pound Thruster, 21 reps
• 400 meter run
• 50 Pull-ups

29.13 as Rx'd. Ouch.

WOD 090915 -- KB & bench

I'm adding some strength training elements back into my workouts. Inspired by the Mikko Salo approach.

• 50 KB swings, 35 lbs
• 50 KB clean and press, 35 lbs
• 50 KB swings, 62 lbs
• 50 KB clean and press, 62 lbs
• bench press , 8 sets, varying weight and reps, 135 - 185 lbs

My bench is still close grip.

80 minutes of rugby

i played rugby with the Austin Blacks against the Texas Collegiate Select Side. We were down 6-0 at half in sloppy conditions. Then we subbed in a bunch of new guys and they stated running in scores from all over the field. I tackled well and ran the ball well when i had it, but I lost a lot of ball in contact and missed a tackle on a jail break try. Even so, I played 80 minutes, no injuries, and got in a good run, spending time at wing, fly half, and flanker.

WOD 090911 -- total developer

Today was rough.

Warmup with 3 rounds of:

• 20 jumping jacks
• 10 trunk rotations
• 10 arm circles
• 10 overhead squats, 45 lbs
• 10 straight leg dead lift, 45 lbs
• Samson stretch
• 10 push ups
• inch worm
• 10 kettle bell swings, 35 lbs
• 10 pull ups
• 10 dips

Ran 1 mile in 7:58. I ran 2 laps at 6 min pace and 2 laps at 11 min pace or so.

Total developer:

• back squat, 5 x 5 225 lbs
• press, 1 x 4, 2 x 3, 1 x 2, 1 x 1 135 lbs
• dead lift, 5 x 5 225 lbs

My left knee and right shoulder hurt. They're not going to get better so I'm just going to keep at it.

WOD 090909 -- KB FGB kinda

2 rounds, no time, of:

• 30 KB Sumo Dead Lift High Pull (62 lbs)
• 30 24" box jumps
• 30 KB push press (35 lbs)
• 30 KB swing (62 lbs)
• 30 KB swing to thruster (35 lbs)

I wanted 3 rounds but my left knee started hurting on the 2nd round of swing to thrusters. Lets ease back into it.

090905 -- swimming

Went swimming at barton springs. 2 lengths and 1 width. the water was cold and it rained a little. felt good.