SFG WOD 101130 -- muscle ups

Warm up:

• 6 minutes rowing
• 30 slow burpees
• 3 rounds of 10 push ups, squats, rotations

2 rounds of:

• 5 false grip ring chins from knees
• 5 false grip ring chins
• muscle up

I hit my first muscle up today. I kipped heavily but it felt good. This is a crossfit milestone.

3 rounds of:

• 31 sec chin up hang, chin over bar
• 31 sec ring dip stand
• 31 sec active squat hold
• 31 sec hand stand push up hold

Tabata row

SFG WOD 101129 -- squat

First workout back after a prolonged layoff. Over the Thanksgiving break I played rugby in Cancun with Atlantis and rested. I didn't food/sleep journal, nada. I'm going to continue the journaling break until 2011 when I will pick it up again. I will track PRs, but thats it.

Warm up included:

• 30 push ups
• 30 squats
• 30 sit ups
• 30 pull ups

Workout:

Back squat:

• 10 x 135, 10 x 185, 5 x 225, 5 x 275, 3 x 295, 1 x 315, 1 x 335

I experimented with a lower bar position. It felt good. I will reach a new PR soon.

We finished with:

• 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 KB swings at 53 lbs
  

SFG WOD 101116 - snatch grip DL, man makers, core, row

Warm up including 5 min row

3 rounds of:

• snatch grip DL, 5 x 225 lbs
• man makers, 10 x 50 lb DBs

4 rounds of:

• hip extensions, 10
• toes to hands, 5

5 min row at 90%

I finished with a 10 min squat, couch stretch, wall groin stretch, and active wall ham stretch

SFG WOD 101115 -- bench, squat, pull ups

I talked with my trainer about my Achilles problem. We're going to switch to a strength and flexibility phase when I get back from Mexico.

5 min row, rolled out, 5 min row

3 rounds of:

• bench press, 10 x 135 lbs
• back squat, 10 x 135 lbs

4 rounds of:

• 10 strict chins
• 10 sit ups with 25 lbs DB

This wasn't difficult but I'm not trying to hammer myself before Mexico. I concentrated on vertical shins while squatting.

101114 -- kick, run

Ran 1 mile in 8:20.

Dynamic warm up.

Kicked 19/25 drop goals from about 20m. 947 for the year. Almost 10% to my goal.

The numbers are going the wrong way. Oh well. The weather wasn't ideal.

I kicked and chased for about 30 more minutes to stretch the legs.

The pop kick felt good.

101113 -- run

took time off from Crossfit then ran at the track.

Run 1 mile, 7:32.

Dynamic warm up.

14 x 100 yard sprints.

Running is not good for my Achilles but it held up okay. I needed to run before Cancun.

SFG WOD 101109 -- row

Rowing and shoulder mobility before I tweaked my back. It was cold outside, I hardly slept at all last night, and I did not warm up well. I shut it down about 20 minutes into the workout and went home. For whatever reason I am really struggling with the new programming. My diet and sleep are the same but my lifts and endurance are going down. Plus I'm feeling hurt more often. Maybe its the change in weather.

SFG WOD -- 111008 -- de-loading

We're starting a 1 week de-loading phase. This is a good idea because your body startys to break down after going hard year round.

I don;t remember the workout that well. Something like this:

• 15 minutes of trigger point and rolling out
  
• 4 rounds of either 250m jog or row
• 3 rounds of 10 squats, 10 push ups, 5 strict pull ups
• 4 rounds of either 250m jog or row
• 3 rounds of 10 lunges (2 x 30 lbs DBs), 5 ring dips, 10 bent over rows.
• 10 minute squat
• 4 rounds of either 250m jog or row

I finished with couch stretching. The 10 minute squat was easy after a proper warm up.

101105 -- rugby

This past weekend was homecoming for the UT rugby club. We had 30-40 alumni in from across the country. Our match opponent canceled on us last minute so I spent last Friday calling in favors to get a side together to play the boys.

Needless to say, I jumped in as well at flanker and scrum half.

The game was fun. It was a clear night, cool, and the pitch was soft as a feather bed. My only complaint was that the touch lines were painted yellow so I couldn't see them.

Overall, I thought the boys played well and I got a nice run in. My legs felt fine but I tweaked my left calf a little. I think I;m going to see Smootie this week about my Achilles.

SFG WOD 101105 -- mobility

Today we worked on mobility -- rolling out, trigger point, stretching, partner shoulder stretching, dead bugs, stretching with therabands, and the K star squat. I finished with couch stretching.

We also did pass throughs, rotations, push ups, and squats.

Great recovery and flexibility day.

SFG WOD 101104 -- snatch work

Warm up included 3 rounds of Cindy with strict pull ups. I tacked on 20 more.

Snatch skill work:

• 3 x 3 snatch grip dead lift
• 3 x 3 snatch pull
• 3 x 3 hang snatch
• 3 x 3 overhead squats
• 3 x 1 snatch

We didn't stick to the rep scheme exactly.

• 3 x 3 @ 225 lbs
• 3 x 3 @ 135 lbs
• 3 x 3 @ 95 lbs
• 3 x 3 @ 185 lbs (I failed on at least 2 reps)
• 5 x 1 @ 135

I finished with MWOD stretches: squat, couch stretch, wall groin and hammy stretch

Rugby practice 101103

Last night was cold and rainy. I'm prepping for Cancun Sevens so I wore my kit to rugby practice. It turned out to be a good idea. We warmed up then ran sprints for about 10 minutes. I'd say we ran about 30 sprints of varying length and intensity. I never went 100% but I did hover around 75% for most of them. Then we worked some scissors and finished with about 1 hour of touch and cuddle.

Overall, this was a perfect running practice for me. I stretched my legs, hammered on my lungs a bit, and had fun. Yesterdays WOD was pretty tough but I was able to get in two workouts yesterday. Maybe I can work something in today as well.

SFG WOD 101102 -- KBs, squat clean metcon

Warm up included 3 rounds of Cindy.

3 rounds of Turkish get up:

• 5 right hand
• 5 left hand

My results: 44 lbs, 53 lbs, 53 lbs

AMRAP in 10 minutes of:

• 7 squat cleans (115 lbs)
• 12 pull ups
• 21 double unders

I scaled the double unders to 7 burpees for my Achilles.

I finished either 4 or 5 rounds but lost track. Lets say 4.

I finished with 2 rounds of 5 pistols on each leg and some mobility work -- couch stretch, 10 minute squat, hip stretch on wall.

SFG WOD 101101 -- clean and KB skill work

3 rounds of:

• 3 clean DL
• 3 clean high pull
• 3 hang clean
• 3 front squat
  

My results:

• 225
• 185
• 135
• 135

KB skill work

3 rounds of:

• 5 right hand KB DL
• 5 left hand KB DL
• 5 right hand KB clean and press
• 5 left hand KB clean and press
• 5 right hand KB snatch
• 5 left hand KB snatch

As rxd, 24 KG

Metcon:

• 30 deck sit ups, 24 kg KB

My time: 2:04