WOD 090130

"Elizabeth"

21-15-9 reps of:

• Clean 135 pounds
• Ring dips

I didn't keep time. First time doing this workout. ~20-25 mins I'd guess.

I went full squat cleans instead of power cleans.

WOD 090128

5 rounds:

• 50' over hear lunges, 45 lbs.
• 21 burpees
  

Kettlebells!

I was so disappointed in myself for skipping yesterday's workout that I could not sleep. This morning I hopped out of bed at 8AM and did a kettlebell workout in my back yard. In the rain.

Warm up:

• 10 KB dead lift (35 lbs)
• 10 KB swings (35 lbs)
• 10 KB squats (35 lbs)
• 10 KB rows, each arm (35 lbs)

Work out, 3 rounds of:

• 10 KB Turkish get ups (35 lbs -- 5 each hand)
• 20 KB clean and press (35 lbs -- 10 each hand)
• 10 KB snatch (35 lbs -- 5 each hand)
• 20 rigid KB swings (35 lbs -- 10 each hand)

I finished with 20 KB swings with 65 lbs and 20 KB row with 65 lbs, 10 each hand.

Now, no matter what else happens today, I got my workout.

Flag football

An old pal from the Beaver rugby days invited me out to play flag football today at Murchinson Middle School. We played 8 vs 8 with subs for about 3 hours. We were playing to 42 but ended up calling the game a tie at 41-40. Man there was a lot of hard running and cutting. My legs held up well and I felt pretty quick and explosive. Nothing in Crossfit prepares your body for this kind of work, though.

CF WOD 090124

Crossfit total: (835 lbs)

• back squat 135x10,185x5,225x3,275,315, failed on 325.
• shoulder press 135x3, 155, failed on 185
• dead lift 135x5, 225x5, 275, 315, 335, 355, 365 (pr)

In summary, my shoulder press lost 30 lbs from my pr, my back squat lost 20 lbs from my pr, but my dead lift pr picked up 30 lbs. The good showing on dead lift really salvaged what would have otherwise been a terrible workout.

On 080813 I totaled 825 so 835 is a new PR. Not bad, but my combined PR total is 335 + 185 + 365 for 885, so I felt disappointed at the poor showing despite setting a new PR.

Rugby practice 090122

I went to rugby practice tonight instead of CFing. It was 70 degrees and clear so I decided what the heck. The practice was fine. We warmed up and ran 18 50 yard sprints before some handling drills. My bones didn't creek too badly. Hopefully I'll do today's CF WOD tomorrow.

CF WOD 090121

For time:

• 15 Handstand push-ups
• 1 L Pull-up
• 13 Handstand push-ups
• 3 L Pull-ups
• 11 Handstand push-ups
• 5 L Pull-ups
• 9 Handstand push-ups
• 7 L Pull-ups
• 7 Handstand push-ups
• 9 L Pull-ups
• 5 Handstand push-ups
• 11 L Pull-ups
• 3 Handstand push-ups
• 13 L Pull-ups
• 1 Handstand push-up
• 15 L Pull-ups

I subbed a combination of hand stand push ups, half hand stand push ups, and hand stand push up negatives for the hand stand push ups. I subbed chins and parallel grip pull ups for about half the L sit chins. I am sore in all new places today.