Friday, May 21, 2010

Muscle Snatches do a Body Good

Ouch!! Fridays are always a little bit rough. I was pretty sore and tired today but I feel good right now!

Friday, May 21

WOD:

5 Rounds for Time:

400m Run
15 KTE
15 Burpees

My running has been super slow this week. BUT my back isn't locking up. I wonder if that is the trade off. I would rather be slower I think. Anyway, the KTE and Burpees went well, though my grip started to fail during the KTEs. I don't think it has recovered from Tuesday's WOD. I finished in 28:56. Slower than I would like but pretty solid nonetheless.

Thursday, 20 May: BEST WOD EVER!!!

Back Squats

WOD: Chop Till You Drop

P1: Run 400m
P2: 20 Chops
      15 Jumps
      10 Push Ups

I LOVE THIS WORKOUT!!!!! I love Back Squats. I did my working sets at 155 and felt pretty good about it. My form didn't break down. I probably could have done 165 but I can do it next time.

I used the 8lb Sledge Hammer for the Chops and Jumps and managed to do all the Push Ups off the Tire. Such a good feeling. My running was still slow. I think we finished 6 Rounds. My partner was Keith. He pretty  much rocks.

Tuesday, 18 May

Muscle Snatch

WOD:

21 Thrusters
6 Rope Climbs
15 Thrusters
5 Rope Climbs
9 Thrusters
4 Rope Climbs

I am terrible at Muscle Snatch. I started with 35lbs and made it up to 55lbs. My form was not good. I need to work on it. Maybe if I'd have worn my singlet.


The rest of the WOD was good. I climbed the Net each time and used 65lbs for the Thrusters. I finished in 19:28. My forearms were killing me.

I am looking forward to the Grill Out tonight!!!

Tuesday, May 18, 2010

Crazy Week

My weeks have been getting crazier and crazier recently. I don't know why. I do know that updating this blog starts to become a low priority, so it leaves the 3 of you (that is a high estimate) that read it hanging. My apologies.

So here is the run down of the last few WODs, the best I can remember.

Monday, 17 May


WOD: For Time:

400m Run
25 Squats
25 Sit Ups
25 Shoulder Press (65/45)

400m Run
25 Squats
25 Sit Ups
25 Push Press
400m Run
25 Squats
25 Sit Ups
25 Push Press
400m Run
25 Squats
25 Sit Ups
25 Push Jerk
400m Run
25 Squats
25 Sit Ups
25 Push Jerk





This one takes awhile because of the shoulder movements. I did the Shoulder Press with 45lbs and the rest with 65lbs. It slowed me down but I got through it. I finished in  37:11.

Saturday, 15 May


WOD: KB Circuit


5 Rounds: 1 minute work/30 seconds active rest

High Pulls
Figure 8 Hot Potato
Reverse Lunges

I came to CF right after I did hot yoga to help my back. I felt pretty good. I used a 16kg KB for the circuit and made it through. It was rough. My shoulder didn't hurt, so that is a good sign. I think I am getting back to where I was.

Friday, 14 May


WOD: Luck of the Draw


This was the card WOD where you run 400m, draw a card, and then do whatever the suit dictates. We did AMRAP in 30 minutes. I finished 7 rounds and did a lot of Thrusters and Ring Dips. This is one of my favorite ones.

Thursday, 13 May


WOD:

Deadlift

3 Rounds of:

400m Run
15 Wall Balls (20/12)
15 Box Jumps
15 Burpees

I only did 95lbs for Deadlifts, since I hurt my back a couple of weeks ago. They went fine.

The rest of the WOD went well. I used the 12lb ball for Wall Balls and the tallest box for Box Jumps. I do not remember my finishing time.

Wednesday, 12 May

Today I went to Hot Yoga (Bikram) for the first time in hopes that it would stretch out my back. I am not going to lie, it was miserable. However, I did feel better afterward. I think that I will go whenever I feel super sore from CrossFit. It will be hard to make myself though, as it is so horrible. Ah well.

Tuesday, 11 May


WOD: 


Front Squat

Bear Complex


5 Rounds of 7 reps each:

Deadlift
Hang Power Clean
Front Squat
Push Press
Back Squat
Push Press

Each sequence is 1 rep

The Front Squats went well. I maxed at 145, a new pr.

The Bear Complex also went well. I did the whole thing with 65lbs. I have never done it with a barbell before, only dumbbells. The switch between the first Push Press and Back Squat was awkward. I finished in 22:35.