Warm up:
500m row
WOD:
3 RFT:
400m run (500m row)
21 hang power snatch, 75# (45#)
12 chest to bar pullups (blue/black)
26:17 min
Somewhat surprised at how much difficulty I had with the hanging snatches. 45# got heavy pretty quick (granted, I did 63 of them, but still).
Monday, October 20, 2014
10-09-14 CrossFit
Warm up:
500m row
WOD:
Clean
5-5-3-3-3-1-1-1-1
45#, 55#, 60#, 70#, 80#, 85#, 90#, 95#, 100# failed twice
WOD 2:
7 RFT:
7 dumbbell thrusters, 45# (5#)
1 rope climb, 15ft (5 pull ups, red/blue)
7:49 min
Got behind this week because I took too many days off. Did Thursday and Friday's WODs today. Really tried for the 100# clean PR, but couldn't quite get it. Really needed another heavier dumbbell to do the thrusters, but 5# made me go faster I guess.
500m row
WOD:
Clean
5-5-3-3-3-1-1-1-1
45#, 55#, 60#, 70#, 80#, 85#, 90#, 95#, 100# failed twice
WOD 2:
7 RFT:
7 dumbbell thrusters, 45# (5#)
1 rope climb, 15ft (5 pull ups, red/blue)
7:49 min
Got behind this week because I took too many days off. Did Thursday and Friday's WODs today. Really tried for the 100# clean PR, but couldn't quite get it. Really needed another heavier dumbbell to do the thrusters, but 5# made me go faster I guess.
Sunday, October 5, 2014
10-05-14 CrossFit
Warm up:
500m row, some push press, stretching out the squat
WOD:
3 RFT:
400m run (500m row)
30 squats
20 push press, 115# (45#)
22:25min
Row worked a bit better today, but my overall times were a bit longer. Did all squats in sets of 10, push press varied from 6-10 reps.
500m row, some push press, stretching out the squat
WOD:
3 RFT:
400m run (500m row)
30 squats
20 push press, 115# (45#)
22:25min
Row worked a bit better today, but my overall times were a bit longer. Did all squats in sets of 10, push press varied from 6-10 reps.
Saturday, October 4, 2014
10-04-14 CrossFit
Warm up:
Eh, just a few SDHP. I was in a hurry...
WOD:
3 RFT:
400m run (500m row)
21 SDHP, 75# (45#)
12 burpees over bar
21:31 min
Well, I didn't want to run since it was so late on a Saturday and I just didn't feel up to it, so I subbed rowing. Wow, that was a stupid mistake! Doubling up on the rowing and SDHP really killed my arms and my time. My splits on the 500m were all over 2:30min. Just stupid.
Eh, just a few SDHP. I was in a hurry...
WOD:
3 RFT:
400m run (500m row)
21 SDHP, 75# (45#)
12 burpees over bar
21:31 min
Well, I didn't want to run since it was so late on a Saturday and I just didn't feel up to it, so I subbed rowing. Wow, that was a stupid mistake! Doubling up on the rowing and SDHP really killed my arms and my time. My splits on the 500m were all over 2:30min. Just stupid.
Friday, October 3, 2014
10-03-14 CrossFit
Warm up:
500m row, some OHS and practice toe to bar sub
WOD:
For time:
21-15-9
OHS, 115# (PVC pipe)
Toes to bar (laying down, toes to barbell, most were knees to elbows)
10:00min
Worked on just getting my OHS form down. Still fighting with the shoulder/elbow positions. Thought the laying down toes to bar was a better sub than knee tucks- got more ab workout in, which is what I need to strengthen to get the actual movement down. I finished the work in about 9:30 and used the last 30 seconds or so to hang from the bar to get that in as well.
500m row, some OHS and practice toe to bar sub
WOD:
For time:
21-15-9
OHS, 115# (PVC pipe)
Toes to bar (laying down, toes to barbell, most were knees to elbows)
10:00min
Worked on just getting my OHS form down. Still fighting with the shoulder/elbow positions. Thought the laying down toes to bar was a better sub than knee tucks- got more ab workout in, which is what I need to strengthen to get the actual movement down. I finished the work in about 9:30 and used the last 30 seconds or so to hang from the bar to get that in as well.
10-01-14 CrossFit
Warm up:
500m row
WOD:
Bench press
2-2-2-2-2-2-2
35#, 45#, 55#, 65#, 70#, 75# x 1, failed second rep
Not bad considering I haven't done a bench press since high school (and couldn't even do the bar then). After I failed my second rep at 75# I quit since I didn't have a spotter. I had to roll the bar down my body until I could sit up and dump it on the floor. Didn't want to risk that for a second rep or any more weight. Definitely want to try again when Bruce is home to spot me.
500m row
WOD:
Bench press
2-2-2-2-2-2-2
35#, 45#, 55#, 65#, 70#, 75# x 1, failed second rep
Not bad considering I haven't done a bench press since high school (and couldn't even do the bar then). After I failed my second rep at 75# I quit since I didn't have a spotter. I had to roll the bar down my body until I could sit up and dump it on the floor. Didn't want to risk that for a second rep or any more weight. Definitely want to try again when Bruce is home to spot me.
09-30-14 CrossFit
Warm up:
500m row
WOD:
For time:
50 wall balls, 20# (14#, 7.5ft)
30 clean, 155# (55#)
15 muscle ups (3 ring rows, 3/2/1 ring dips)
21:27min
Did the wall balls in sets of 5- took about 5 minutes to do them all. Cleans were done in sets of 10, 6, 7 and 7 in about 4 minutes. The rest of the time was the muscle up subs. For the first 5, I did 3 and 3. As I was nearing exhaustion, I switched to the next set of 5 being only 3 and 2 and then finished with the last set of 5 being 3 and 1. Felt pretty good overall.
500m row
WOD:
For time:
50 wall balls, 20# (14#, 7.5ft)
30 clean, 155# (55#)
15 muscle ups (3 ring rows, 3/2/1 ring dips)
21:27min
Did the wall balls in sets of 5- took about 5 minutes to do them all. Cleans were done in sets of 10, 6, 7 and 7 in about 4 minutes. The rest of the time was the muscle up subs. For the first 5, I did 3 and 3. As I was nearing exhaustion, I switched to the next set of 5 being only 3 and 2 and then finished with the last set of 5 being 3 and 1. Felt pretty good overall.
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