09-29-14 CrossFit

Warm up:
500m row, 1 round of work out

WOD:
5 RFT:
10 strict HSPU (knees on wt bench, 25# plate with yoga mat on top)
20 GHD sit ups (ab mat)

8:21 min

Increased the difficulty of the HSPU as the last few times I did it with the 35# plate it was too easy. Definitely felt it in the abs towards the end.

09-26-14 CrossFit

Warm up:
500m row

WOD:
Clean and Jerk
1-1-1-1-1-1-1

55#, 65#, 70#, 75#, 80#, 85# (fail), 85# (fail)

Got the clean on both failures. My second attempt at 85# went a bit higher on the jerk than the first- really need to try and drop below it better.

09-24-14 CrossFit

Warm up:
500m row

WOD:
Every 2 min for as long as possible: (5 rds)
2 Rope climb, 15ft (10 pull ups)
Front squats, 185#, increasing by 2 each round (55#)

14:48 min

Did 5 rds rather than the every 2 min scheme as I would have only gotten a couple rounds and I was subbing pull ups for rope climbs as it was.

09-23-14 CrossFit

Warm up:
500m row

WOD:
2 rds of The Seven:
Same mods as yesterday, 12:40 min

Snatch
1-1-1-1-1-1-1

45#, 55#, 60# (fail), 60#, 65# (fail), 65#, 70# (fail)

Last successful lift was the 65# with a lot of pushing it out at the top.

09-22-14 CrossFit

Warm up:
500m row, 3-7 reps of all movements in workout

WOD:
The Seven:
7 RFT:
7 HSPU (knees on wt bench, abmat on 35# plate)
7 Thrusters, 135# (45#)
7 Knees to elbows (knee tucks)
7 Deadlift, 245# (95#)
7 Burpees
7 KBS, 2 pood (26#)
7 Pull ups (red/black)

5 rounds, 41:48 min

Did just 5 rounds because I was dying. Took it all pretty slow with plenty of resting.

09-21-14 CrossFit

Warm up:
500m row, Samson stretch, 10 PVC OHS, 15 abmat sit ups, 10 back extensions, 10 pull ups red/black, 10 ring dips green/red, 3 ring dips blue/red, Samson stretch, 10 PVC OHS, 15 abmat sit ups, 10 back extensions.

WOD:
5 RFT:
20 wall balls, 20#, 12ft (14#, 7-7.5 ft)
L-sit rope climb, 15ft (5 pull ups, red/black)

16:35 min

Not too bad. My lower back/top of hips has been pretty sore since the deadlifts. Did the wall balls in sets of 5 using the pull up bars on the squat rack as a target. Split the pull ups into 3 and 2. Really going to try doing an actual warm up (though I know I've said that before...).

09-19-14 CrossFit

Warm up:
None, couple deadlifts checking the weight.

WOD:
For time:
21 deadlifts, 225# (125#)
400 m run
18 deadlifts
400 m run
15 deadlifts
400 m run
12 deadlifts
400 m run

20:30min

Had a pretty bad side stitch during the third run, so I walked the rest of it and the first 1/3 or so of the last run. Still made decent enough time.