Crossfit???

For time:

50 muscle-ups

200 overhead squats, 95 lbs (65 lbs)

3000 meter row

Each team must accomplish the above number of reps and distance as fast as possible. Each team can do the exercises in any order and in any rep scheme. You will have one set of rings, one 95 lb men’s bar, one 65 lb women’s bar and one rower. All three movements may occur simultaneously, but only one barbell can be in use at any one time. Each team can decide to divide up the work in whatever fashion they choose.














My team getting ready:

 

Today was Helen. 9:07

 

Nice Chris! Blazin fast!

No WOD today except this morning and no one did it with me either, they all pussed out

 

Well I didnt do anything today, letting the leg rest. The inside of my quad, top of my quad, and outside are all shot and very tender to the touch. I have been rolling it out and using a lacross ball as much as possible. I was trying to rest all weekend but I got called for a mtn bike ride tomorrow and it will be the first ride on the new bike

 

And damnit, we're men! We don't rest, that shit's for the birds!

 

The regional games this weekend were amazing! Saw some huge weight being thrown around, some incredibly fast times put up, and some truly inspirational things.

For the last workout, it involved a 95lb snatch for the women. There was this tiny woman I'd say 4'11" at most and weighing no more than 105 at best just absolutely willing them up and fighting every one of these snatches up. It was amazing and had the whole place cheering and on their feet. Just as amazingly she came into the final event sitting 4th.

This whole thing fired me up to work even harder to be able to compete next year. Don't know if I will be in the same conditioning as these guys but I'll give it hell.

I also gave up on trying to take pictures after day 2 because of the blurriness and resorted to short recording clips on the camera. I'll post those tomorrow and didn't get any footage of day 3.

 

Thanks man. I was pretty happy w/ the time, but know I could've broke into the 8's had my legs been in better shape. The 400m lunges from the previous day really did me in.

Thats how mine feel! lol. Have fun on the ride. What kind of bike? It should actually be a good way to loosen up the legs a little. I was going to do a real light road ride today, but I was too hungover from last night

 

Here are a few photos and some video of Day 2

 

http://www.youtube.com/watch_private?v=1xI1CDlX6hA&sharing_token=uV6zkg8HdAOHdSdcUGAuBQ
http://www.youtube.com/watch_private?v=HNBW2Y7QVM8&sharing_token=rd4hqJb6DGdJ_ru_9y4h_Q
http://www.youtube.com/watch_private?v=VYlYDkaL-pg&sharing_token=aTluU-z_oxA4XzbRfw1b6w
http://www.youtube.com/watch_private?v=iiAvNnZbjEM&sharing_token=qQQbKxZ6fULf58Gc-AmsZA
http://www.youtube.com/watch_private?v=Shkg90xRfx8&sharing_token=lh0wSaVqKzOWT2WqBMX55w
http://www.youtube.com/watch_private?v=OG88mWDbuwg&sharing_token=rIDPhq3vhDG6nJPWLNdexA
http://www.youtube.com/watch_private?v=M0GchpPSIso&sharing_token=XLRYeGlkywYEu3A6rWZgzA
http://www.youtube.com/watch_private?v=u8DT9gI-dSE&sharing_token=KQZMKHyBawYMtJQXxZYvmw
http://www.youtube.com/watch_private?v=dI5kYsl0ozw&sharing_token=eThJCHtaYPpOsTcyx9L7zw
http://www.youtube.com/watch_private?v=jgSNCpSoUSw&sharing_token=MH69_KesazuUdELm8meniQ

 

Damn dude, thats a lot of pics. So I have been doing 2 a days, trying to hit 3-4 a week, and it is getting hard. Legs are really starting to feel it lol. Yesterday's WOD sucked ass. We did

4 rounds
400m Run
7 strict chin ups
12 95lb squat cleans
15 burpees

 

Hell yea man! I'm doing 5x/wk and its rough. My legs arent fully recovered for any given workout. I'm ALMOST looking forward to my trip to Japan next week so I can get a 4 day break from this, lol.

Anyway, today was Front Squat 10-8-6-4-2 for warmups. What we finished at on the 2 rep, we had to cut in half for our WOD. I went up to 185. I definitely should've went to 215 though. Regardless, wod went like this.
5 Rounds.
40sec. row for calories
20sec rest
40sec Front Squat (95lb)
20sec rest.

Total reps completed was 131. (30, 28, 27, 25, 21)

Did a bunch of handstand pushups for the cooldown.

 

SWOD 5-5-5 Squat @ 275

3rds
30 DU
15,12,9 Squat Snatch @ 95
3 Rope Climbs
15,12,9 CTB pull ups
30sec handstand hold

25:05

 

Did Fight Gone Bad this morning. 221 as Rx. Not too bad for my first time.

 

Team WOD amrap today:

200m Farmers Walk 100+ lb min. for men
135lb Deadlifts
Pushups.

1 member does the walk while the other 2 members deadlift and pushup. Once member 1 returns, rotate through until the 20 minutes expires. Going for reps.

Our team had the most reps at 780. iirc, the breakdown was 465 p/u's and 315 DL's.

 

Wow, we havent updated this in a while!

well, I've been in Japan for a few days, and as a result, didnt do any WODs Sunday through Wednesday. Yesterday was my first day back and I took it relatively easy. I definitely could've went harder on the back squats. Pushups, I did exhaust myself though.

Anyway, Thursday went like this:

3 round amrap of backsquat using ~50% of max weight. each round ends when you either take 5 seconds between squats or when you fail.
I started at 115 since 2 other guys were using the same bar. I went 50 reps w/ this weight and could've kept going, but my back was getting tired. I stopped at 50 and decided to just up the weight on the next two.
Round 2 I went up to 135 and got 25. Again, could've sneaked a few more in, but back was tired from round 1 and I didnt want to kill myself.
Round 3, I kept the same weight and did 26 reps.

So, a total of 101.

Then we did Tabata Pushups. Only managed a mere 80 iirc, the best of the day was 100.

 

I stopped because all these pictures take forever to load . Well An update on my end, we did Fight Gone Bad last week, managed to get 312, pretty excited about that. This week has been surprisingly tough. I have been sore every day this week.

Monday-Angie
100 pull ups
100 push ups
100 sit ups (I did them w/ab mat)
100 squats

20:ish

Tuesday
3 rounds:
15-135lb hang clean
15 burpees

6:14

Wednesday
Max Snatch (135, snatch is a stupid lift )

Thursday
3 rounds:
15-225lb deadlift
800m run

14:04 I think

Today will be another birthday WOD so I have no clue what it will be.

 

I know, but if we keep posting, the pics will be pages back

Those are some good numbers too! I'm still real tired from yesterday and probably still jet lagged from the trip....think I'm skipping todays, but who knows.

 

Thats what I was thinking. I like the pics and all, but for some reason it takes days to load on my comp. Todays WOD sucked. It was

25 Power cleans 95lbs
25 K 2 E
25 Ring dips
25 Push ups
25 Box jumps
25 pull ups
25 Walking lunges
25 Thrusters 95lbs

I got 11:29 I think. Me and my buddy were racing on the thrusters. I was goin for the first 10 but when I hit 6 my body said NOPE. So I did 4 more then broke them into 5's.

 

firefighter fran tomorrow morning. kinda nervous. hahaive only done fran once and my time was 7:52. now throw on all the gear...haha lets see what happens.