Crossfit???

We had a good one today. First off yesterday we did OH lunges and burpees, so my legs were shot. Went surfing this afternoon then went and hit the 4pm WOD.

Strength was 5 sets of 5 on Overhead Squat. Got up to 125 on 4th set then ran out of time.

WOD:
500m row sprint
3 min rest then
21-15-9
Deadlifts (I went with 185, Rx was 225)
Overhead Squats (Went with 95, Rx was 135)

My time for the row was 1:31. I was pissed my ass fell off the seat after the 4th pull or so, that cost me easily a few seconds. I was bummed our owner told me I better go under 1:30 then that shit happened. Oh well still had the fastest time on the board after 4 of 6 classes.
Finished the WOD in 9:48. My legs were toast it was definitely a tiring one. Glad I scaled the weight back some or I would have died.

 

Yesterday we did
4x5 push/split jerks 135-145-155-165
Then
25-15-5
Push press 135
Box jumps 24"
It was either 6:15 or 7:15

Today
3x8 squat 185-195-205
Then
10 push up w/hand raise
20 SDLHP 75, I did 95
10 Knee to elbow

Did 95 cuz we ran out of 15's and the trainer doing the wod with us did 95 as well. My forearms are shot

 

Yesterday I visited another crossfit gym. An old member of my current one opened his own recently and I brought him a couple new (potential) members. We did the following:

5 Rounds for Time:

21 Pullups
21 SDHP (95rx, I used 85)
21 Pushups.

-------------------------------

19:56

 

Crap today sucked hard.

Warm-up
400m run
3rds
10 weighted walking lunges 35lbs
10 inch worm push ups
... WOD
10 HSPU
20 Burpees
30 Wall Balls @20lbs
40 pull ups
50 SDLHP @75lbs
60 push-ups
70 KB swings @53lbs
800m run
90 sit ups
100cal row.

My time 37:something. Death before DNF

 

We had a good one yesterday, that favored me like no other. We did front squats for strength. I got up to 245.
WOD
50-35-20
Wall Balls (20lbs up to 10')
Box Jumps 24"
9:05
Was able to do the first round of wall balls unbroken. The box jumps were real easy. I finished the WOD over 3 minutes ahead of the next guy. I love high rep box jump WODs. One of the only times being tall pays off in Crossfit.

 

Saturday = Team wod

Teams of 3: Myself, another male and one female.
10 Rds for time/rep:

20m Sled Push (m +45, f +10). This is the pace setter.
Kettle Bell Swings (53lb)
Ring Rows (I subbed in situps here though b/c my arms are in a lot of pain still)

26:35 and 720 reps.

 

WE had a team WOD today as well, supposed to be teams of 3 for a 10,000m row switching every 250m. However for the 10am class it was 4 men and 3 girls. So our coach decides to let the 3 women row together and the men partner up. WOW, that was rough. My partner and I finished in 39 minutes, my legs and arms are shot. I was stoked though my pace was under 1:40/500m every round. Only shitty part was the heel cup cut into the back of my foot and tore the skin off. That was painful at the end.

 

Did the Sunday WOD from the CF website:

10,9,8,7,6,5,4,3,2,1 chest to bar pull ups, 30in box jump, GHD sit ups

11 min for a PR on this workout.

 

I may do this as my 2nd workout tonight or early tomorrow morning. Looks like fun.

 

I like Annie for my second/cardio/ab workout. 50, 40, 30, 20, 10 double under's and sit ups. Kind of a nice cool down, ab ripper style workout.

 

Made up my own.. ...

3 Rounds for time:

20m Sled Push (+45lb)
30 Burpees
400m Run
500m Row

---------------

24:35

 

spent all day as a judge down at Crossfit Heyday's Port Throwdown. My good buddies own the box. They put on a 5k in the morning and then the comp in the afternoon. All proceeds for registration, shirts, and what ever else is going to the Leukemia and Lymphoma Society. Was a great time with some killer WODs.
1st wod (teams of 2 guys 2 gals for all wods) was: 100m weighted sled pull each at 95 guys and 65 gals, 50m walking handstand per team, 25 each of burpee two-fers, 25 wall balls, 25 bj 30"guys 24"gals, and 25 kb swings at 2pood guys and 1.5pood ladies. was a soul crusher could see it in the competitors faces.
2nd: 4x400m team relay. just a good all or nothing run
3 and final: 15min amrap 7 thrusters 135guys, 95 gals, and 2 15'pole climbs. was an overall great day. Just bummed I decided not to compete this weekend. Next year. Have a few more local comps coming up anyways.

 

We had a fun WOD today. I was sore going into it. Have been everyday this week so 6th day in a row for me. It was a partner WOD.
20 min AMRAP
10 Power Cleans at 135lbs
10 Hand Release Push Ups
400m run
One person would do the run and the other would be doing the lift and push ups. My partner and I got 13 rounds in. Nearest group was 10 rounds. We were hauling ass on the run. We were averaging around 90 seconds per 400m. Good WOD to end the week.

 

"Gauntlet Baseball"
50m run
10 pushups-1st base
50mrun
10 air squats-2nd base
50m run
10 box jumps-3rd base
this consists of one inning (yes you will do this a total of nine times)
to get to home and to get to the next inning you do another 50m run and then
10 thrusters @ 95-1st inning
100m weighted tire drag-2nd inning
10 pike pole thrusters per arm @ 70-3rd inning
30 pull ups-4th inning
30 toes to bar-5th inning
10 sand bag cleans @ 140-6th inning
30 kb swings @ 1.5p-7th inning
10 ea walking lunges @ 95-8th inning
50m tire flip

took over an hour to do was awesome

 

Pulled a Double WOD today.
First WOD
3 rounds
21 Wall Balls 20lbs @10'
21 Toes 2 Bar
8:48
Second WOD was rough, it was programmed for our Regional Team but I stuck around and did with some of them after the first WOD.
30 Back Squat @ 135lbs
40 Pull Ups
20 Shoulder to Overhead @135
20 Front Squat @85
20 Pull Ups
20 Shoulder to Overhead @85
20 Overhead Squats @65
10 Pull Ups
Did it in 17:47. It was rough. My shoulders were fried because we did push press for strength before the WOD and we also did Overhead Squats in our WOD yesterday. Needless to say I'll be sleeping like a baby tonight.

 

How can you guys do so many pullups? I can only do 15.

 

Monday did 106 pull ups sit ups air squats push ups and row 500 meters.

 

Kipping pull ups.

 

We had a rough one yesterday. PR'd my clean and jerk at 205 during the strength portion.
WOD
500m row
21 Squat Clean Thrusters @95lbs
500m row
15 Squat Clean Thrusters
500m row
9 Squat Clean Thrusters
13:35
My grip was shot by the end and my legs were fried. By the last two rounds of the squat clean thrusters I had my feet out wide and never moved them. This week for me was a rough one.

 

We did a wod the other day

5 rounds
5 deadlift @275
10 burpees
3:59