Last week mayhem

Tuesday

Squat Cleans
3-3-2-2-1-1
I warmed up a lot and ended up with
165x3, 185x3, 205x2, 205x2 (stayed the same to work on the second rep being more crisp)
225x1, 245x1, 250 (fail)

Fun times, love a good squat clean.

WOD
Tahoe
3 RFT
Run 200m
5 Squat Clean Thrusters 135/95

Time - 4:45

Yuck, running and clusters, worst thing ever. This one burned like a sumbitch.


Wednesday
Fight Gone Bad
Score - 404 Reps

I am super happy with this because I have always wanted to break 400, but at the same time its sort of bittersweet because I was still doing the box jumps with the "old standard" of jumping on and off, not the full controlled stand-up which wastes a lot of time. But the BJs are where I make up most of my score on this one, so who knows. The standard for what is a great score on this one is all skewed for me now.

I think I did:
18,17,16 for the row
31, 26, 24 for wall balls
51, 47, 44, for box jumps
26, 24, 23, for SDLHP
25, 25, 23, for Push Press

Something along those lines, did not even add up the math, but it was in that range throughout.

Thursday
Rest day, felt like trashbags after the FGB the night before.


Friday
TabaDUH
Scores-
OHS 45# - 11 (90 of these in 4 minutes hurt like a biatch)
Pull Ups - 9
KBS - 9

Fun WOD, really challenging when you get after it hard. The pull ups were a PR, previous was 7 I believe on the old rig.


Saturday
Team Linda
10-9-8-7-6-5-4-3-2-1
Deads at 225
Bench at 155
Cleans at 115

I did this with a partner and we had to change weights a lot, so I have no idea what my individual score would have been, I did this at a semi-leisurely pace, everything unbroken the whole way through.

If I did this alone I think I would do more like 250, 175, 135 for weights and make it more challenging so that I could not go unbroken the whole way.
Also, I did power cleans, not full squat, which was quicker. I think the RX is squat for the advanced athlete??


Sunday
Strict Cindy
AMRAP 20 (ended up being 3 minutes, then got a phone call, then 17 more minutes, but whatever)
3 strict pull ups
10 push ups
15 air squats

Score - 21 Rounds + 3 pull ups

This was fun, still mostly a push up workout, but I felt better than other times I have done this WOD. I would say 3 strict pull ups is more taxing than 5 kipping, so this is probably a damn good reflection of the fact I have been getting better at push ups by doing them more often.
I was going to do Cindy this week in classes, but this was all I could do at home in the Hurricane so I went with it to try to get a sweat on after a relatively bad cheat day and football watching session.

Weekly update

Getting better at doing a weekly update now.. seems to work better for me than daily.. oh well..

Tuesday
Western Massacre Team WOD
Went to CWCF, did a comp wod with 5 - Three Minute AMRAPs of
Thrusters 115 (did about 33 reps)
Rope Climbs (7 ascents)
Push Ups (did about 60)
Deadlifts 225# (did about 30ish)
Double Unders (did about 150)

Good sweaty mess workout, cool one with a teammate to pace it out and section it off..


Wednesday
Interval work
5 Rounds
Row 200m
10 Bench Press 135#
10 OHS 95#
 Rest 2 min in between

Best 1:38
Worst 1:42

Fun one. I liked it.


Thursday - Rest Day

Friday ( really hungover today, was basically usless)
4 Rounds
15 HR Push Ups
20 Wall Balls
25 DUs

Time 7:02? I think

Deceptively tiring considering how simple it was. WBs were tough on round 4, shoulders were burning like crazy from the other stuff..


Saturday BARBELLS FOR BOOBS
Grace - 2:08 Rx
Keg Grace 75# - 2:03 Rx? Fun times with FCF


Sunday
5RM OHS
I did 115, 135, 155, 170 with success.. Good stuff, this is a PR, previous best was 165.

AMRAP 7
Row 150
5 Burpees
1 Wall Walk

6 Rounds + 2 Burpees.. Barf this was terrible. Went hard on the rows out of the gate and crashed a bit by round 5.


Monday - Rest.. excited for squat cleans tomorrow.

A long awaited goal..

Finally, today. I achieved a goal I have had for a long, long time.

A 250# Clean & Jerk.

It was not pretty, I am not happy with the form or the execution, but damn it the weight ended up over my head with a full lock out.

I battled this thing like a shark on the line with the jerk. But here it is. Here are the 245 & the 250.
I failed 255 twice in between these two reps which tired me out. But the 245 went up nicely so I thought I had it in the bag. Oh well. Next stop, 260.

WOOOO.

Weekend

Thursday - Took a rest day.. I was pretty much a mess when I woke up.. Everything needed a day off.

Friday - Wanted to do the WOD but I came down with this sore throat and nasal thing, so I did not go into the gym and infect the rest of the world.
I did a weird at home WOD that I made up, not sure how effective it was, but it was sort of fun?
30 Rounds for time:
3 Strict Pull Ups *supinated grip, palms facing each other.
6 Push Ups

Time 17:26

I would do this again to see if I could beat it.. 90 pull ups and 180 push ups is hard now matter how you do it.



Saturday
Snatch work- Hi Hang, Hang, Floor
I worked up to 115 for practice and felt it out. I actually felt more crisp from the high hang than almost everywhere else in terms of getting to the full squat. I think I keep it closer to my body when I do this which is my most common fault that I do when I snatch. The endless list.

WOD
Predator
4 Rounds, each:
15 Hang Power Snatch 95#
15 Burpees
Time - 9:36 Rx'd (with Eddie)

This was a nice burner. First two round unbroken and the last two rounds I did the HPS 10+5 and 10+3+2.. Grip and shoulders were BURNING like crazy.

Cool workout, I enjoyed it.


Sunday
Back Squats 3x5
I warmed up with 95, 145, 195 and then did 225, 235, 245 for sets of 5. Felt strong throughout, not great speed,but still working on it.

Tabata Burpees for cash out
10,10,8,8,8,8,8,8 reps for my 8 rounds. Yack.

Taking my medicine..

Thursday 10/4 = Rest day

Friday - by myself
EMOTM 10
2 Power Cleans
Worked with 225, 235 and eventually 245 for the 10th set, felt nice. Little wide landing at times, but good pop on the bar..

Saturday
Open WOD 12.4
12 min clock
150 Wall Balls
90 DUs
30 Muscle Ups

I got through 6 muscle ups this time, which is a 2MU PR from before.. Sort of happy with this, sort of not. I wish I had done better, but my god its just really hard to train for that much exhaustion on muscle ups.. My whole body hurt after the wall balls and the DUs.. just everything burning, so hard to focus on my technique.. Live and learn.

Sunday
Rest like a champ, did not get off the couch. Birthday Ice cream and steak tips like its my job.

Monday
Filthy Fifty
I got coaxed into doing this even though I did not want to at ALL.. Thanks Eddie and Adam.

This was basically self-punishment for this weekends shenanigans.
Time 20:02. I have no idea how I PR'd this by 40 seconds. It should have been sub 20 but I tripped on DU number 50.. so annoying.
I am happy I powered through this though. I did pretty much my exact "game plan" until the burpees, which I got through bit by bit, thank god I had Adam next to me to establish a pace. Doing it alone last time sucked.
Note: need to work on K2E too. Those were a huge time waster, I can get another minute off this time just by stringing those better.

Tuesday
Hang Power Clean 3, 3, 3, 3, 3
I went with 165, 185, 195, 205, 215 with success, felt good about these. Tough last couple sets, but manageable.

WOD
1000m Row
Time 3:18.4 PR.. Last 100m I just shut my eyes and yelled a lot. I can do better but this is still an amazingly hard workout when done right.


Wednesday
Front Squats
with time caps on each rest set
3x10 - 125, 135, 145
3x5 - 175, 185, 200

Solid work there, could go heavier next time for all but the last couple sets which were quite tough.

Celtic Cross - 8:43 Rx'd

No rebounds on 30 inch box jumps killed my time, I need to work on that.
18 Wall walks hurts my soul. Ugh.. sweaty mess workout.

Whoops

Same story.. Got busy this month and have not been blogging..

But wanted to start back up and make sure I log more times.

Monday
Self-induced WOD.

AMRAP 9
3 Tire Flips
3 C&J 155#
8 Burpees

6 Rounds even..
Yuck



Tuesday
Strength - Press 1-3-5 Complex
Worked up to 150#.. Happy with this. This is a PR.


Eagle Eye
4 Rounds
2 min clock
Row 200m
AMRAP KBS 1.5 pood

Rest 2 min in between rounds.


Total 142 swings

Previous score was 129, so I beat my previous self from a year ago. WIN.



Wednesday
"Nasty Girls"
http://www.youtube.com/watch?v=i0nPnElcqgU
I remember watching this video when I first started hearing about CrossFit.. Thought it was so cool and amazing. Looking back those girls are doing 21 strict muscle ups.. incredible.

3RFT
50 Air Squats
7 Muscle Ups
10 HP Clean 135#

Time - Just over 12 minutes, I forget the seconds. My first round took 2 min flat with unbroken everything, so it can be done sub 7 if I ever become amazing at muscle ups. But the last two rounds were broken up into sets of more like 2 most of the way, it got really difficult to hang on. Squats and cleans were no trouble, just tiring as it went along.

Rest 2 hours

Cash out challenge
1 min max sledgehammer strikes
1 min max burpees
1 min max stone to shoulder 95#

30 sledge, 23 burpees, 10 stones.. total 63.. quick hard burner.


BACK AT IT