Fight Gone Bad
339(PR)
Today's breakdown:
WB: 32|26|23
SD: 25||16|14
BJ: 40|30|35
PP: 23|17|18
RM: 14|12|14
Sumo's and push-press continue to be a challenge... think that's the worst I 've ever done on row too. I know for a fact on round 2 the row computer didn't start counting for at least 5 pulls. Not sure about the other rounds. All in all I'm not happy with today's results. Wish I had someone to count for me cuz I kept fucking with the clipboard in between stations, but my brain can't keep track of all that shiz when I'm getting my ass handed to me. Still a PR though.
No extra-credit today.
Showing posts with label benchmark. Show all posts
Showing posts with label benchmark. Show all posts
Tuesday, May 3, 2011
Friday, April 22, 2011
Good (HARD) Friday
Quarter Gone Bad
5 rounds for max reps of:
15sec, 135# Thrusters
45sec, Rest
15sec, 50# Weighted Pull-Ups
45sec, Rest
15sec, Burpees
45 sec, Rest
Rolled 62kg/136.4lb on thrusters and 24kg/53lb on pull-ups... 88 total. Think the break down was: 5,5,9|6,5,9|4,4,9|3,3,9|4,4,9.
I hit the same rep count that I did the last time I did this WOD (about a year ago), but I used more weight sooo I'm inclined to call it a PR although I'm still not happy with today's result. Especially round 4... on one of the thrusters I caught the bar with my pinkies UNDER the bar and had to drop the barbell and reset. No excuse for the pull-ups on that round. Definitely want to try to keep 5 and 5 across the board next time and get into the mid-90's. On burpees it would be nice to get 10, but I don't think I can go much faster while keeping full ROM.
After, I did 10x50yd (a car was parked in the way of 60yd) sled drags with 135#. This is the heaviest I've gone at this distance and I felt it. Also did a quick 2x20 on the reverse hyper with no weight just to get loose.
5 rounds for max reps of:
15sec, 135# Thrusters
45sec, Rest
15sec, 50# Weighted Pull-Ups
45sec, Rest
15sec, Burpees
45 sec, Rest
Rolled 62kg/136.4lb on thrusters and 24kg/53lb on pull-ups... 88 total. Think the break down was: 5,5,9|6,5,9|4,4,9|3,3,9|4,4,9.
I hit the same rep count that I did the last time I did this WOD (about a year ago), but I used more weight sooo I'm inclined to call it a PR although I'm still not happy with today's result. Especially round 4... on one of the thrusters I caught the bar with my pinkies UNDER the bar and had to drop the barbell and reset. No excuse for the pull-ups on that round. Definitely want to try to keep 5 and 5 across the board next time and get into the mid-90's. On burpees it would be nice to get 10, but I don't think I can go much faster while keeping full ROM.
After, I did 10x50yd (a car was parked in the way of 60yd) sled drags with 135#. This is the heaviest I've gone at this distance and I felt it. Also did a quick 2x20 on the reverse hyper with no weight just to get loose.
Tuesday, April 5, 2011
Proper Like
"Helen"
400m Run
21 Kettlebell Swings, 53#
12 Pull-Ups
8:56 today... surprised to still get sub-9 with the gimp back. 2nd and 3rd rounds of swings were done 13 and 8. Pulls were unbroken. Run was gimpy. Felt pretty good after, hope that means I COULD HAVE PR'd if things were moving/feeling proper like.
Did 8x60m walking sled drags after with 90#. Then did 6x40m walking backwards at 90# as well. Both fwd and bkwd lit my hips on fire but low back went unaffected. I also did 4x10 sets of reverse hypers with 25#, and yoke walked after each set with 180# loaded. The rev hypers lit my back up around rep 7 today. Finally, did tabata abmat sit-ups touching the post each time... count was sumthin like 14-13-13-13-12-12-12-12. Stretched a bit after as well.
400m Run
21 Kettlebell Swings, 53#
12 Pull-Ups
8:56 today... surprised to still get sub-9 with the gimp back. 2nd and 3rd rounds of swings were done 13 and 8. Pulls were unbroken. Run was gimpy. Felt pretty good after, hope that means I COULD HAVE PR'd if things were moving/feeling proper like.
Did 8x60m walking sled drags after with 90#. Then did 6x40m walking backwards at 90# as well. Both fwd and bkwd lit my hips on fire but low back went unaffected. I also did 4x10 sets of reverse hypers with 25#, and yoke walked after each set with 180# loaded. The rev hypers lit my back up around rep 7 today. Finally, did tabata abmat sit-ups touching the post each time... count was sumthin like 14-13-13-13-12-12-12-12. Stretched a bit after as well.
Friday, April 1, 2011
Silly Billy Rocks the Rodeo
"Gwen"
15-12-9
Clean-and-Jerk
I ended up falling on my 15th rep on the first round. My legs were shaky on the 14th rep and when I brought the barbell down from the jerk I let if fall too hard into my quads and it knocked my sill ass right over. I hopped back up and did the 15th rep, but I'm not sure if that counts or not. The second round of 12 was probably the worst, but uneventful aside from pain. The final 9 reps were almost as treacherous. And actually, I did 10 reps in a row to make up for the "fallen" rep (thanks Chad.) All said I was able to do 14+1, 12, and 10 at 60kg/132#. I suppose that's an ok weight for this WOD? We did all power clean and were only allowed to "rest" from the rack position.
ps this WOD is all about grip, mental strength and focus
15-12-9
Clean-and-Jerk
I ended up falling on my 15th rep on the first round. My legs were shaky on the 14th rep and when I brought the barbell down from the jerk I let if fall too hard into my quads and it knocked my sill ass right over. I hopped back up and did the 15th rep, but I'm not sure if that counts or not. The second round of 12 was probably the worst, but uneventful aside from pain. The final 9 reps were almost as treacherous. And actually, I did 10 reps in a row to make up for the "fallen" rep (thanks Chad.) All said I was able to do 14+1, 12, and 10 at 60kg/132#. I suppose that's an ok weight for this WOD? We did all power clean and were only allowed to "rest" from the rack position.
ps this WOD is all about grip, mental strength and focus
Monday, December 27, 2010
Dos
Fran
21-15-9
Thrusters, 95#
Pull-Ups
5:21 today... A ho-hum performance after a beer and candy filled holiday
21-15-9
Thrusters, 95#
Pull-Ups
5:21 today... A ho-hum performance after a beer and candy filled holiday
Thursday, August 20, 2009
They Had Style, They Had Grace, Rita Hayworth Gave Good Face
"Grace"
135# clean-and-jerk, 30 reps for time
Felt like sheeit right before... was nauseous and lightheaded. Sucked it up and pulled a 5:05. Would love to knock a clean minute off this next go around (at least).
135# clean-and-jerk, 30 reps for time
Felt like sheeit right before... was nauseous and lightheaded. Sucked it up and pulled a 5:05. Would love to knock a clean minute off this next go around (at least).
Wednesday, August 19, 2009
Man Maker
"Nate"
AMRAP in 20 min of:
2 Muscle-ups
4 Handstand push-ups
8 Kettlebell swings, 2 pood
Great stuff today! This WOD was an ass kicker, but also a ton of fun. Having just learned mu's a few short weeks ago I would've thought that they would be my limiting factor. This wasn't the case. Those gosh darn hspu's mopped the gym floor with my face (even with 2 abmats). I maintained ROM. I maintained proper mechanics. I just didn't have the strength and endurance required to keep going with these. But I will. Kettlebell swings weren't nuthin but a thang.
First time doing this WOD so I set a PR. HA! Today's results:
8 complete rounds + 2 muscle-ups
weight: 176.8 (hydrated and post din-din)
AMRAP in 20 min of:
2 Muscle-ups
4 Handstand push-ups
8 Kettlebell swings, 2 pood
Great stuff today! This WOD was an ass kicker, but also a ton of fun. Having just learned mu's a few short weeks ago I would've thought that they would be my limiting factor. This wasn't the case. Those gosh darn hspu's mopped the gym floor with my face (even with 2 abmats). I maintained ROM. I maintained proper mechanics. I just didn't have the strength and endurance required to keep going with these. But I will. Kettlebell swings weren't nuthin but a thang.
First time doing this WOD so I set a PR. HA! Today's results:
8 complete rounds + 2 muscle-ups
weight: 176.8 (hydrated and post din-din)
Friday, July 10, 2009
Drowning Pool (Of Sweat)
"Chelsea"
On the minute, every minute for 30 minutes:
5 pull-ups
10 push-ups
15 squats
26 rounds rx'd
Tuesday, July 7, 2009
Hot Date
Fran
21-15-9
95# Thrusters
pull-ups
Today was my first ever Fran and I gotta say I was pretty nervous walking into the gym today. From my experience Fran is the most infamous WOD and most commonly discussed benchmark time when comparing CrossFitters. My goal was a sub-7 minute time and both sets of 21 completed unbroken. Mission Success.
I went unbroken through the first round and pulled a 6:18. The second set of thruster was just plain nasty though. My legs were shaking like a naked 80 year old man standing in a deep freeze. I stuck with it though and gave myself a starting place for measuring improvement.
I did do a "Heavy Fran" in April which I scaled down to 95#. In that WOD we only did sets of 15-12-9 and I still clocked in a 9:49, although I did do half the pull-ups with a 20# dumbell. I'd still say this is a significant improvement for such a short time frame. CrossFit FTW.
weight: 175.8
21-15-9
95# Thrusters
pull-ups
Today was my first ever Fran and I gotta say I was pretty nervous walking into the gym today. From my experience Fran is the most infamous WOD and most commonly discussed benchmark time when comparing CrossFitters. My goal was a sub-7 minute time and both sets of 21 completed unbroken. Mission Success.
I went unbroken through the first round and pulled a 6:18. The second set of thruster was just plain nasty though. My legs were shaking like a naked 80 year old man standing in a deep freeze. I stuck with it though and gave myself a starting place for measuring improvement.
I did do a "Heavy Fran" in April which I scaled down to 95#. In that WOD we only did sets of 15-12-9 and I still clocked in a 9:49, although I did do half the pull-ups with a 20# dumbell. I'd still say this is a significant improvement for such a short time frame. CrossFit FTW.
weight: 175.8
Monday, June 15, 2009
TASTES GREAT! LESS FILLING!
The Chief
As many rounds as possible in 3 minutes of:
3 power cleans, 135#
6 push-ups
9 squats
Repeat 5 times. Rest 1 minute between sets.
Had a GREAT weekend, but WODs are not fun when you have beer for blood...
4+4+3+3 2/3+3 1/3=17 FTL
Chief, I'll be back to get ya
As many rounds as possible in 3 minutes of:
3 power cleans, 135#
6 push-ups
9 squats
Repeat 5 times. Rest 1 minute between sets.
Had a GREAT weekend, but WODs are not fun when you have beer for blood...
4+4+3+3 2/3+3 1/3=17 FTL
Chief, I'll be back to get ya
Monday, June 8, 2009
Be-ah! Be-ah!
Barbara... you know who she is.
3:09/4:07/5:35/6:45/5:44
Avg round: 5:04
Total time with rest: 37:20
This was the first time I've done Barb rx'd, and I think it's safe to say it's the first time with full ROM. That first round was mine! for glory! But then that bitch had my ass in a sling and I was beggin' for mercy. No glory there AT ALL. I look forward to getting better everytime I do Barb. I feel like I'll be able to slowly reduce her to non-existence. Guess we'll see about that...
3:09/4:07/5:35/6:45/5:44
Avg round: 5:04
Total time with rest: 37:20
This was the first time I've done Barb rx'd, and I think it's safe to say it's the first time with full ROM. That first round was mine! for glory! But then that bitch had my ass in a sling and I was beggin' for mercy. No glory there AT ALL. I look forward to getting better everytime I do Barb. I feel like I'll be able to slowly reduce her to non-existence. Guess we'll see about that...
Tuesday, June 2, 2009
Smeagle No Trixie
Karen
150 wall-balls
8:07 with a 20# med ball
This WOD tore me up. I had a hard time walking the rest of the week. Don't let Karen fool you.
Tuesday, May 26, 2009
Deliverance
Heavy Helen
3 rounds AQAP
400m Run21 Kettle Bell Swings @ 2pood
12 Pullups, Chest to Bar
Today was hot. Real hot. 15:36 rx'd... pitiful. Completely blew it on the C2B and ripped some of flesh off my paws in the process. G-Rant out.
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