Planned Prescription-hood

Alternating every minute, on the minute for 20 minutes:
10 C2B Pull-Ups
6 Squat Cleans

Rolled with 60kg/132lb since that was the general consensus... kept rep scheme as is (most were scaling.) Executed my game plan! I didn't rush the first few rounds, kept my C2B broken into 5 and 5, did the cleans one at a time (dropped the bar each time,) and took a halftime break at round 6 (only did half reps.) And the biggest win of all is NO SKINS TEARS! C2B always rip my left palm, but I focused on my grip throughout (made sure to keep tight) and came through clean. Good day.

*weird pic of me on the blog today pullin up my britches

**saw this today: "The harder I practice, the luckier I get." - Gary Player

For time at a consistant effort without stopping:

100 air squats
80 KB swings, 35/26
60 push-ups
40 box jumps, 24/20"
20 chest to bar pull-ups

I don't remember my time (somewhere around 15 min) but it wasn't pretty... my back was screaming during the squats and kettlebell swings. Caught up with some people on the box jumps though.

Pity Party

1.5 mile Run
50 CTB Pull-Ups
100 Hand-Release Push-Ups
200 Air Squats
1.5 mile Run

53min 45sec total

Fnished the first 1.5 in approx 11min 11sec... Took a few minutes to get set-up on CTB then knocked out sets of 5... Stayed with sets of 5 on the push-ups as well... Think I started air squats at at the 20min mark... Did sets of 10 for the first 100 then 4 sets of 25 for the second... Not sure what time I started the second run but it took FOREVER (I'm guessing I started around the 36min mark)... Did a walk/run gig to finish. Ugh

Weight: 167.5 (post-wod)

We Don't Have Enough

7 sets at 95-97% effort:

7 Chest-to-Bar Pull-Ups

15 TAG Deadlifts

7 Burpees

Rest 4 minutes

Rolled with 80kg/176lb cause that's what most of the boys did. Maybe should have done more weight? Was told the goal was to keep the intervals below 90sec. My sets were :47, :47, :48, :49, :50, :55, and :52. Good intensity on this one. Deads were the burner.

So Fast So Slow

Push-Press, Heavy Single
+

AMRAP in 7 minutes:

3 Thrusters, 45kg

3 Chest to Bar Pull-Ups

6 Thrusters

6 Chest to Bar Pull-Ups

9 Thrusters

9 Chest to Bar Pull-Ups

And so on...

 

Once again, not enough sleep. Not enough breakfast. Not enough grit. Blah, blah, blah... only got up to 75kg on push-press. Only made it through 11 pull-ups on round 15 before time was up. It's amazing how 7 minutes can seem to go by so fast AND so slow at the same time. I went ahead and finished out round 15 after the buzzer just to earn some self-respect back. Whatevs... a bad day at the gym is still a good day in life. A bad day at the gym is still a good day in life. A bad day at the gym is still a good day in life. A bad day at the gym is still a good day in life. A bad day at the gym is still a good day in life... I'm gonna keep sayin' that until it sticks.

 

***thruster efficiency is something I really need to work on, whether the bar is heavy or light I still feel out of my element with this movement and need to find some kind of baseline comfort/consistency.

Wowzers!

3 rounds for time:
7 heavy front squats
20 sec sprint run @ 100%
rest 3-5 minutes after each set
+
3 rounds, each for time:
20 unbroken heavy KB swings
10 unbroken chest to bar pull ups
5 burpees

Went with 176 on the front squat intervals, the sprints were done inside from the post to the far garage door with each interval consisting of 3 round trips. My times were 1:18, 1:24, 1:29
Went with 2 pood on part deux. Grip started failing on round 2 and 3 pull-ups so they weren't "unbroken." Times were 1:18, 1:26, and 1:34.

Rookie Mistake

AMRAP in 20 minutes:

4 handstand push-ups
8 KB swings, 2 pood
12 chest-to-bar pull-ups

8 rounds plus 4 hspu's and 3 kettlebell swings... used 2 abmats on hspu's. Lost control of the kb late into the wod and ripped a callus clean off my paw. Actually had to drop it behind my head at the top of the swing and bail. The pull-ups were the limiting factor here.

Siete

4 sets:
20 sec row sprints for highest avg. watts
rest 40 sec
20 sec AMRAP chest to bar pull-ups
rest 40 sec

Watts were: XXX|479|440|479... I was late on my first heat and only got 2 hundred sumthin
Pull-ups were: 14|14|10|10

We also did 3x15 abmat situps and 3x30" plank holds

Gobble Gobble

15,12,9,6,3 rep rounds for time;

Power snatch (95/65)
Knees to elbows
rest 5 minutes
+
AMRAP in 3 minutes:
3 chest to bar bull-ups
3 burpees
rest 5 minutes
+
AMRAP 15 unbroken double unders in 5 minutes

Subbed handstand push-ups for power snatches... not sure what my time was.
7 rounds of burpess/pull-ups (I think ??)
11 rounds unbroken du's

Carrie Carried Me

Two rounds for time of:
70 thrusters (155/105lbs.)
50 chest-to-bar pull-ups
100 meter buddy carry

Rolled with Dave, Jaimie, and Carrie on this and it was a lot of fun... more fun than I would have anticipated anyway. We scaled the thrusters to 135 and the gals scaled to 85. Total time was 17:11. Carrie threw down on the thrusters doing sets of 3-4 while the rest of us did doublets. I'm guessing I did somewhere between 20 to 30 thrusters all in all. Gotta say it was kinda weird being carried by a girl... but still better than being on Dave's backside.

CFDC Evenings With Your Host, Sammuel Nix

7 rounds, AQAP:
7 hang power snatch, 135 pounds
100m shuttle run
15 chest-to-bar pull-ups

17:26 @ 105#

First day back in the box since Hawai'i... need. more. strength.

Aguantarse?

Back Squat
1-1-1-1-1

"Heavy Helen"
3 rounds, AQAP:
400m run
21 Kettlebell Swings, 2 pood
12 Chest-to-bar pull-ups

245, 260(f), 255(f)
10:32 rx'd

W/G/M Mash-Up

With a continuously running clock:
5 minutes: obtain a heavy single on snatch
5 minutes: AMRAP of chest-to-bar Cindy
5 minutes: max calories rowed
From the first second of snatching to the last second of rowing, the clock does not stop.
1 round of Cindy: 5 chest-to-bar pull-ups, 10 push-ups, 15 squats

135+215+82=4325# PR on the snatch

Front Squat: worked up to 208x3, then 213x2, then 208x2
Press: worked to 120x3, then 130(f), then 125x2... Ugh

I'm So Sin-Surr

Push-Press
AMRAP bodyweight in 90 sec

Went with 135 which is 85% of my bodyweight. I tried to throw bw up (160) but couldn't even lock-it out once. I nabbed 12 reps in the 90 sec, but had a few "re-dips" me thinks. I'd say 3 were technically jerks (if I had to guess).

Tabata Mash-up:
Air squats
C2B pull-ups

Squats were: 22/21/20/20/18/19/19/19
C2B were: 14/13/10/8/8/7/6/6

I hit 7 on the last two sets of C2B, but didn't quite make full contact with my chest so I'm not going to count them. They wouldn't in a comp. Pretty disappointed I didn't maintain 20 reps on all the squats... but I definitely blame the GHDSUs I did the day before.

A little foot note: My hip flexors IMMEDIATELY froze up after this WOD... haven't been able to walk normally since. dayum

Silly Saturday Snatch

Hang Snatch
3-3-3-3-3

4 rounds for time:
10 chest-to-bar pull-ups
15 ring dips
20 box jumps
25 air squats

Didn't realize how wrecked I was until I got to the box. Diane did her work well. So I took it very easy on the snatches. I did hang power snatches and never did more than 85#. In fact, I mostly did 5x75# and worked on "form" which I would say was almost acceptable. ALMOST.
The met-con I did rx'd and finished in 7:14. The ring dips were the limiting factor fo sho. 45 of them suckas was just BEAST. The box jump/squat couplet got the quads runnin hot too.

Thank You Cap'n

Hang Power Clean
3-3-3-3

Rest 5 minutes

"Mini Nicole"
AMRAP in 10 minutes:
200m run
Max reps chest-to-bar pull-ups

145/155/160/165(PR) that's bodyweight too (finally!)

Did 6 rounds with 39 c2b... 40 was my goal, but on the last rep I didn't get my chest to the bar FTL... NEXT TIME!

Walk Hard

Max Deadhang Pull-ups
Rest 3 min

Max Kipping Pull-Ups
Rest 3 min

100 Jumping Pull-Ups for time

I pulled 15 deads, 32, kipps, and did the jumps in 1:35... all in all a slightly above-average effort compared with the rest of the box. I used my tape technique again and it protected my hands perfectly. Some of the other fells got pretty torn up.
Afterwards we did a 400m "fun run" carrying a heavy load. I put on a 20# weight vest and carried a 100# sandbag... clocked in at under 3:00 minutes. Dunno for sure cause Sam didn't get back to the finish line in time, but I came in well before 2nd place (first loser) who clinched a 3:00.
All in all it was a challenging but fun day at the CFDC. Felt good today too... think hydration has been the key. I had only been drinking 2-3 liters of water but upped the ante to 4-5 and have noticed a considerable difference in my energy levels. Guess these 100 degree Nooners have been taking more outta me than I though.

weight: 174.2

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.

I Hate It When I'm Wrong

As many rounds as possible in 20 minutes of:

10 box-steps with 45# barbell
20 lunge jumps
5 chest-to-bar pull-ups


My man Russ asked before this WOD which segment I thought would be the "limiting factor." Having done lunge-jumps in the past I figured they would be a breeze, and the pull-ups were only rx'd a 5 per round so I answered that the box-steps might be a beotch once we got into it.

I was wrong.

The lunge-jumps got CRUNK after round 5... the box-steps definitely helped up the ante on these damn things and they got my lungs (and thighs) burning. By the time I made it to the pull-up bar I had to take a second and transport some oxygen across the sarcolema of my taxed muscle fibers and allow my buddy bicarb to buffer my systemic pH which seemed to be dropping like panties at prom. Long story short, I only pulled 9 full rounds, 10 step-ups, and 15 lunge-jumps.
Afterwards we had a little cookie where we partnered up with 2 others and did a rotation of 30 mountain climbers, L-sit hangs, and planks. The trick was that you had to hold the hang or plank for as long as it took each partner to blast through the mountain climbers. Simple right? Yeah, well I f*!ked it up. Little beknownst among civilians and other non-Marine military personnel, Marines do all their exercises at a double-count. For example, if you were told to do 20 push-ups you would do 20 four-count push-ups which in reality is 40 push-ups. Well, when my turn came around for mountain climbers I proceeded to do them as I was taught by Uncle Sam's Misguided Children. 60 mountain climbers later my agonizing buddies and their toasty abs were screaming my name. Oops...

Wrong again.

Qual-ee-fuh-cay-shee-un

We had the CrossFit Games Southwest Regional Qualifiers hosted at GSX this weekend. It was an awesome spectacle of strength, determination, and pure comptetiveness. Today's WOD was actually the 2nd WOD for the qualifier and I'm glad I had the opportunity to experience first-hand just how fit these athletes are. The workout?

50 chest to bar pullups
50 burpees

Simple right? Not. So. Much.

I watched guys pull though this in just over 3 minutes IN THE RAIN, but 4-5 min was a more common score for the male leaders. The top 3 female qualifiers pulled 6-7 min. I did this as rx'd and finished in 7:55 with only a handful of non-counted reps. My hat is off...