Eighty-Eight Don't Feel Great

3 sets:

10 Unbroken Overhead Squats

400m run @ 90% effort

Rest 2 minutes

+

3 sets:

10 Heavy KB Swings

90sec AMRAP Burpees

Rest 2 minutes 

+

21-15-9

Knees-to-Elbows

Push-Ups

 

88#, 110#, and 132# on overheads... runs were all around 1:20-1:30's

88# kettlebell and 20 burpees per round

done and done

 

Rough day 

Muted Pics

A. Front Squat @ 31X2: 3,3,3,3; rest 3 minutes

B1. 5 Push Jerk; rest 1 minute
B2. 15-20 kipping knees to elbows; rest 2 minutes x 3 sets
C. GH Raise @ 2010: 3 sets x 15 reps; rest 90 seconds

a. Stayed legit on tempo with the pause at the bottom... heaviest successful load was 198#. Was able to get 208" x2.
b. 154# was the heaviest on jerks, done-and-done on the kte's (did 20 a round). Sam made a quick film while I was doing push-jerk. He pointed out that I was coming on my toes and not stickin' my hips out (and back.) aka I had muted hips. Huge power sucker-upper.
c. Did all raising fully off the ghd... killed my hammies.

Sweet Sweat

3 sets @ 95%
10 goblet squats, heavy and unbroken
400m run
rest 2 min x 3
+
3 sets @ 95%
15 unbroken pull-ups
90 sec AMRAP burpees
rest 2 min x 3
+
3 sets
20m Walking Lunge
10-15 Knees-to-elbows
20 sec rest

Times on the first couplet: 1:40, 1:42, and 1:50
Burpee counts on the second couplet: 25, 22, and 24
Third couplet: Check

Good hard day.

Hell... In Intervals

A: 3 sets:
15 unbroken KB swings, 53/35
400m run @ 90%
rest 2 min x 3
+
B: 3 sets:
10 DB burpees, 30/20
90 sec row @ 90%
rest 2 min x 3
+
C: 3 rounds for time:
15 knees to elbows
20 push ups

a. 2:00|2:01|2:03

b. 2:32|2:01|2:15

c. 4:49

Good hard day... just had to keep moving. Subbed Airdyne for 2 of the row intervals. Should have posted cals/meters for part B but didn't think to do it. DB burpees were the easiest today. Airdyne, KTE's, and push-ups were the hardest. Need to get back on track with nutrition, hydration, and fish oil... can feel the difference (during the WOD and after) fo sho.

Mango Melon

A. Hang Power Snatch: 3,3,3; rest 2 min
B. Overhead Squat: 3,3,3; rest 2 min
C. 200 Walking Lunge Steps, not for time; perfect reps
D. Knees-To-Elbows @ 2020 tempo: 3 x 15-20 reps

a. 110# was prob my prettiest set, did 120# but my stance started going wide (still had full lock-out tho)
b. 154# was my best x3, I grabbed 164# for 2
c. check check
d. check check

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

Faces Come Out of the Rain

15 unbroken KB swings, 2/1.5pd
400m run @ 90% effort
Rest 2 min x 3 sets
+
20 box jumps, 24/20" box
90 seconds burpees @ 90% effort
Rest 2 min x 3
+
AMRAP in 5 minutes:
10 Knees to elbows
10 Push-ups

6:43 working time... 59 burpees... 4 rounds plus 4 kte's. Its a strange feeling working out on muscle relaxers.

Cherry Poppin Daddies

4x5 minute rounds of AMRAP: 10 box jumps, 24"
10 burpees
10 DB snatch (either arm), 45#
10 Knees to elbows

Rest 3 min between rounds

Ran rx'd and pulled 9 rounds, 10 box jumps, and 1 burpee. Had to use a 20" box with a plate on top. Alternated arms 5/5 for snatches. Key to this was to not pop your cherry on the first round.

We also did 25 birthday burpees for Chase's gal Ashley.

Hurtin' For O's

Overhead Squat
5-5-5-5-5

Kettlebell Snatch Ladder
1-10 @ 53#

50 Knees-to-Elbows for time

Started with 50kg/110#x5 after a quick warm-up then did 55/121x5, 60/132x5, and 65/143x4 before we ran out of time. We did 5 hspu's after each set of the overheads. I should have gotten that 5th rep at 65 but I didn't take-in enough air before locking everything down so mid-rep I had to gasp for air and lost my stability.

Self-imploded on the snatch ladder. My time was 9:08 rx'd. Most of the leaders were in the 5-6min range. I'm gonna chalk that one up to too much beer over the weekend... had some diarrhea too. That might have helped dehydrate me as well.

Got a 3:48 on the knees-to-elbows ALTHOUGH I did it with toes-to-bar. No kip. I was a lil late starting this since I was still hurtin for some oxygen after the ladder, so I got a longer/full recovery before diving in.

400 Club... Let Us Pray

Deadlift
5-3-2-1*-1*-1*

*After every heavy single, attempt AMRAP of handstand push-ups

AMRAP in 10 minutes:
10 Ring push-ups
10 Knees-to-elbows

355... 20# PR
10/9/7 hspu's (1 abmat) PR!... proud of this one : )

8 rounds, 5 pu's rx'd

Pull-Ups 'n Filthy Fifty

Max Reps Pull-Ups
One attempt, as many pull-ups as possible (kipping)... I nabbed 41(PR).

"The Filthy Fifty"
For time:
50 Box jumps
50 Jumping pull-ups
50 Kettlbell swings, 1 pood
Walking lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Hip-back extensions
50 Wall-ball shots, 20 pound ball
50 Burpess
50 Double unders

First time to do tha 50... time was 23:??. Did it rx'd except for subbed 2xsingles for double-unders at the end. The wall-ball to burpee transition is KILLA.

Full Retard

100 Push-Ups

Everytime you break, run 400m

This was a good WOD to come back to the box with. My output was sumthin like:

50-run-15-run-15-run-20

Then we did little box jump challenge where we had to start the exercise without knowing the total amount of reps necessary, then 30 sec into it the rep count was revealed and we had to make that number or start another session. The class was so large we had to share boxes, and I was honored to share a box with Tolbert who, incidently, also just got back from Colorado. I dunno if the change in altitude was still toying with our brains but we had the HARDEST time coordinating our jumps. Needless to say we DIDN'T hit the target, but we got a good laugh.

OH! I also nabbed my very first muscle-up today AND it was captured by David P. Fulton on his handy-dandy new 3G-S. Soooo kewl.

weight: 174.5

Two-Forty-Nine-A-Gallon

Alternating Tabata Mash-Up

Perform max reps for 20 sec, rest for 10 seconds (while transitioning to the next exercise station) and begin the next exercise when the rest interval terminates... Do this until you have complete 8 rounds at each station of:

wall-balls, 20#
knees-to-elbows
med-ball cleans, 20#

Lowest rounds for each exercise were 9, 7, and 6 respectively. This was a gasser.

Warm Round Of Applause

Back Squat

1-1-1-1-1

After each single, complete 3 box jumps as high as possible.

Rest 5-7 minutes, then:

10-9-8-7-6-5-4-3-2-1

knees-to-elbows

clapping push-ups

225# was my final and heaviest load... used a 30" box with 2x45's and 1x35 plate stacked on top. I pulled a 7:14 on the metcon with push-ups being the determining factor, although I was able to stick with the claps for the duration.

Meltdown

There's just nothing worse in life than disappointment, ESPECIALLY when you have let yourself down. During today's WOD I did just that. Behold:



"The Filthy Fifty"



50 Box Jumps

50 Jumping Pull-Ups

50 Kettlebell Swings, 1 Pood

Walking Lunge, 50 steps

50 Knees-to-Elbows

50 Push-Press, 45#

50 Back Extensions

50 Wall-Ball, 20# Ball

50 Burpees

50 Double Unders



My time was a shameful 29:50 and I have been absolutely disgusted with myself all day. My major time challenges were 1.) knees-to-elbows where I kept losing my grip 2.) wall-balls where I plain gassed out/lost mechanics and 3.) burpees where I started feeling sorry for myself. All this was exacerbated by the fact that it was 80 degrees and 80% humidity. I actually lost 2lbs of water weight during this WOD. That's nearly 1L in less than 30min.



I'm not sure why I feel so frustrated about my performace today, normally I'd just chalk it up to being a new CrossFitter and the fact that it was my first time to do the Filthy Fifty. I suppose I feel that I was well rested, well fed, and ready for the challenge but didn't get near the result I feel I should have. I could blame it on the weather or on the first attempt... but I to blame myself and carry it until the next time the Fifty and I meet.



Weight:172.0... 174.0 after rehydrating

Friends Like These...

Alrighty, so I missed a post last friday. Here it is.

10 rounds of:

20m walking lunge

10 knees-to-elbows

This was tougher than I had anticipated. The result? 10:55, two black knees, and a ripped callus... goodtimes.

That brought in a weekend of rest and spectatorship at the Fittest Games. The games really helped me appreciate my CFDC family, and made me proud to call the quality individuals in this group friends. I can only hope they consider me the same.

Today's WOD was done with a partner. Mine was Millie who totally rocked this workout. We did this WOD much like a relay where only one partner was allowed to run at a time and the only rest you get is while your partner is running. We completed the following workload:

800m run, 2 trips per partner

400m run, 4 trips per partner

200m run, 6 trips per partner

Our total time was 34:04. My personal run time was 13:57, but this doesn't include 2 of the 200m sprints so you can add a minimum of 56sec to that. Actually, when you add 60sec my average mile pace was 5:26 which HAS TO BE incorrect. I think we need to remeasure the CFDC run course.

Today's weight: 174.0

Hmm...

Ok, I didn't find much... apparently most of my online rants have been deleted. What I did find, however, is my first OFFICIAL CrossFit workout that occured on Wednesday, December 10, 2008 at the CFDC. I didn't make a post with my personal results, but that's probably because I was dead f*cking last.

The WOD was:

10-9-8-7-6-5-4-3-2-1

95# OHS

knees-to-elbows

I only used the 45# barbell and I STRUGGLED with the OHS's... knees-to-elbows I knocked out quickish. Total time? Probably the same amount of time it takes coal to morph into diamond... Ridiculous, but a starting point nonetheless.