I'll Take "Fitness" for 500

A. Weighted Pull-Ups: 3,3,3,3,3; rest 2-4 minutes
B. GHD Sit-Ups: 5 x 10; rest 60 seconds
C. 10-15 minute Run @ easy recovery pace

For time:

100 Walking Lunges

50 Wall-balls

25 Handstand Push-ups

50 Wall-balls

100 Walking Lunges

 

Missed monday so made-up the WOD today after... 53# was my best x3, did sets of 15 on GHD's, run was 17 and change with the fellas. Did the 2nd WOD rx'd and took FOREVER. 21:33. Literally half that time was my hspu's. 

 

 

And The Drama Party Never Ends...

A1. Overhead Squat 3-3-3-3-3 at 3124 tempo
A2. Walking Lunges 20 total steps at 1.5 pood
B. For time:
30 Wall-Balls
60 Sit-Ups
20 Wall-Balls
40 Sit-Ups
10 Wall-Balls
20 Sit-ups

a1. 40, 50, 60, 65, 70kg (failed on 3rd rep). I should have had the 70 (85% of 1 rep), I just lost my concentration for a split-sec and let my left shoulder come forward. I was in a rush to get over to the wall for the next mini WOD I guess.
a2. Done
b. 5:50... never stopped moving, just wasn't moving fast enough I guess. Sub-5 min was the time to have.

Also, did the 100 push-ups workout with the fellas... 16-21-15-15-21

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.

Seis

A1. Back squat @ 20X1: 4-6 x 4 sets; rest 10 sec
A2. 12 DB walking lunge (1/3 BW in each hand) x 4 sets; rest 10 sec
A3. 15 broad jumps x 4 sets; rest 5 minutes
B. Side bridge: 60 sec each side (no pause between sides) x 4 sets; rest 60 sec b/t sets

Rolled with 30lb db's on the lunges... Squat loads were 176x6|198x6|220x5|230x2|220x4.
Checkity-check-check on the rest.

Da Ferst of Da Month

A. AMRAP in 4 minutes: 5 unbroken bench press (135/85)
Rest exactly 2 minutes
B. AMRAP in 4 minutes: 10 unbroken DB walking lunges (45/30 e/hand)
Rest exactly 2 minutes
C. AMRAP in 4 minutes: 15 unbroken hip/back extensions
Rest exactly 2 minutes
D. AMRAP in 4 minutes: 20 unbroken double unders

7 bench/7 lunge/7 ghd/5x10 du's

Early Morning Blah

Snatch
2-2-2-2-2

3 Rounds:
50 double-unders
25m lunge walk with 45# overhead
200m run

Ran with light loads on the snatches... never went over 105#. My shoulders were on blast from all the clean-and-jerk work yesterday.

13:02 rx'd on met-con... damn double-unders.

I'm starting to wonder if I should even come to 6am classes without getting a good night's rest... the mojo just is not there.

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.

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