CrossFit

http://www.norcalcrossfit.com/blog/108/norcal-crossfit-feb-7th-2013

WOD #1: Split Squats 3-3-3-3-3
Results: 75#, 95#, 125#, 135#, 145#

WOD #2:  50 HSPU, Every minute perform 20 DU
Results: 10 minute cap, 27 HSPU off box and subbing 40 singles

I just was not fast enough on the jump rope, the 40 singles took up most of the minute so I was only getting a few HSPU in each time.

WOD 2014-02-05

http://www.norcalcrossfit.com/blog/105/norcal-crossfit-feb-5th-2014

Gwen: Clean & Jerk 15-12-9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Results: 95#

Sadly, I think 8 was about the most unbroken I got. My wrist/grips, just were not very happy and not being able to rest in the front rack (which I can’t do) did not help.

http://www.norcalcrossfit.com/blog/92/norcal-crossfit-jan-23rd-2014

WOD #1: 14 minutes

  • (odd minute) 20 push press @ 75# (subbed 7 reps)
  • (even minute) 20 hip extension (subbed 10-15 reps)

WOD #2: 14 minutes

  • (odd minute) 200m row (subbed ~150m)
  • (even minute) 10 thrusters @ 95# (subbed 25# dumbbells and 4 reps)

For the 1st WOD, I ended up taking one round off from the hip extensions to give my back rest. Once again, due to my initial lack of scaling, I didn’t get as much rest as expected between movements leading to the much lower reps.

http://www.norcalcrossfit.com/blog/91/norcal-crossfit-jan-22nd-2014

Snatch Balance Results: 105# max

Metcon Results: 3 rounds + 4 burpees

  • 7 minute AMRAP
    • 10 Burpees
    • 10 Overhead Squats 45#

I knew burpees where gonna suck, but after the rounds of “Cindy” yesterday… they really sucks. As did the squats. Guess my quads and chest/tri hadn’t quite recovered from yesterday.

I also opted not go super heavy on the snatch balance due to my wrist bothering me. Plus, I wanted to work the catch at the bottom more than trying to go for a heavy weight. Catching in the full squat has always been weak point for me.

 

http://www.norcalcrossfit.com/blog/90/norcal-crossfit-jan-21st-2014

Results: 30min at time cap

  • 2 Round (Rx was 5 rounds):
    • 400m run
    • 3 Rounds:
      • 5 pull ups
      • 10 push ups
      • 15 air squats
  • Incomplete Round:
    • 400m run
    • 5 pull ups
    • 3 push ups

In retrospect, I should have scaled the push ups and pull ups. But as usual, I didn’t. At some point I will remember that I am NOT in as good of shape as I once was. Even though I can do something, doesn’t mean that I can do it well any more. Yes I can still do kipping pull ups, but only 2 at time (3 if I’m lucky). Jumping to the pull bar takes a lot more work. But I made it through the whole 30 minutes.

http://www.norcalcrossfit.com/blog/85/norcal-crossfit-jan-16th-2014

Result: 4 rounds + 7 reps

  • 5 Burpee Pull Ups
  • 5 Squat Snatch (95,95,75,75,75)

Started at 95# for 1 and half rounds. Switched to squat cleans for last half and first half fo the next rounds. Then finally to 75# for the rest. Worked up to a 115# squat snatch prior to the WOD which tweaked my wrists leading to the switching. Also subbed Burpee Pull Ups for the Muscle Ups.

http://www.norcalcrossfit.com/blog/84/norcal-crossfit-jan-15th-2014

Result: 2 rounds + 63 reps

  • 60 Single Jump Rope (subbed for 30 doubles)
  • 15 Ground to Overhead (G2O), Barbell 75 lb

Its been a while since I’ve been into the gym. The only recent workout I did was the benchmark for the Fuel Challenge. I did manage to find my original score from back in 2011… CrossFit Games Open WOD #1. As expected, I didn’t do anywhere close to my past performance. But for a first WOD back , I think I did alright. At least I made it to the gym.

 

The benchmark for the start of the Fuel Challenge…

Benchmark: 3 rounds

  • 400m run
  • 10 Burpees
  • 20 Pull-ups
  • 30 KB Swings (1.5 pood)

Results: 1 round + 17 reps (20min cap)

Having been eating like crap and not making to the gym… not surprised by this, but still kinda disappointed in myself. I probably should have scaled the pull-ups, as those took a lot out of me and most of the time.

I haven’t been logging most of the WODs I’ve been doing (but I have been going to the gym at least a few times a week), but figured I should log this one since its kind of a strength/skill checkpoint…

WOD:

Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

RESULTS:

SP #125
PP #135
PJ #155

Followed up by Tabatha burpees!  I definitely need to work on my front rack position, as this workout pretty much killed my wrists since they took up a lot of the force that my shoulders should have due to the lack of flexibility.

 

2012-05-14 WOD: Cindy

Once again, I’ve fallen off the radar… My plan of eating Paleo and being a regular at the gym, continues flop.  But I did make it into the gym with the start of the week and had a go a Cindy. Definitely was not one of my better run at the workout:

WOD:

20min AMRAP:

  • 5 pull-ups
  • 10 push-ups
  • 15 squats

RESULTS:

10 rounds + 2 pull-ups

All I can says, it at least I finally made it back to the gym.