CrossFit

2011-03-15 WOD – 32 min AMRAP

Posted by bronick on March 15, 2011
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WOD:

It was the birthday of Austin B  (Jason’s coach) from Crossfit Milpitas, so here is his birthday WOD:

Max Rounds in 32 Minutes of:

  • 3 Power Snatches @ 135#’s/ 95#’s
  • 5 Squat Cleans @ 135#’s/ 95#’s
  • 15 Push Ups
  • 20 Jumping Lunges
  • 35 Double Under’s
  • 50 foot 45# plate carry (plate can not touch your body)

RESULTS:

5 round + 43 (thru lunges) @95#

32 min is a long time.

Overall, not bad. My weak points where jumping lunges and double-unders. My legs were pretty sore from Monday, which made the lunges rough. However, with the double-unders… as much as they suck and I continue to lash my self with the rope… I’m finally starting to get them strung together. I think I got upwards of 7 in a row! But 35 still took a while.

2011-03-14 WOD – Back Squats, Ring Dips, and Wallballs

Posted by bronick on March 14, 2011
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WOD:

Back Squat 3-3-3-3-3-3-3

5 Rounds for time of:

  • 10 Ring Dips
  • 20 Wall Ball Shots

RESULTS:

Low bar 235#
9:09 (w/ band)

So for the back squat again, I worked on the low-bar rack position which I’ve only done once before. Still not comfortable with it, but getting better. However, this time around a big issue was my flexibility. Don’t recall it being an issue last time, but I had a hard time getting my hands narrow enough for the rack. To the point that stopped at 235# I was starting to feel some pinching in my upper arm. I think I had previously tweak something there and this just aggravated it :-(

As for the metcon, I did better than I expected mainly because I started off with the band assisted dips. I’m getting better at unassisted dips, but not when you need to a bunch of them. I also have officially decided that I need to use the old medballs for the wallballs to avoid rouge a ball flying across the gym. It was kinda funny at one point, when using one of the new ones I managed to get the ball to hit me in the head (guess I was too close or threw too hard) and then fell behind me and rolled under another person who sat on it at the bottom of the wallball squat.

2011-03-10 WOD + Burpees Day 100

Posted by bronick on March 10, 2011
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Burpees Day 100:

100 burpees for time… 7:11

And props to Maura for join me and doing 100 in 7:47… WAY TO GO!!

WOD:

20 Hip Extensions
1 Prowler push (there and back)
20 Hip Extensions
1 Prowler push (there and back)

Rest 30 seconds to a minute and repeat for 4- 5 rounds

RESULTS:

No clue how long it took, but somebody said it was 20 min or so. I only did 4 rounds, I finished up my 4th round as everyone else was finishing up their 5th. As usual my back acted up, and I basically took time to rest and do reverse hypers between. All and all not bad for my first day back in a week. I’m happy with the burpees ;-)