WOD:
Deadlift
3-3-3-3-3
Complete as many rounds as possible in 4 minutes, rest 1 minute and repeat for a total of 4 rounds.
- 15 Box Jumps
- 10 KB Swings (2 pood)
- 5 Chest to Bar Pull Ups
RESULTS:
Got up to 295#
1+25, 1+25, 1+15, 2 @ 1.5pood
CrossFit
WOD:
Weighted Ring Dips (Use dumbbells or vest)
Max Rounds in 10 minutes of:
- Run 200 meters
- 10 Push Press @ 135#’s
- 10 Deadlift’s @ 135#’s
Immediately after, 3 (up & back) prowler pushes.
RESULTS:
5 @ 25# db pp, 135# dead
90# prowler, 235# sled, 190# sled
So I hurt my wrist doing the cleans on Monday, but decided to still give the gym a go. Didn’t do much on the ring dips because of this, and also used 25# dumbbells for the push press. The ass-kicker was crazy though… I did one prowler push and decided that bothered my wrist to much, so I grabbed the sled and ran. It was HELLA hard and then I realized why… they weren’t just 45# plates on there… no, as you can see above, one of them (in the middle) was a 100# plate!! So my frist go was 235# before somebody else took a 45 since they wanted to try, making my second one only 190# (aka about my body weight). Crazy.
OLY CLASS:
Full (squat) Clean and Jerk – go for max load…. 135# tech
So I debated on whether to do the class or not due to my wrist, however, Billy said give it a go and see what I can do. So I did… and man I am I glad I did. Ok so I didn’t go for max load, but rather worked on technique after Billy pull me aside and gave me a few pointers. In fact, I think I actually got a proper front rack position for the first time!
He pointed out that I was pulling my shoulders back, which means there is no place for the bar to rest and it ends up on check rather than the shoulders. He said to thing about reaching forward with my elbows rather than trying to pull hands back to my shoulders. This made a big difference. Granted I still have some flexibility issues to work on, I felt much better with the positioning for the jerk. He also had me work on readjusting my grip after the clean to get my hands back on the bar by using a little pop.
I only went up to 135# because I didn’t want to tweak my wrist more, but feel like I really got a lot of this session. I gotta start making it to the Monday sessions as well.
WOD:
In 15 minutes:
- Every minute on the minute perform 2 Power Cleans at 205# (could be squat if necessary).
- For the rest of the minute perform max double unders.
RESULTS:
135 @ 135#
So I f***ed my right wrist right at the start (meaning during warm-up sets for the cleans) which really really sucked. For about the last half of the workout, I was completely letting go of the bar at the top and it was just sitting on my shoulders… at least on the right side, my left had was fine.
I unfortunately didn’t get high of score, however, I opted to stick with the double-unders attempts rather than sub push-up/squats since I really want to get them. I was good practice and I did get a few of them strung together, but I am still using the incorrect hop method to do so. Oh and I do have to say, I’ve been pretty good about not getting myself with the new Rogue jump rope I have… but when it does get you, it gets you good and it HELLA hurts. No pain, no gain right? ;-D
WOD:
AMRAP in 15min:
- 10 burpee box jumps
- 10 windshield wipers holding 95# barbell
- 5 stair ascents
Only 1 person working at a time.
RESULTS:
5 rounds +7 burpee box jumps
This was a pretty good WOD for a Sunday morning and apparently I am quite good at the side-ways burpee box jumps ;-)
WOD:
“Fran”… 21-15-9
- Thrusters (95#)
- Pull ups
And then…
Deadlift your body weight for max reps…ONE SET.
RESULTS:
12:29
13 @ 185#
So I was debating on going Rx or dropping down to 75#, decided to stick with the 95#… probably shouldn’t. My thruster technique still isn’t up to par to get the more than few in a row at that weight. Oh well, one of these days I will learn to scale properly ;-P
WOD:
5 Rounds
- 1 Prowler push (there and back)
- 7 Clean and Jerk’s 135#’s
- 20 Box Jumps
RESULTS:
23:08 @ 115#
So my biggest issue for this workout was breathing, apparently I am not quite over whatever I had a while back. Oh, and the prowler pushes… four 45# plates isn’t that bad… FIVE 45# plates SUCKS and I had that one my last two rounds. It wasn’t until after I finished that I realized that it had more plates, I just thought I was getting really really tired.
Team WOD:
3 Rounds for time of…
- Tire flip, down and back
- OH barbell walk (#95), down and back each team member
- Walking lunges
- 40 Wallballs
- 40 Deadlifts (#155)
Results:
16:07
I actually really liked this one, much better than last week. And I didn’t do to bad after a week off. My wrists are feeling much better this week. Now I just need to get back on track with my eating :-/
WOD:
Cleans 3-3-3-3-3
Perform 3 cleans consecutively. On the third rep, perform a clean and jerk.
“Grace” – 30 clean and jerks for time.
RESULTS:
95#, 115#, 135#, 155#, 175# (jerk failed x2)
Grace… 4:16 @ 115#
As an added kicker, run 400m for time… 1:49 (- phone call)
So I was on-call this week and got somebody to cover me so I go do Grace, however, I need to resume the on-call at 5:30 and the class ran late. The my co-worker was transferring the on-call back to me during the run and called me to confirm it worked about 1/2 thru… ugh. Oh well, at least it wasn’t somebody calling for an issue. The call was 13s, so I figure my run time as probably 15-20s less than what I clocked in at ;-)
As for Grace… I did scale which was a good thing and I did improve, although the last time I did Grace was some time ago. It was back in May ’09 and my time was 6:59 also at 115#.
WOD: “DT”
Five rounds for time of:
- 155 pound Deadlift, 12 reps
- 155 pound Hang power clean, 9 reps
- 155 pound Push jerk, 6 reps
RESULTS:
20:25 @ 135#
As usual my wrists where the week point and the last few rounds I was only doing 2-3 jerks at a time. I also had an interesting talk with Rick, as it is the top side of my wrist which were the most strained. Neither of us could figure out what I was doing to cause that, as you would think it was the underside which was getting stretched.
I did try the hook grip which REALLY saved my forearms. Granted my thumbs where a little sore, but my forearms where fine which was great!
Double header today… WOD + Olympic Lifting
Round 1 – WOD: JoJo’s Birthday Workout
(5:30pm class)
5 rounds of:
- 10 OHS 95#/65#
- 10 burpees over the bar
- 10 HSPUs
- 20 DUs
RESULTS:
29:02, sub 75# and piked pushups
This one was pretty harsh on my wrists. I got to work on my doubleunders with my new jump rope I bought from Rogue Fitness down at the games… But I am still not getting them very well and the got the lash marks to show for it. I talked to JoJo after and he said he put overhead squats in there because he sucks at them and the rest was just stuff he liked. For me it was the opposite, I think the overheads took the least amount of time… granted I was scaled down to 75#.
Round 2: Olympic Lifting Class
(7:30pm class)
So I’ve been wanting to try this and just never got around to do it. I was hoping to make it over the gym during the day to do the WOD, but that didn’t happen so I hit up the 5:30, rested for about an hour at the gym, and then hit up the oly class. Was a little concerned about doing the two classed so close, but it all worked out since the oly class is mainly technique. I really enjoyed it.
- Press from behind the neck: 3/3/3/3/3 … 105#
- Push press from behind the neck: 3/3/3/3/3 … 145#
- 1 1/4 squat: 3/3/3/3/3 … 165#