WOD:
Deadlift with Sumo Stance 1-1-1-1-1
Row 500 meters all out!
Max rounds in 2 minutes of:
Rest 30 seconds and repeat for a total of 5 rounds
RESULTS:
Sumo Deadlift – 225-275-295-325-345-365 (PR)
Metcon – 3, 2+1, 2, 2, 2+1 @ 155#
5oom Row – 1:44
WOD:
Max reps in 2 minutes of each of the following:
Rest 2 min and repeat 1 more time!
RESULTS:
160-150 … better than I expected to do.
I was really feeling tired at the end of the day. I’m surprised I was able to keep relativity the same reps each round. I have to say as much as the jumping squats sucked, I actually did pretty well at them and got a fair amount of my reps, probably right around 50 each round. Jason posted a nice “post workout” photo…
After a hard workout we have two images that you can look like. One is the person laying on the floor "most people" the other is Maura, not sure why she is so happy here?????
I fell into the category of being one of the ones on the floor ;-) I’m in the red short on the left…
On another note… I didn’t make to the gym yesterday, but I did go for a run with Ashely. We did my standard 5K route:
WOD: Fight Gone Bad
1 minute at each station:
Rest 1 minute, repeat 3-7 times…
RESULTS:
Jason decided the magic number was…. 5 round:
93-71-58-41-46 = 308
I really sucked on this one… my side was killing me for the last 3 rounds and as you can see I let that affect my performance :-(
WOD:
Shoulder Press 1-1-1-1-1
Then…
RESULTS:
Shoulder Press 115# – 135# (f) – 135 #(f) – 125# – 130
18 Snatch (95#)
43 Jumping squats
20 SDHP (95#)
50 Jumping squats
WOD:
5 Rounds for Time of:
RESULTS:
23:07
WOD:
20 Rep Back Squat Program begins!!!!!!!!!!! Put 60-70 percent of your one rep max on the bar and do it 20 times without dropping the bar.
This should be challenging but doable, we will go up 5 pounds twice a week every week for the next month and re asses how it is going then.
Recover
(basically the NorCal Qualifier “Chipper” WOD)
RESULTS:
175#
24:13
I knew this was coming…. After watch the top CrossFit athletes from NorCal just get killed by the “chipper” at the qualifiers, I was not surprised when this showed up as the WOD for today. Granted, it was scaled a bit… it was still a good workout.
The burpees were the worst part for me… In the first set I started out strong, but slowed way down towards the 20s. And the lunges were pretty rough too. The farmer’s walk wasn’t that bad for, especially the 3-5 rounds. It was the 2nd round when I got stuck with the 55# DBs that really sucked, so when I got the 35# DBs after that they felt so much lighter that I actually ran for most of it! And that 2nd set of burpees was really rough….
But I finished it! And in under 30min … didn’t quite hit the 20min mark thou :-( Something strive for ;-)
I’m sure my legs are gonna be dead tomorrow!
WOD:
Run 400 meters
25 Hip Extensions
25 Push Ups
Run 200 meters
25 Hip Extensions
25 Ring Dips
Run 400 meters
25 Hang Power Cleans @ 115#
RESULTS:
18:16
The ring dips where a lot more of challenge than I expected. I tried to stick with the small band, but had to eventually move up to the next size. And during the last 400m run, I got a horrible stitch in my side which hasn’t happened forever. Out of all the things, I think the power cleans where the easiest… although I did only do them 5 at a time. I was quite done after the workout.
WOD:
Front Squat 1-1-1-1-1
Max rounds in 5 minutes of:
Rest 1 minute and repeat for a total of 3 rounds
RESULTS:
Front Squats: 135×5, 185, 225, 275 (PR)
Metcon: 6, 5+2, 5+3
I really need to work on my wrist issues. Its a catch 22 for the push press (and jerk and thruster)… I can’t get the bar to rest on my shoulders due to my wrists/shoulder flexibility, and not resting on my shoulders puts a lot of extra stress on my wrists. I’d say I probably spent around a minute doing the squats and the rest of the time doing the push press… dropping the bar ever 2-3 reps :-(
But that aside I was rather happy with the squats today. The last time I did heavy front squats ban in Jan (post), I PRed at 255… today I skipped over that and went straight to 275 keeping up with Karo!! WOOT!!! I stopped there, but Karo went on to hit 300.
WOD:
Tabata Jumping Pull ups with mountain climbers during the (rest period)
Immediately after
Tabata Push Ups with jumping over a 12″ object during the rest
Immediately after
Tabata Push Press with a 45# bar, rest regular
Immediately after
Tabata Squats with a short sprint during the rest period
RESULTS:
8,4,10,5
Having done tabata squats and boxjumps yesterday… my legs where pretty well toast after this one (and during). The push press was the only thing I held fairly constant. Oh, and like yesterday’s tabata squats… Jason had us hold the bottom position for the last two rest periods instead of the running.
Jason hosted a few intro class today and went over the basic technique work, did some tabata squats, and then did a team workout.
Tabata Squats: 13
Team WOD:
As many reps as possible in 12 min of…
Three person team. Use the run as a timer, count the total number of boxjumps and total number of pushups for the team.
Results:
211 pushups
175 boxjumps
It was a good refresher for my hearing the fundamentals again. I also got two folks from the office to come by… Paulam and Danny. And they did great for their first workout, can anyone say “jello legs” after those tabata squats ;-) Hopefully we’ll all be able to walk at the office tomorrow. For the tabata squats, my counts where 17-19 until Jason had gym member hold the squat during the rest for the two rounds… that did me in.