CrossFit

2011-05-18 WOD – Back to the gym for a little Grace

Posted by bronick on May 18, 2011
Posted in: WOD. Tagged: , .

After about 2 weeks off…

WOD:

“Grace”
30 Clean and Jerk’s for Time @ 135/95

RESULTS:

5:07 (Rx)

It felt good to get back to the gym after 2 weeks and not having done really anything. I’m pretty happy with this one. I was originally thinking of doing 115# since I hadn’t done anything in a few weeks, but after trying a few reps Jason gave me the “it looks little light” so I bumped it up to the Rx 135# and I’m glad I did. I think this is the first time I did it Rx.

I also got a little work in on my HS and HSPU before hand.

2011-05-04 WOD – Split Jerk (PR) + 7 round metcon

Posted by bronick on May 4, 2011
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WOD:
Split or Push Jerk
1-1-1-1-1

Sarah’s Birthday Workout – 7 rounds for time of:

  • 7 Clean and Jerks @ 135#’s
  • 20 Jumps over the bar

RESULTS:

225#  (PR)
10:57 @ 115#

It was about time I got back to the gym for a regular class. I’ve been feeling kinda blah recently and was not very modivated when I was at the gym, so I took some time off… basically all of last week and the beginning of this week. I was at the gym on Sat for the last Open WOD (11.6) and the Sat before that for the 11.5 WOD. The last regular class I’d been to was not last Wed, but the Wed before.

But I think the time off did me good and I’m ready to get back to it. And started off with PRing my split jerk at 225#!! Previous PR was 205# back during an oly class. I tried 235#, but failed.  It was good to do some oly lifting again. I realized during the Open WODs that I really haven’t focused much on that and when I had to do the clean & jerks, my form was really lacking.

As for the metcon… I dropped the weight down and it worked pretty well. The weight wasn’t too heavy and didn’t get to me, it was just the general metcon intensity that got me having not really done much the past few weeks.  All and all, it was good first day back to the gym.

Open WOD 11.5

Posted by bronick on April 23, 2011
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Open WOD 11.5:

Complete as many rounds and reps as possible in 20 minutes of:

  • 5 Power cleans (145lbs / 65kg)
  • 10 Toes to bar
  • 15 Wall balls (20lbs to 10′ target)

Results:

6 rounds + 5 cleans

This was not one of my better workouts. I have not been feeling very motivated this week, been eating crap again, and only been to the gym twice. It was the toes-2-bar which got me. I can not get into a rhythm with them and after a few rounds my forearms/grip just won’t work.For the last few rounds I was doing them in sets of 2 and by the last round I was doing them one at a time  releasing from the bar. Even when I was not releasing the bar, I still had to stop myself between them due the swing. When I tried to do more, I ended up with some spectacular dismounts flinging myself across the room.

The wall-ball shots where not as much of as issue as I thought they might be. I did buy a pair of lifting wrist wraps which I was using for the first time. Not sure if they are what did the trick or not. But whatever it was, my right thumb was not bothering me like it was during the Filthy Fifty wall-balls.

Over-all I only had a few missed reps… some half-ass toe-2-bars on which I gave up-halfway and few of the wall-balls where not on target or missed the wall. One more workout to go… Thrusters and Chest-2-bar Pull-ups…

2011-04-14 – Open WOD 11.4

Posted by bronick on April 14, 2011
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Open WOD 11.4:

Complete as many rounds and reps as possible in 10 minutes of:

  • 60 Bar-facing burpees
  • 30 Overhead squats (120lbs / 55kg)
  • 10 Muscle-ups

RESULTS:

60 burpees + 7 overhead squats = 67 reps

I had hoped to do better. I figured I wouldn’t make it the muscle-ups, but thought I would get a few more of the overhead.  Also the burpees also took longer than I expected having done some many recently. I just dropped the bar at the bottom 4-5 times, which sucked because I then had to get the bar back up overhead which takes a bit of work. I hadn’t done overhead squats in a while until Monday, but I only used 75#. 120# is a lot harder.

I have to say, I do like the way they programed this workout for the Open. When I heard muscle-ups, I thought “wow, that might be a problem for a lot folks” (including me). But by making it at 10 min AMRAP instead of “for time w/ 10 min cap” it allowed everyone that can do a burpee to finish the workout and get a score.  I know one of guys from the gym PRed his overhead during the workout which is awesome.

Burpees Final Days – 130 & 131

Posted by bronick on April 10, 2011
Posted in: Burpee Challenge. Tagged: . 1 comment

Note to self: Do burpees before staying up to 2 AM playing Magic with a friend.

I did it again… missed yesterday. So tonights evening workout….

130 + 131 = 261 burpees = 25:00 minutes!

And this brings me the commited end of my burpees challenge, from Dec 1st 2010 thru April 10th 2011 for a 131 days of burpee fun making a grand total of 8646.

So the question… keep going??

2011-04-08 WOD – 5 Rounds

Posted by bronick on April 8, 2011
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WOD:

Perform the following for time:

  • 10 Knees to Elbows
  • 20 Lunges W/ 45# plate overhead
  • 10 Push Up’s on the plate (alternating arm on the plate)
  • 20 KB Swings @ 2 pood

Rest 1 minute and repeat for a total of 5 rounds.

RESULTS:

27:52 @ 1.5 pood

Anything that involves kettlebells never bodes well for me. Between the knees-2-elbows and the kettlebells, by forearms where toast. The last two rounds, I was only getting 2 swings sometimes. I was the last one to finish, but I did finish.