Workout of the Day
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.
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
WOD #2: 14 minutes
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
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
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
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
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
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.
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:
RESULTS:
10 rounds + 2 pull-ups
All I can says, it at least I finally made it back to the gym.