http://www.norcalcrossfit.com/blog/136/norcal-crossfit-mar-4th-2014
WOD: 4 Rounds of…
RESULT: 148 total reps subbing dumbbell (35#) push press, knees-up, and 20″.
Box-jumps … blah. I did jump up and step down, which was still a lot work gettin 220-some pounds off the ground.
http://www.norcalcrossfit.com/blog/111/norcal-crossfit-feb-10th-2014
Strength WOD: 1 rep max split jerk
Results: 205#
Conditioning WOD: 3 rounds of
Results: 7/17/10, 7/12/10, 7/12/10
Overall not bad. I probably could have gone a bit heavier on the split jerk, but I didn’t want to jack up my wrist. And as for the metcon, 2 days of burpees is too many ;-P
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.
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.
Team WOD:
Team of 3, 12min AMRAP:
• Sled pull
• Jumping air squats
• Push press 95#/55#
RESULTS:
Maura and the Bens…
249 Jumping air squats
171 push press
WOD:
Max Rounds in 3 Minutes:
Rest 1 minute, Max Rounds in 3 minutes:
Rest 1 minute, Max Rounds in 3 minutes of:
Rest 1 minute, Max Rounds in 3 minutes of:
RESULTS:
5, 4+3, 4+9, 40
The only thing I have to say about this workout… is that at least I got most of my burpees out of the way. 25 during first set and then 40 in the last. Oh, and I left a nifty little skull sweat print on the gym floor afterwards ;-D
Burpees Day 78
65 (during WOD) + 13 (post WOD) = 78 burpees done.
WOD:
Chip away at it:
RESULTS:
30:22 (subs: 35# db, 1.5 pood, band dips)
Basically it this WOD was 11 sets of 40… and it one really took a lot out of me. I haven’t gotten that stitch in my side in quite a while. The first run started off good, but then it was downhill from there. The push press took me longer than expected, I think mainly because of trying to control the dumbbells. I was happy that I was able to string several of the toes-2-bar together, at least in the beginning.
I was pretty well done after this one and curled up on the floor…. but moving on….
BURPEES:
40 (in the WOD) + 25 (post WOD) = 65 done for the day.
Having not got around to doing these in the morning this time around, doing them at the gym before I head home is working pretty good. Don’t have to avoid the cats ;-P
WOD:
Push Press for a 1 rep max
3 Minute AMRAP:
Rest 30 seconds and repeat for a total of 3 rounds
RESULTS:
165# , 185# (f)
4+5, 3+5, 2+16
I still need to work on my front rack to overhead transition. I could only get the 165# push press by death gripping the bar. As for the metcon, I should have probably dropped the weight for the push press down more as I got really slow at them the 2nd and 3rd rounds… but it was still a good workout.
As a side note… I need to remember one of these days that speed squats after a week of are a bad idea. My legs are pretty sore from the front squats on Monday. Hopefully it won’t take me until Sat to recover this time.
WOD:
Full Snatch Heavy
10 Rounds for time of:
RESULTS:
155# (PR by 10#)
13:44 Rx
Getting better with the snatch, but still gotta work on the overhead catch in the full squat as I’m still not that comfortable with it. But, got a PR! As for the met-con, well… S2O sucked. Although I did stick with the 95#, I thought about dropping down to 75# a few time. I rocked the box jumps ;-P
So once again I did let my mental stuff get in the way… my wrist where bothering me a bit as I forgot to tape them (again), but I think I let it affect me more than it should have. There were a few times where I dropped the bar because my wrists were getting “tired” when I really shouldn’t have… grrr…
WOD:
Push Press your body weight 30 times for time.
then max rounds in 10 Minutes:
RESULTS:
2:27 @ 115#
9 rounds @ 95#
So ya… nobody did body weight that I know of. There was no way I was gonna push press 190 some pounds. 195# is my max push jerk. I probably could have gone a little heavier, but it would have taken me quite a bit longer. Anyone that tried to start closer to body weight very quickly started stripping weights off to finish.
For the metcon, my main issue was gripping the bar. Between sweating and my suck ass grip, I almost jumped the bar out of my hands a few times on the last 1-2 snatches in a round. I did the snatches unbroken until the last two rounds when I just couldn’t hold the bar beyond 3 reps. But I think I did good.