5.8.2013

Fight Gone Bad!

Three rounds of:
Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Score: 184 RX

Dang it! I scored 5 fewer reps than when I did this WOD in October. I guess that’s what I get for only working out 1-2 days a week for the past few months. :/

5.7.2013

Strength: 1 rep max Press

Score: 70 lbs. I tried for 75 but it was so not happening.
WOD

2 rounds of

• 25 pull-ups
• 400m run
• 50 double unders

Scaling: Purple band, singles

Score: 13:05

5.1.2013

“Hammer”
Five rounds, each for time, of:
135/95 pound Power clean, 5 reps
135/95 pound Front squat, 10 reps
135/95 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds
U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

***The 90 second rest IS MANDATORY and it will be up to you to keep track of this during the WOD. Not taking the rest or cutting the rest period short is the same as cheating.

Scaling: 75#, green band

Score: 31:00

I’m pretty happy with this WOD. I think I scaled to an appropriate weight so that it was challenging but not impossible to do. I tried to follow my coach’s strategy advice as much as possible: don’t drop the bar any more than necessary. He suggested handing on to the bar during the cleans and then through 8 squats, drop the bar, finish your squats & then do your 5 jerks. That worked for me on one round but by the third round I had to drop the bar more often. My grip was probably the most challenging thing. I didn’t rip my hands but I had a really hard time holding on to the bar.

4.30.2013

Skill: Rope Climb
WOD: for time
40 KBS 1.5/1 pood
15 sit-ups
15 double unders
30 KBS 1.5/1 pood
15 sit-ups
15 double unders
20 KBS 1.5/1 pood
15 sit-ups
15 double unders
10 KBS 1.5/1 pood
15 sit-ups
15 double unders

Scaling: 10kg kettlebell, singles

Score: 9:02

4.18.2013

Skill Work: Pull-ups or muscle-ups (if you can do more than 10 unbroken pull-ups you can work on muscle up progression)

WOD: 5,000 meter row.

Score: 25:28

This was rough. The worst part was that my hands blistered so I had a hard time gripping the handle. Next time I’ll need to have chalk nearby. Surprisingly, the rest of my body held up ok.

4.17.2013

Strength: Front Squat 5×2 HEAVY!

My 1RM front squat is 165#, so Coach Jon wanted me to go with 150#. He said it should be hard and that failing on a lift is ok, which is exactly what I did, lol. I made it through 3 rounds of 2, then on the 4th I dumped the bar on the second squat. I made it through the last set ok.

WOD

8 minute amrap

• 8 shoulder to overhead 155/105
• 8 bar facing burpees
•  16 Calorie row

Scaling: 75#

Score: 2 rounds + 7 reps

Holy smokes, this was a tough one. I was pretty spent already from the squats but that 75# felt way heavier than it should have. My technique was awful, I’m sure because I was tired.

4.11.2013

Strength: Back Squat 4×3-HEAVY!!!

I was supposed to be at around 150# on my back squat since my 1RM was 185# or 190# but I partnered up with someone & we decided to stick with 135# (or maybe it was 140?). I didn’t want to go too heavy since my knee tends to get irritated and we’ve done a lot of heavy leg work this week. 135# was a little hard but probably not as hard as Coach wanted it to be.

WOD:

4 rounds

• 20 jumping lunges
• 20 double unders
• 200m sprint

Scaling: singles 3:1

Score: 12:02

Extra work: 1000 m row & 800 m run

I always feel like Mary Katherine Gallagher when I do jumping lunges. Superstar!! But I still had fun and decided after the WOD to do some extra work with a friend of mine, so we rowed 1000 meters & then ran/walked 800 meters.

I’ve been in a definite CrossFit funk for the last couple of months, but I finally feel like I’m back, and it’s a great feeling!