Texas CrossFitter

Tuesday, January 5, 2010

CFE WOD 1-5-10

1 mile time trial, rest 3 minutes.

Then 3 x 400 meter repeats holding mile tt pace, 30 seconds rest between.

1 mile: 8:36

400 1 : 1:52
400 2: 1:53
400 3: 1:51

Well my sprints were definitely faster than my TT pace. I would like to think on a good day that would be my 400 split time for a mile, but it was just so cold today. It was below freezing and my body is just not used to that. After the 3 minute rest I could barely feel my legs - was such a strange feeling! So I just ran as fast as I could for the intervals because I wanted to get back in the car. Is it weird that I am praying for 100 degree temps? I perform so much better when it is hot. Anyways, CFE WOD felt good other than the cold, and I am really getting back on track with these - interval WODs Tuesdays and Thursdays and the long tempo runs on Sunday.

WOD 1-5-10

Hang Snatch
6 x 3

15k-20k-25k-25k-30k-30k

Then..

4 rounds for time of:

Bear crawls 60 feet
15 pull-ups
15 slam balls (12 lbs.)
5 handstand push-ups

Time: 15:22

HSPUs again!! Continually getting better at these, used a more efficient kick up today. Even though I dread it whenever I first see them on the board, I am happy they are in the workout. Need to get these down! HSPUs = good shoulder and core strength, and both of those are essential in almost every Crossfit movement.

WOD 1-4-10

Bench Press
5-5-5-3-3-3

65lbs.-75-80-93-98-99 (99 lbs. for 1 rep, failed 2 and 3)

Then..

"Melissa's Birthday WOD"
23-13-10

Weighted sit-ups (10k)
Bench step-up kicks
Floor wipers (67 lbs.)
DB alt. press (20 lb. dbs)

Time: 8:00

Run WOD 1-3-10

2 miles by myself: 16:05

8 miles with group: 1:14:00

This run felt great! I averaged a 9 minute pace and that is exactly where I need to be. Was pretty cold but I really enjoyed the course we ran and was very motivated. Feeling good with the runs! Also I got a new Adidas running jacket and it was great! Warm enough but did not get overheated.

WOD 1-2-10

50 Russian Twists (12 lb.)

Then...

5 rounds for time of:

5 hand stand push-ups
15 slam ball (12 lbs.)
15 kettlebell swings (40 lbs.)
200 meter run

Time: 16:17

HSPUs continue to be my Achilles heel, but I am continually improving. Will be a major focus over the next few months.

WOD 1-1-10

Push Press
3-3-3-1-1-1

25k-35k-40k-45k-49.6k-53.6 fail

49.6k was a PR (up from 48k on 10/19)

Then...

"Squat a Metric Ton and Run"

4 rounds for time:
30 squats @ 75 lbs. (I used 77)
Run 400 meters

Time: 21:36

The number of reps you do is based on the weight you choose to squat, so I went with the higher reps and lighter weight. I will probably go a little heavier next time.