WOD 1-14-10

Back Squat 5 x 3

35k - 35k - 45k - 45k - 50k (did not max out)

Then..

"Chelsea"
Every minute for 30 minutes:

5 pull-ups
10 push-ups
15 squats

I made it 26 rounds. Muscles/cardio felt fine but the pull-ups just ripped my hands to shreds. It was pretty bloody so I did not do the last two rounds. I have had a lot of success with my tape grips, but I guess they just could not withstand that volume. Even though I was shy 4 rounds, I was still super sore in the lats the next day.

WOD 1-13-10

3 rounds of max handstand push-ups

1 - 7
2 - 7
3 - 4

Then...

5 rounds for time of:
15 knees to elbows
15 sumo-deadlift high pulls (65 lbs.)
10 burpee box-jumps (19 inch)

Time: 18:50

WOD 1-11-10

Front Squat: 5x5
77 lbs. - 82 lbs. - 87 lbs. - 97 lbs. - 107 lbs.

Wasn't feeling so hot and legs were very tight from Sunday's run, so I did not go very heavy on these.

Then WOD of...

4 rounds for time:

10 L/R Turkish get-ups (20 lbs.)
15 kettlebell swings (40 lbs.)
15 ball slams (12 lbs.)
200 meter run

Time: 25:34

Those TGU were nasty! They seemed to take forever. 20 lbs. was pretty heavy for me in rounds 3 and 4, shoulders were giving me more trouble than the core.

Run WOD 1-10-10

2 miles alone, 9 with the group.

2 miles: approx. 16:30

9 miles: 1:30

It was SO cold - right at 35 degrees and very windy. I only average a 10 minute mile, so that is much slower than last weekend. But it was very cold and I didn't feel well, so I will chalk it up to that. Hopefully can get right back in the groove of 9 minute miles next weekend.

WOD 1-9-10

"Filty Fifty"

50 box jumps (19 inch)

50 jumping pull-ups

50 kettlebell swings (30 lbs.)

50 walking lunges

50 knees to elbows

50 push-presses (45 lbs.)

50 back extensions

50 wall balls (14 lbs.)

50 burpees

50 double unders

Time: 32:04

Last time I did Filthy Fifty, it was in 30:28 on 7/15 in the extreme heat. This time it was in extreme cold! I much prefer the heat. It was probably about 30 degrees in the gym. My time went up a couple of minutes, but I also went up in weight on a couple of movements and did double unders rather than subbing in single unders.

Weight increases:

Kettlebell - 25 lbs. to 30 lbs. (was able to knockout 50 straight, 30 seemed so light)

Push press - 35 lbs. to 45 lbs.

Wall ball - 12 lbs. to 14 lbs.

Double unders rather than single unders

So, hopefully next time (in a moderate temperature) I can get my time back into the 30s, or even sub 30.

During the push-press. Not sure how my shorts got so high in the back!

WODs 1-8-10

AM Met-Con

AMRAP in 20 minutes of:

10 burpee pull-ups
20 overhead walking lunges (10k)
10/10 muscle snatches (25 lb.)
500 meter row

3 rounds


PM Olympic Lifting

Snatch pulls from the hang: 5 x 5
25k - 35k - 40k - 40k - 50k - 50k

Deadlift to the knees: 5 x 5
50k - 60k - 60k -70k - 70k

Behind the neck wide-grip press (3) into overhead squat (3): 6 x 3+3
15k - 15k - 20k - 20k - 22k

WOD 1-7-10

Deadlift
1 - 1 - 1 - 1 - 1 -1

80k - 85k - 95k: maxed out 95k, which is well below my PR, just feeling weak! Have felt on the verge of a cold the past few days and I guess that's what it was.

Then..

"Fran"

21-15-9
Thrusters (65 lbs.)
Pull-Ups

Time: 7:35

I was not expecting that time at all! It is a PR by 5:40! The last time I did Fran was 10/15 and my time was 13:15. I thought surely my time would be bad after doing so poorly on the deadlift.

But, I am very happy that I did well! And I say "well" relatively - I know I need to be around 5:00 to hang with the elite Crossfitters. But at least I am moving in that direction!

Mid-kip!