WOD 10-3-09

4 rounds for time:

400 meter run
10 thrusters (67 lbs.)
10 burpees
5 pull-ups
5 knees to elbows
5 toes to bar

Time: 26:03 (??) I got my book out and wrote down the workout, but totally forgot to write down my time. I think it was around 26 because I think I remember seeing that on my watch when I reset it. I could be way off, but I think it is around there. Will confirm tonight.

This one felt ok - I wish I could have been a little quicker, but otherwise I felt good. The breathing issue is back (not being able to take a deep breath) although not nearly as bad as it was back in August.

Just got all of the Event/Athlete information from Crossfit Champions for the upcoming competition. Excited! Will train hard tonight, tomorrow am and then go for a run tomorrow am as well. Active recovery Wed - Fri and comp on Saturday.

Olympic Lifting Class 10-2-09

I was able to make the Friday afternoon lifting class which was great.

Snatch
2 - 2 - 2 - 2 - 2 - 1 - 1 - 1 - 1

Worked my way up to 29.6 kilos for the snatch (65 lbs.) which is about my plateau right now. I attempted 35 kilos a couple of times and my form just went to hell. And at that weight (for me at least!) form is everything. So that sucked but I will get there!

1 clean + 2 jerks x 8

Weights (in kilos):
25 - 25 - 29.6 - 35 - 35 - 40 - 40 - 40

Felt MUCH better on the cleans and jerks, was able to make it up to 40 kilos. Probably could not have gone any higher in weight, but I am glad I was able to stay at 40kg for 3 sets.

WOD 10-1-09

For time:

1 mile run
then..
9 sumo-deadlift high pulls (65 lbs.)
9 slam balls (12 lbs.)
9 dumbbell swings (30 lbs.)
800 meter run
12 sumo-deadlift high pulls
12 slam balls
12 dumbbell swings
400 meter run
15 sumo-deadlift high pulls
15 slam balls
15 dumbbell swings

Time: 21:34

I was smokin' it on this one! I love to run, do SDHPs, slam balls and db swings so I loved this WOD. The only thing I had to break up was a couple of the SDHPs. Felt really good after such a poor performance on 9/30.

WOD 9-30-09

Back Squat
3 - 3 - 3 - 1 - 1

Weights (in lbs.)
87 - 107 - 122 - 137 - 144

144 is a PR for me - up from 135.

Then...

3 rounds for time

5 handstand push-ups
10 ring dips
15 knees to elbows

9:22 - I thoroughly sucked at this WOD.

WOD 9-29-09

"Barbell Tuesday"

Power Clean + Front Squat + Jerk x 10 (breaking down each movement of the clean & jerk)

I worked up to 77 lbs. for these.

Power Clean + Front Squat + Jerk x 3 (same focus as above but heavier)

Went up to 87 lbs. for these, felt good. Love the clean and jerk, snatch still gives me a little trouble.

Then mini-metcon of....

4 rounds of
17 wall-ball shots (14 lbs.)
217 meter run with ball

That run with the ball was tough! Just an awkward shape. Felt it in the biceps and abs.

WOD 9-28-09

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

Weights (in lbs.)
85-90-95-103-105-failed last set at 105

then...

3 rounds for time

217 meter sandbag run (50 lbs.)
15 lateral burpees
15 box jumps (24")

Time: 14:25

CrossFit - The Evolution

CrossFit in a nutshell! Where it started, where it is, where it is going and why I love it. Enjoy!

"The Evolution" by CrossFit by Overload from CrossFit South Philly on Vimeo.