WOD 7-29-09

CrossFit Total

The CFT is basically your best 1 rep max of back squat, shoulder press and deadlift.

Back Squat: 130 lbs. (previous PR - 125 lbs.)

• I know I could have done 135 lbs., but I made the mistake of starting with 135 and a failed attempt, then did 125 and 130 easily, should have tried 135 lbs. again but didn't.

Shoulder Press: 85 lbs. (previous PR - 75 lbs.)

• This one felt good! I know that I am SO close to 90 lbs.

Deadlift: 195 lbs (previous PR - 185 lbs.)

• This one felt pretty good too! I think I could have done 200, but we were at almost 2 hours and I had to get home to get to work.

This gives me a CFT of 410 lbs. Goal for next time: 450 lbs.

So I am very happy with yesterday's CFT (except for that dang back squat!). Can't wait to do it again!

WOD 7-28-09

"Barbell Tuesday"

We worked on snatches today and focused on the first half of the movement, keeping an upright torso and a powerful push from the legs. I think I am getting better on the snatches, and was able to go heavier than I have been - 30 kilos so right about 66 lbs. After we did our lifting work we did a short metcon:

4 rounds of:
5 snatches (backed it down to 25 kilos)
15 box jumps (25 inch)
15 knees to elbows

Time: 14 something

I felt pretty good during the lifting portion, but once I went for that first box jump my legs felt like a ton of bricks. I think since I worked out at 7 the night before, then went in at 10 the next morning I just didn't have enough recovery time. I powered through but didn't feel all that great. K to E s were very tough because I didn't want to put too much pressure on my ripped up hands, but oh well, had to get through them any way possible!

WOD 7-27-09

"Hamburguesa"

For Time:
5 Ring Push Ups
10 Pull Ups
15 Squats
200 m Run
21 K.B.S.
12 Pull Ups
400 m Run
75 Wall Ball Shots
400 m Run
12 Pull Ups
21 K.B.S.
200 m Run
15 Squats
10 Pull Ups
5 Ring Push Ups

Time: 18:20

Talk about a welcome back! After being out of the gym for four days I was pumped for this workout. I saw Coach Laura's time on the board of 17:02 and that was my goal - beat that. Even if it was 17:01 I would have been happy. I felt pretty good once we got going, but those 75 wall balls hit me like a ton of bricks. I was able to do 25, 25, 10, 10, 5 with about 5 seconds rest in between. I was glad when I hit number 75 on those! Time wise I was doing pretty well, but a torn calluse slowed me way down on my last set of pull-ups. So, I really didn't even come all that close to beating Laura's time, but I definitely tried!

WOD 7-22-09

5 rounds:

Front Squat - 87 lbs. as many reps as possible in 20 seconds
Rest 40 seconds
Bench Press - 90 lbs. as many reps as possible in 20 seconds
Rest 40 seconds
100 meter sprint
Rest 40 seconds

Reps by round:

Front Squat: 7 - 6 - 5 - 7 - 6
Bench Press: 6 - 6 - 4 - 6 - 5

This one was interesting. Not a rep or time scheme I had ever done before, so it took a little getting used to. Was VERY pleased with the bench because the last time I did bench presses I was at 75 lbs. Want to break 100 soon! Front squats felt pretty good too, but I know I need to get stronger. Last workout until Monday 7-27 because I went with my family over to Louisiana on Thursday morning to see my twin sister Meredith and her husband who are in LA visiting his family. Will post pictures soon. Was a great trip but I am excited to get back into the gym and back on a strict Zone diet!

About to front squat - elbows are looking pretty good!

WOD 7-20-09

As many rounds as possible in 20 minutes:

217 meter sandbag carrry (50 lbs.)

10 cleans (77 lbs.)

15 pull-ups

Rounds: 3 rounds plus sandbag carry and 1 clean

This was a killer, and those heavy cleans are definitely what got me.

Kipping pull-ups

WOD 7-18-09

For time:



200 meter run
20 burpees
10 dumbbell swings (40 lbs.)
200 meter run
15 burpees
15 db swings
200 meter run
10 burpees
20 db swings
200 meter run
5 burpees
25 db swings

Time: 13:20

This one felt really good! Blew through it and felt good with the burpees.

WOD 7-17-09

"Nancy"

5 Rounds for time:
400 meter run
15 Overhead Squats (35 lbs.)

Time: 18:00

However there was a little mix-up with the distance, and we were running .4 miles for the first two rounds rather than 400 meters, so if i do it again defintiely looking for a sub 15 minute time. Also went really light on OHS because I was wrecked from the Filthy 50 from the day before.