Ummmm so work screwed me over and i was not able to make it to Crossfit tonight! Instead I got to pack for my trip this weekend and send my puppy off to Grandpa's house.
See ya'll next week!
Enjoy the long weekend!
Thursday, August 28, 2008
WOD - August 27th
PART I OHS with 45lb bar: First minute do 1 rep the second minute do 2 reps and so on until you cannot complete the required reps in the minute. Maximum time is 20 minutes your total score is number of reps.
PART 2
Weighted pullups 3-3-3-3-3 Take your total weight for each round and add it up. Ist round you did 3 reps of 25lbs your sore is 75. If your chin does not go over the bar or you do not get full extension in the bottom postion then it does not count. If you only complete 2 reps then you are done for that round so choose your weight wisely. If you cannot do a weighted pullups but can do 1 pullup then your score for the 1st round may only equate to 3 reps total.
Well since my code name wasn't used on the leader board I guess i have to fess up to being the "Loser"!!!! I was able to complete 13 rounds and on the 14th round I only got 8 reps in. I kept losing focus on the bar... it was swaying and wobbling so much I couldn't squat down without the bar moving (gotta remember... shrug the shoulders and pull the bar apart). As this was only my second time doing OHS I'm not to upset with my performance.
Then it came to my favorite part of CrossFit... PULLUPS!!! Its been 2 months and I still have not been able to get a single pullup. I've switched my grip to a chin up position as i find it much easier on the hands. And yesterday for the first time (with leanna as my witness) i got my first kipping pullup!!! Yay =) And since I got my pullup coach allowed me one extra point... hence the 92 & not just 91 for the squats!!
And I know anyone who reads this will be very upset with me.. but i've put burpee's on hold.. just been to busy and i'm going away for the weekend so i'll be starting again on tuesday with no excuses!!! (Every day until i'm done)
Tuesday, August 26, 2008
WOD - August 26th
5 ROUNDS3 - Power Cleans (rx 95)
6 - Pushups
9 - Air Squats
Do as many rounds in 3 minutes then 1 minute rest (that equals 1 round)
My rounds were as followed:
3 - 3 - 3 - 3 - 2
Dont want to write anything cause i'm still choked about this workout... damn power cleans!!!
Monday, August 25, 2008
WOD - August 25th
3 ROUNDS
250m Row while partner does 10' box step ups with 50lb sand bag
3 ROUNDS
2 Power Cleans
3 Front Squats
2 Split Snatch
40 Wall Balls
40 Pullups (80 jumping)
30 Wall Balls
30 Pullups (60 jumping)
20 Wall Balls
20 Pullups (40 jumping)
10 Wall Balls
10 Pullups (20 jumping)
I got to work with Jill today and together we were able to tackle and accomplish this WOD.
In warmup I got about 24 - 26 box step-ups each round... (warm up did not feel like a warm up) and kept the rowing around 1.50.
I love power cleans =)
My numbers were 95 - 95 - 105 but I haven't got the split jerk technique down so I used a lighter weight for those sets. I started with just the bar to work on proper technique and then moved up to 53lbs and finally 73lbs. I could of gone heavier after that but decided proper technique at this point was more important.
Now to the wall balls and pullups... YUCK!!! I really can't handle this 2 for 1 pull ups thing. 80 pullups first round are you kidding me!!!! And yeppers I did them.. and i hated them every minute!!! haha Wall Balls I was concentrating on really getting into a low squat so my reps were fewer in each set... broke them into 5's and then had to take a break. (probably didn't help that i did squats yesterday either) But all in all that was a great workout!
250m Row while partner does 10' box step ups with 50lb sand bag
3 ROUNDS
2 Power Cleans
3 Front Squats
2 Split Snatch
40 Wall Balls
40 Pullups (80 jumping)
30 Wall Balls
30 Pullups (60 jumping)
20 Wall Balls
20 Pullups (40 jumping)
10 Wall Balls
10 Pullups (20 jumping)
I got to work with Jill today and together we were able to tackle and accomplish this WOD.
In warmup I got about 24 - 26 box step-ups each round... (warm up did not feel like a warm up) and kept the rowing around 1.50.
I love power cleans =)
My numbers were 95 - 95 - 105 but I haven't got the split jerk technique down so I used a lighter weight for those sets. I started with just the bar to work on proper technique and then moved up to 53lbs and finally 73lbs. I could of gone heavier after that but decided proper technique at this point was more important.
Now to the wall balls and pullups... YUCK!!! I really can't handle this 2 for 1 pull ups thing. 80 pullups first round are you kidding me!!!! And yeppers I did them.. and i hated them every minute!!! haha Wall Balls I was concentrating on really getting into a low squat so my reps were fewer in each set... broke them into 5's and then had to take a break. (probably didn't help that i did squats yesterday either) But all in all that was a great workout!
Sunday, August 24, 2008
WOD - August 24th
Ok so i was soooo mad at myself for slacking in the burpee's department for the last few days and on top of that, eating like crap all weekend I got off my ass and went and did my own WOD.
It consisted of:
21-15-9
Burpee's
DU's
Bench Dips
Air Squats
Anchored Sit Ups
I completed this in 15:17 and on top of that still had to do 14 more burpee's (see i told ya i slacked off in that department) But i'm all caught up and feel much better after that short and sweet WOD. Cant wait for tomorrow at the box.
Burpee's - 14 (and i'm now caught up)
It consisted of:
21-15-9
Burpee's
DU's
Bench Dips
Air Squats
Anchored Sit Ups
I completed this in 15:17 and on top of that still had to do 14 more burpee's (see i told ya i slacked off in that department) But i'm all caught up and feel much better after that short and sweet WOD. Cant wait for tomorrow at the box.
Burpee's - 14 (and i'm now caught up)
WOD - August 23rd
150 Pushups
Every time your knees hit the floor run 400 meters
I did the first 37 as regular pushups and then my form went down the drain so i switched to knees on the ground. I found the run a nice change and tried to run faster on each run as I wasn't tired and haven't run in what seems like forever!
My reps were as follows:
11-9-10-7-13-15-15-15-15-15-14-11
So I ran 400 meters 11 times.
Every time your knees hit the floor run 400 meters
I did the first 37 as regular pushups and then my form went down the drain so i switched to knees on the ground. I found the run a nice change and tried to run faster on each run as I wasn't tired and haven't run in what seems like forever!
My reps were as follows:
11-9-10-7-13-15-15-15-15-15-14-11
So I ran 400 meters 11 times.
Thursday, August 21, 2008
WOD - August 21st
5 Rounds
BB Complex
6 - DL - Row - H Power Clean- F. Squat - Push Press - B. Squat - Push Jerk
65 - 75 - 80 - 80 - 80
So I was really having trouble with this workout but I got through it! I wanted to go heavier then 80lbs but my arm's just wouldn't let me! Everything was going well except those darn push press' and push jerk's. I haven't got the technique quite right yet and was having trouble pushing the bar up and getting my arms straight. Thats just one more thing to work on!
BB Complex
6 - DL - Row - H Power Clean- F. Squat - Push Press - B. Squat - Push Jerk
65 - 75 - 80 - 80 - 80
So I was really having trouble with this workout but I got through it! I wanted to go heavier then 80lbs but my arm's just wouldn't let me! Everything was going well except those darn push press' and push jerk's. I haven't got the technique quite right yet and was having trouble pushing the bar up and getting my arms straight. Thats just one more thing to work on!
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