Saturday, July 10, 2010
Tuesday, March 2, 2010
#213 3x(95#CleanJerkx15/3-GHD) 24:30@157/172
splits: 6:49/9:15/8:27
Wod started on shaky ground as my weak wrist had a bit of pain and I was concerned if I should be concerned but it miraculously was fine after first round and I didnt even notice. Clean and Jerk were single rep each (95# compared to one rep PR 125#) and were harder than I thought. My form wasnt the best and I didnt do the squat portion of clean, partly to make sure I do not strain my wrist. Good workout all in all.
#213 3x(95#CleanJerkx15/30) 24:30@157/172
Monday, March 1, 2010
#212 50 PU Burpee 14:33@169/190
Compare with #130 Nasty Girls 3 x (50Squats/7PUBurpee/10HPC@95#) 26:44@155/169
Classic wod. First half 6:20@166/180 and Second half 8:13@171/190. I had done 3x7 before but 50 is extreme. I cut myself by finger nail at 37th on thumb and decided to call it quits at 50 but it was definitely getting dicey to catch pull-up bar by then. I even missed the bar couple of times which was scary. I cannot imagine how gymnasts grab the bars on parallel bar jumps while twisting in mid air while I was having trouble grabbing bar jumping straight up. As usual, it is very hard to keep balance and accuracy once heart rate reaches anaerobic levels.
#212 50 PU Burpee 14:33@169/190
Saturday, February 27, 2010
Fight gone bad DL squatreps
Unusual wod with time bases reps. I did 39-40-42 squats and PU/push/PU for the rest. I did not realize the time min was 12min so I stopped at 6min as it was basically impossible to keep up with 60 totals.
#210 Fight Gone Bad 87+81+70=238 16:38@178/188
Compare with #106 (65#SDLHP/45#PP) 80+62+73=215 17:00@174/189
#100! Mini Fight Gone Bad (at Black Box) 11:07@171/184
#91 Fight Gone Bad (45#) score 209 17:04@162/177
#24 Fight Gone Bad approx 15 each (score 245 scaled)
Weight were a bit lower than #106 but the score was much higher at 238.
#211 DeadLift 5x3 (135-145-155-165-185) 8:52@133/153
All three wods were heavy on my thighs and I had pretty bad DOMS. Deadlifts were easy but my thighs were a bit tight.
#209 xsquat/(60-x)PU/push/PU 6:05@162/186
#210 Fight Gone Bad 16:38@178/188
#211 DeadLift 5x3 (135-145-155-165-185) 8:52@133/153
Saturday, February 20, 2010
#208 Handstand Mania 17:48@153/171
3x(100m Bear Crawl/20sec Handstand/15ExtraElevPushup)
Handstand was hard to come by the first time. I realized that the trick is to have hands directly under body and have them couple of inches from wall to allow extra breathing space. Also, I havent figured this one out but I think my elbows were slightly bent. I did not completely straighten them to avoid too much stress on wrist. I am not sure if this is the correct form.
I subed hand walk with bearcrawl which was surprisingly tiring. It is very inefficient. Finally, pushups were elevated to hip level. 15 was somewhat hard but not that hard. I did not do more to keep some gas int the arms for handstand.
#208 Handstand Mania 17:48@153/171
Wednesday, February 10, 2010
#207 3x(50mLunge/100mBJump/200mRun) 13:59@166/189
New skill Broad Jump! I was surprised to see how far I could broad jump. Surprisingly palms started aching due to all the arm swinging and blood rushing to fingertips. Broadjumps are also very tiring when done back to back. 100m is about 35-40 Broadjumps which is handful. Lunges were easy but I started loosing balance due to high HR and tight leg muscles. It helps to use hand to balance.
4:03-4:37-5:19
#207 3x(50mLunge/100mBJump/200mRun) 13:59@166/189
Monday, February 8, 2010
#206 split-jerk 45-105 15:50@146/167
Compare with 182 Split Jerk (45-115@incr 10#) 11:14@135/158
#170 (45-65-85-95-105-115-125) 11:08@106/150
and WOD#82 45#-65#-85#
Nowhere close to PR. I did the wod lifting bar from the floor which made is a bit tricky. Also I didn't push too much because of my right wrist. Could have gone more if I had known that I have higher PR.
#206 split-jerk 45-105 15:50@146/167
Saturday, February 6, 2010
#205 Fran@65# 13:05@162/181
Compare with
#105 Fran@65# 12:35@174/188 4:30/5:48/2:15
#58 20:05 @ 149/185
I did not hit PR despite the scaled down 65# weight. It was exhausting, as usual. I did take it a bit easy since I was having trouble with my right wrist. It trick is to keep the thruster weight on heels of the palm and not strain the wrist at all. Other thing I discovered was that it helps to take a mini break overhead if thrusters get hard instead of dropping the bar.
#205 Fran@65# 13:05@162/181 (4:47/5:46/3:33)
Wednesday, February 3, 2010
#204 HPC 45-65-75-85-85-105-115 10:51@123/160
#60 1-1-1-1-1-1-1 @65#
Tuesday, February 2, 2010
#203 5x(50wallball 15#/25PU) 49:14@158/183
5:34/10:24/10:32/11:09/11:35
Compare #136 50/35/20 15#Wallball/Pullups 30:46@138/167
As usual, wallball had no throws but it is still very tiring workout. Its one of those workouts when suddenly in the middle of nth rep, bear jumps on the back:-) I did 50 reps in 3 subsets for each round. On the bright side, I hit a PU PR with 13 continous kipping PU. PU form was excellent for most of the sets. Thats why 5x25 PU were not very difficult. Somehow the very last 10 PUs suddenly became very hard to as my arms somehow jammed up with no pain. No injury but its always good to end a wod at breaking point.
#203 5x(50wallball 15#/25PU) 49:14@158/183
Monday, February 1, 2010
#202 5x(400m/25GHD/25HipExt) 26:41@167/186
Compare #149 5 x (30 GHD/25 BkExt) 20:12@140/152 (no run)
Last three runs were in below freezing cold outside, which I didnt really mind since it was just for 400m. But what I really had a problem was with keeping straight form for the run after the GHD and HipExt. Its a weird combination for a wod. GHDs were okay but BackExt got progressively harder and painful.
#202 5x(400m/25GHD/25HipExt) 26:41@167/186
#202 5x(400m/25GHD/25HipExt) 26:41@167/186
Sunday, January 31, 2010
#201 3x(12muscleup/75 AirSqt) 27:34@141/181
Monday, January 25, 2010
#200 Barbara! 67:44@158/184
Sunday, January 24, 2010
#199 Cindy! 11.4 60-115-165 20:00@169/187
Thursday, January 21, 2010
#198 Angie Rx! 46:16@150/181
Monday, January 18, 2010
5K row II 24:27@2:27 175/196
Thursday, January 14, 2010
Snatch 20# PR at 85#
Tuesday, January 12, 2010
Frontsqt PRs 135-145-155
1-10-1-20-1-30 Push/DL
Saturday, January 9, 2010
Diane! Rope PUs
Wednesday, January 6, 2010
#190 20min 25+10Turkish getups/500m row 20:00@159/186
Tuesday, January 5, 2010
#189 5K row 2:31/500m pace 25:10@174/196
#189 5K row 2:31/500m pace 25:10@174/196
Compare with WOD#109 500m/1000m/2000m Row 2:20-2:40min/500m and3.5K in 17:25min.
I didnt realize that I have never done 5K rowing before and assumed it will be like running 5K. I pushed hard to do the 5K strong and finished well. However the middle portion of rowing was incredibly difficult. Lower back was getting tired really quickly and I had to stop briefly at 2.5K and 1.1K. Also I miscalculated by keeping the resistance low. It really worked well when I I had 3K done and then I ramped up the resistance from 2 to 6. Last 500m were very strong and I am sure I averaged less than 2min/500m for them pushing HR to 196.
Interestingly enough, crossfit total PRs yesterday came at a price and an old finger internal injury came back. This probably did not help rowing it.
#189 5K row 2:31/500m pace 25:10@174/196
Monday, January 4, 2010
#188 Crossfit Total 3 PRs! (DL 235#, BkSqt 135#, SP 95#)
Blog Archive
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2010
(26)
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February
(10)
- Fight gone bad DL squatreps
- #208 Handstand Mania 17:48@153/171
- #207 3x(50mLunge/100mBJump/200mRun) 13:59@166/189
- #206 split-jerk 45-105 15:50@146/167
- #205 Fran@65# 13:05@162/181
- #204 HPC 45-65-75-85-85-105-115 10:51@123/160
- #203 5x(50wallball 15#/25PU) 49:14@158/183
- #202 5x(400m/25GHD/25HipExt) 26:41@167/186
- #202 5x(400m/25GHD/25HipExt) 26:41@167/186Compare ...
- #202 5x(400m/25GHD/25HipExt) 26:41@167/186
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►
January
(13)
- #201 3x(12muscleup/75 AirSqt) 27:34@141/181
- #200 Barbara! 67:44@158/184
- #199 Cindy! 11.4 60-115-165 20:00@169/187
- #198 Angie Rx! 46:16@150/181
- 5K row II 24:27@2:27 175/196
- Snatch 20# PR at 85#
- Frontsqt PRs 135-145-155
- 1-10-1-20-1-30 Push/DL
- Diane! Rope PUs
- #190 20min 25+10Turkish getups/500m row 20:00@159/186
- #190 20min 25+10Turkish getups/500m row 20:00@159/186
- #189 5K row 2:31/500m pace 25:10@174/196
- #188 Crossfit Total 3 PRs! (DL 235#, BkSqt 135#, S...
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February
(10)