WOD: 20101219

As a birthday present to myself, I completed my 156th CrossFit workout of the year. That was my goal when I started: an average of 3 CrossFit workouts a week for the entire year, and I made it!

I was originally going to attempt "Cindy" (AMRAP20: 5 pull-ups, 10 push-ups, 15 squats). That was the very first workout I recorded, back on January 2nd of 2010. But once I got started I realized that my body was really not feeling very good. Instead I decided I would do the same amount of work (9 rounds + 2 pull-ups) as I did on that first workout, and compare the time.

I finished in 12:48. Quite an improvement over 20 minutes originally, even though it wasn't a peak performance for me.

Now it is time to recover, regroup and try to form a plan for next year.

WOD: 20101214

3RFT:
10 deadlifts @165# (70% of 1RM)
30 Abmab sit-ups

Time: 5:30

These were supposed to be GHD sit-ups. I'm happy with the time though: it is in the same ballpark as the times posted with the workout on CrossFit.com.

WOD: 20101212

2 Deadlifts on the minute for 10 minutes.

I made it through 7 rounds at 185# before I felt a tweak in my back. Since this was my first workout after over a week off, I decided to let it go at that.

WOD: 20101201

I tried this workout.

Tabata:
Weighted pull-ups, 25#
Weighted squats, 45# plate
Ring dips
Deadlifts, 165#

My score was 3 + 10 + 2 + 3 = 18

I probably had 1 more in the dips, but I got confused while trying to shuffle some weights around in the rest before the deadlifts and started trying to do them in the 10s period.

WOD: 20101130

"Helen"

3RFT:
400m run
21 KB swings (1.5 pood)
12 pull-ups

Time: 12:02
(400m was actually my 450m around the block course.

Afterwards,

5x3 deadlift
185#, 195#, 205#, 215#, 225#

235# is my current 1RM, so I'm happy to be ending at 225# here.

WOD: 20101124

"Jackie"

For time:
100 Sumo deadlift high-pulls, 45#
50 Thrusters, 45#
30 Pull-ups

Time: 13:00

WOD: 20101123

(Scaled) Lumberjack 20

20 Deadlifts (155#)
Run 450m
20 KB swings (American, 1.5 pood)
Run 450m
20 Overhead squats (45#)
Run 450m
20 Burpees
Run 450m
20 Pull-ups
Run 450m
20 Vertical jumps (12")
Run 450m
20 Squat cleans (95#)
Run 450m

Time: 32:08