WOD: 20100622

Day 2 back at Defiance CrossFit.

For time:
10 strict pull-ups
20 kettlebell swings, 1.5 pood
30 box jumps
40 push-ups
50 sit-ups
30 broad jumps
30 burpees

Time: 11:19

This was a nice short workout after yesterdays long slog. I'm feeling tired and sore and yet pretty positive as well. I'm looking forward to tomorrow's WOD.

WOD: 20100621

I'm back at Defiance CrossFit this week!

And they didn't take it easy on me for the first day back.

3 rounds for time of:
15 65# Hang-power-squat-clean-thrusters (i.e. a hang power clean, followed by a front-squat, followed by a push press)
4 rounds of shuttle runs, 30s on/off
20 burpee pull-ups

Time: 28:49

It feels great to be working out at a CrossFit box again instead of flying solo in my garage.

WOD: 20100618

10 rounds, each for time of:
Run 100m
Rest 90 seconds

Times:
15.55
15.54
18.34 (except I ran over by about 60' because I couldn't see my line in the gravel)
15.30
15.03
15.28
14.67
14.90
15.15
15.59

I'm not sure this was quite a full 100m though: I didn't have a good way of measuring.

WOD: 20100616

3-3-3-3-3-3-3 Front squats

Weights:
135#
135#
155#
155#
155#
165# x 2 (this was my previous PR)
135#

WOD: 20100615

Five days since my last workout. Apparently I was more frustrated than I realized.

I went back and tackled a body weight workout from CrossFit.com.

15 rounds for time of:
5 pull-ups
10 push-ups
15 squats

Time: 23:35

This was a little bit off the pace of my PR Cindy, but I felt like my push-up form was better (i.e. better range of motion) and I managed to do only overhand grip pull-ups.

WOD: 20100610

5-5-5-5-5 deadlifts

Weights:
185#
205# (previous PR)
215#
225# (failed after 1 rep)
205#

This was frustrating: I really wanted to hit 225#. But maybe that wasn't realistic: 225# is now my 1RM.

WOD: 20100609

AMRAP in 12 minutes of
5 115# front-squat
10 overhand grip pull-ups
20 double-unders

This is a scaled CrossFit.com workout. I scaled down the squats from 185# and sub'd overhand grip pull-ups (which are still a weakness for me) for chest-to-bar pull-ups.

3 rounds.

I need to get faster with double-unders.

WOD: 20100605

I tried to work on my 1RM cleans last Saturday.

It didn't go particularly well: I made it up to 115# but couldn't push past that point. Mostly because of mental blocks I think, or maybe a lack of speed getting under the bar.

WOD: 20100604

Today I did a modified version of "Jackie".

For time:
100 kettlebell high-pulls, 1.5 poods
50 thrusters, 45#
30 pull-ups

Time: 17:32

The workout was supposed to start with a 1km row, but I don't have a rowing machine at home. The normal substitution is 100 45# sumo deadlift high-pulls. The kettlebell work was a little harder (1.5 poods is about 55#) and it felt like it: it took me just under 7 minutes to get through them all, whereas rowing would have been about 4 minutes.

WOD: 20100603

Today was the hero workout "Randy".

I scaled it down to,

60# power snatch, 50 reps

Time: 4:17

This was my first time attempting snatches and they felt pretty good. Will definitely be able to apply less scaling to this one next time.

WOD: 20100601

It was a strength day today:
5 x 5 Strict Press

Weights: 75#, 80#, 90#, 90#, 90#

That was about my limit on the weight: I struggled with the last rep for both of the last two rounds.

This probably partly explains why I struggle with 95# thrusters. Lots of work to do...

WOD: 20100531

I tried a scaled version of "The Seven" today.

4 rounds for time:
7 Handstand push-ups
7 Thrusters, 75#
7 Knees to elbows
7 Deadlifts, 165#
7 Burpees
7 Kettlebell swings, 1.5 pood
7 Pull-ups

Time: 28:20

I had originally intended to try for 5 rounds, but I ran out of time.