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

WOD: 20101122

I got home around 10pm and it was so unseasonably warm that I had to go for a short run. I followed that up with the CrossFit.com workout.

5 x 3 push press

85#
95#
100#
100#
105#

WOD: backfill

"Filthy 50s"

This is a scaled version of Filthy Fifties.

50 reps each of:
15" box jump
jumping pull-ups
kettlebell swings (1.5 pood)
walking lunge
knees to elbows
push press (45#)
good mornings (70#)
wallball (20#, 8')
burpees
single-unders (with 3x, or 150, reps)

Time: 35:36

WOD: backfill

3RFT:
15 95# hang power clean
15 burpees

Time: 6:53

WOD: backfill

Clean, 1 rep on the minute, every minute, for 15 minutes

95#
95#
105#
105#
115#
115#
115#
115#
115#
120#
125#
125#
135#
135#
135#

WOD: backfill

5RFT:
6 Handstand ring push-ups
10 Burpee pull-ups

Time: 12:09

I don't remember what I substituted for the handstand ring push-ups. Possibly just ring dips.

The burpee pull-ups were done with the bar just out of reach, not 12" overhead.

WOD: backfill

20 minute AMRAP:
10 Front squats (95#)
10 Ring dips
10 Knees to elbows

5 Rounds + 10 reps

WOD: backfill

10 rounds for load and time:
1 clean
5 pull-ups
10 push-ups
15 squats

Time: 17:07

This was supposed to be a clean and jerk, but I didn't want to jerk with my shoulder still not feeling 100%. My weight on the clean was probably 95#, I can't remember.

WOD: 20101118

Hang power clean: 7 x 3

95#
105#
110#
110#
115#
125#
130# fail

WOD: backfill

AMRAP 20 minutes:
10 Wall balls (20#, 8')
10 Sit-ups
10 Kettlebell swings (Russian, 1.5 pood)

9 rounds + 10 reps

WOD: backfill

"Barbara"

5RFT:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest 3 minutes

Time: 44:29 (including the 12 minutes of rest)

Times at the end of each round were:
6:07, 15:12, 24:25, 34:33, 44:29

WOD: 20101112

"Kelly"

5RFT:
Run 400m
30 Box jumps (24")
30 Wall balls (20#, 10')

Time: 26:33

WOD: 20101111

4 Rounds:
5 Hang power clean, 105#
10 Walking lunge (with a 26# kettlebell overhead in my left hand)

4 Rounds:
5 Front squat, 125#
5 Side step-ups with a 36# kettlebell (each leg)

4 Rounds:
8 Floor presses (I worked up to 135#)

WOD: 20101110

"The Bear"

5RFT:
7 reps without letting go of the bar
Power clean
2 x Thruster

I used 85#.

This was supposed to be a front squat, push press, back squat, push press but it was bothering my shoulder to make the push press to back squat transition so I just stayed in front.

On the last 2 rounds I briefly dropped the bar.

Time: 10:32