10.14.11 - Helen

Skill: Ring Dips

"Helen"
3x:
400m Run
21 Kettlebell Swings (55/35#)
12 Pull-ups

Time: 12:41
Comments: Never done this one before? I went 25# on KBs and tried the green band for pull-ups (grey band's gone missing). Had to switch after 3 pull-ups to body rows. Partially I think because my arms are just killing me right now, front and back, from earlier this week, but also because I just can't do that many green band pull-ups in a row yet. Whatev's! I made it in 3x again this week so I feel good about that.

In other news, Matt L. joined me for his first CrossFit experience. I think it was a rude awakening. He started out in front of me but on the second run I found him bent over in the alley. :) I think that might have been the longest 14 minutes of his life.

10.13.11 - Make-up Thursday (Tuesday)

Chipper:

30 Calorie Row
(forgot the 30 Burpees)
30 Sumo Deadlift High Pulls (55#)
30 Push Press (55#)
30 Sit-ups
30 Ring Dips
30 Dumbbell Hang Power Cleans (25#)
30 Box Jumps (20")
30 Kettlebell Swings

Time: 18:47
Comments: Row took 1:48. They forgot the burpees on the board so instead of doing 20s like I'd planned, I did 30s for everything. Rx'd the SDHPs and Push Press. Dips on boxes, 15# cleans, 16" box, 25# KB. Push press got tough but the one I hated the most was the box jumps. We used to do box jumps like, all the time back in the day. Now I feel like I barely do them. I still hate them. I thought about doing some burpees at the end. Then I thought better of that... and did 30 double unders instead. Sweet! Liked this WOD.

09.28.11 - AMRAP

Skill: Handstands

10 Minute AMRAP

Kettlebell Swings (W55#)

Thrusters (W65#)

Checkout: 3 x 15 Toes to Bar

Rounds: 8 + 9 KBs

Comments: We warmed up for what seemed like a long time, push-ups and air squats, L-rocking and Supermans. Handstands – Killed my wrists. I typically have no trouble going upside down. Don't mind handstands on the wall, tripod head stands, or even attempts at free-standing handstands, but yesterday I wasn't feeling it. Did a couple... then I was done with that. I used a 25# KB and a 55# bar. These felt appropriate for my level of strength right now. Wendt did it Rx, (30# over my KB!) and still got higher reps than me. Ha. It was almost 6:30 by the time we were done, and frankly, I never had much of an intention to do the toes to bar anyway, so I beat it after the AMRAP. We ran an 800m-ish before class too.

06.13.11 - Tabata Torture

3-3-3-3-3 Deadlift
3-3-3-3-3 HIGH Box Jump
2 min. rest in between

5 Rounds AFAP:
20 Kettlebell Swings
30 second L-Sits

Bottom-to-Bottom Tabata Air Squats

DL: 105/125/135/145/155 with 20" box
Time: Approx 20? No idea I don't think I was paying attention.
Comments: Could have gone heavier on the DLs. Used a 25# KB. Alternated between box, bent-knee L-sits and hanging from bar, bent-knees. Failed usually between 10 and 15 seconds. Killer on the wrists while on the box. KBs were ok. Good weight for unbroken... but... HOLY HELL those Tabata squats were excruciating. Seeing stars, fearing blackout, dying. An active squat during a so-called 10 second "rest" period is torture, plain and simple. Standing up out of it was too much.

06.03.11 - 30-On, 30-Off

30 Seconds ON, 30 Seconds OFF
Then, 1 min. rest between exercises.

5 Rounds each Exercise

Wall Balls
Box Jumps
Dumbbell Push Press
Kettlebell Sumo Deadlift High Pulls

Record lowest number of reps for each set: 13/12/12/14
Comments: Went into this one pretty sore. Most of my body is hurting me today (Saturday). Used 10# ball, 12" box, 15# DBs, and 30# KB. We were supposed to keep our reps pretty consistent, which I did. This was challenging, but not too hard. I've been loving the interval training WODs we've been getting a lot of lately. I greatly benefit from quick rest in between efforts.

05.16.11 - "Get Low" Back Squat

Romanian Dead Lifts

4-6 Reps x 5 Sets Back Squat
2 seconds pause at bottom of movement, rest 2 minutes b/w efforts

Russian KBS, unbroken & heavy:
21 reps x 4 sets, 45s rest

Partner Rows:
250m Row x 4 @ 90%
Rest as required for partner to accomplish set (goal: <60s)

Dead Lift: Never did these Romanian ones before? So used a bar, then 55# just to learn it.
Back Squat: 45/65/85/105x3/105#x3*
KB: 20/25/35/35#
Row: 1:47/1:50/1:52/1:51 (500m average)

Comments: Didn't get the 4-6 reps at the heavier weight, but still far exceeded my 1RM back squat, even with the 2 sec. pause at the bottom. This felt good actually. Used my checkpoints for form and I think that really helped. Went heavier than I wanted on the KB, but got thru it. Died during the rows. DIED. But I am happy with the numbers. Was hoping to stay under 2:00, so these low 50s was good for me. But I was, like I said, DYING during them. I still feel hot and tired. The back of my neck hurts. Not sure what got kinked in there, but I think I worked some of my weekend run pain out, so that's good too.

*My recorded 1RM for back squat is 85#, and today I did a 3RM at 20# over that number... I guess I need to get a current 1RM recorded...

03.29.11 - Aloha

5-5-5-5-5 Deadlift

15 Minute AMRAP

10R/10L KB Weighted Step-Ups (20/18")
15 KB Swings
10 Clapping Push-ups

(55/35# KB)

Deadlifts: 75/85/105/135/155#
Rounds: 6 + 12 Step-ups
Comments: That deadlift got heavy. I can not believe I once lifted 215#. I hurt my foot again, about an inch from the last time. Not as bad, thankfully, but I think I did it during WOD #1 jump ropes, like the last time. All that jumping? Was very grateful The Games was postponed a week so I could rest it. Just back from NYC so missed two days anyway, and have been out about a week+. Super scaled tonight. Used only 12" box (didn't want to be landing down from too high on my sore foot) and 20# KB. Knee push-ups minus the clap. Still felt it was a decent workout. I think I'll feel the 60 push-ups most. Terrified to find out what WOD #2 is going to be. Will tackle that one on Thursday.