4 rounds of:
15 broomstick o-head squats
15 front and side leg kicks
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
BWT = 182.5
Deadlift = 280 lbs.
Bench press = 185 lbs.
Clean = 140 lbs.
Time = 27:50 (:51 seconds slower than best)
I felt a lot better about this time after my last "linda" performance! Last time i died and got 41something after doing it in 26:59 my first time. So i am moving back toward where i started and hopefully i'll knock out a new PR next time. I'm actually shocked i got the time i did as sore as my chest was with the barrage of bench pressing of late!!! Between that and the 190 push-ups yesterday, my front delts and pecs are DONE!!!
That's an awesome time for linda, you put me to shame!
CFWU x 2 (minus back extensions and sit-ups)
Run 800 meters
100 Back extensions
Run 800 meters
subs - none
time = 15:51
Well, i think it went very well considering each back extension was very painful because of some very sore "linda induced" spinal erectors and a funny gait on the runs for the same reason!!
Anthony - Thank you. I sure didn't feel like i was putting anyone to shame while i was doing it!! I'm actually surprised that my time is better than yours on this one...i figured you would smoke my *** on Linda!!
WU = 2 rounds of:
o-head squats (15)
leg kicks (15)
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
subs = none
time = 4:57 (PR by :38 seconds!!!!!!!!!!!!)
I don't have much to say...to finally get under 5 minutes is huge to me. I'm pretty much on cloud nine right now!! And this on a day that i'm not feeling to well, also. I'll float around on my cloud for the rest of the day and then get back to work on the goal of 4 minutes.
It's hard to put into words the effectiveness of crossfit. To start this at the end of March and go from 7:35 to 4:57 in four attempts at Fran is unbelievable to me. All i can say is that IT WORKS..and in a big way!!!!
Fran just gave me an old fashion ***-waxing at the 24. But given the circumstances I will take the 5:45 as a step foward.
Awesome, congrats on the sub 5! Now on to sub 4!!
I'm not happy I missed this one, because I'm itching to give her a shot after my last few crappy times ... but maybe if the ME squats don't kill me tonight, I'll give it a shot tomorrow ... hmmmm ....
CFWU x 3 (minus dips)
Complete as many rounds in twenty minutes as you can of:
95 pound Squat clean, 10 reps
subs - none
rounds = a paltry 8
Damn!! This one smoked me. I think i blew everything i had yesterday on Fran, because i didn't have much from the get go on this one. I spent a lot of times at the squat cleans and not much time at the dips!! I think the fact that i don't yet have my bumpers screws this one up a bit, also. With the diameter of iron 25 lb. plates, it's a lot further to the ground!!!
I think i will go for a 5K row tomorrow as i'm a little nervous about injuring my soleus on another distance run...don't want to head to the cert this weekend with a gimpy leg!!
Anthony- Thank you!! I'm looking forward to your PR on Fran!
I was secretly hoping I would miss Fran this round, but when faced with the choice of 5k or Fran ... I'm going with Fran!! I don't know if I can hit a PR today after ME squats, but I'm going to hit this hard. No stopping unless I die.
CFWU x 2
Run 5 K
subs - rowed a 5K instead
time = 23:59
••••, rowing is tough!!! This was the first time i've ever done a workout on the C2 and it hurt EVERYWHERE. I'll take this pain over a potential running injury anytime, though!! I forgot to look up on the boards what CFers use as the resistance setting, but i vaguely remembered reading 4, so that's what i went with. I didn't know what to expect for a time or what a good 5K time is, but at least i have a starting point now.
WU = 3 rounds of:
Five rounds for time of:
75 pound Snatch, 3 reps
75 pound Overhead squat, 15 reps
Run 400 meters
subs - none
time = 18:07
Later the same day...
5 x 5 weighted pull-ups
35 x 5
45 x 5
55 x 5
65 x 5
75 x 5
wanted to do more weight, but this particular gym only went up to 75 lb DBs!!!
Well, i felt good about the time on the WOD. Everything felt great as far as form goes and the weight felt really light. If it weren't for running i would have loved the entire workout!! I added the pull-ups later in the day because: a) i like weighted pull-ups a lot, and b) i feel like we don't do enough of them. And do you see what i get for that...weighted pull-ups the very next day!!! It works out well, though, because i am taking tomorrow off completely to fly down to San Diego for the cert seminar and i want to be fresh for that. I am a little torn, though, as tomorrows WOD looks really fun!!
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