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Tuesday October 30, 2012

Day Two of Hurricane Sandy

CrossFit Gym was closed, my home gym was flooded, so I went to the stairs. I had been doing this workout fairly regularly in 2011, but somehow got out of the habit. Man o man is it intense! A "circuit" starts on the 3rd floor, goes up to the 14th floor, then comes back down to the 3rd floor.

Did 3 circuits in 13:55(278 seconds per circuit)
There was some actual "hurrying" on the last lap!

Compare to 5-9-2011:
7 circuits in 33:48 (290 seconds per circuit)

And compare to April, 2011
6 circuits in 29:05 (298 seconds per circuit)

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JT - Sorry to hear you're getting effects of Sandy! But great alt WOD!

Claw - I feel your pain on Snatches. Great job though!!

[B]WU:[/B]
800m run
100 SU
10 DU attempts
2 rounds:
10 Box Jumps 20"
10 Push Ups
10 Squats

[B]WOD:[/B]

EMOM for 5 minutes:

2 Hang Squat Cleans @ 70% (95#)

-then-

30 minutes to establish a 1RM Back Squat.

275#
[I]Got 275#, but my form & knee weren’t good! Next time 300+!! ;)[/I]

87 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!!

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Good to hear from you Pat
10/30
wu 20 burpees

WOD 10 rounds
3 SDHP @ 95
3 burpees
rest 2:00
10 rounds
2 SDHP @ 95
2 burpees

Post
15 strict pullups
75 ab mat sit ups
15 strict pullups
75 Du

m/58/180

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good alternative JT to just giving up like many would have

last nite

2 board 1 RM bench 215lbs

super set x 5

10 35 lb dbell bench press
10 45 lb dbell bent row

then

5 x 8 95 lb reverse grip bent row

then off to a meeting where i had 3 beers and some chips and salsa. tossed and turned all nite and work up feeling like crap. guess i have to be more aware of what i am eating and drinking since completing the 28 day challenge.

even more so since my wife is going to be starting her 28 day challenge tomorrow and it will be easier for both of us if i just join her rather than fall back into the usual less than perfect eating habits.

darn this crossfit stuff anyways for once again changing my life in an unexpected way.:D

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JT- Sorry to hear about Sandy's impact on you. As everyone else said, nice recovery on the workout.

Cliff- +1 on the "darn this crossfit stuff." I've pretty much given up beer and I pay close attention to my other alcohol consumption. I've found that more than 1 or 2 drinks plays havoc on my sleep.

10/31
Warmup: Row 700m; high knees; butt kicks; Abmat sit-upsX2X20; weighted back extensionsX2X18; ring pull-upsX2X10
Lift: Back squats (deload week) 45, 80, 100, 120X5
Skills: OH squats PVC, 45, 55, 65, 67X5 (PR); Snatch 45, 55, 65, 75, 85X5

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Hallowe'en

For time:

31 Power Snatches 75#
31 Burpees over bar
31 Double-unders
31 Back squats 75#
31 Pull-ups
31 Double-unders
31 Power Cleans 75
31 Knees to Elbows
31 Double-unders
31 Push Presses 75

32:38 (someone please make the room stop spinning)

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holloween wod....the wife and i dressed as duff man and duff woman from the simpsons fame

20 minute amrap

17 push ups
and 50 of the rest
lunge, kb swings, row for calories, front squat 75 lb, air squat, dead lift 75 lbs, back squat 75, burpies, wall ball 20 lb, box jump 20 inch, double unders

567 reps

my wife wants to start on a 28 day food challenge tomorrow so i am going to do it with her. the beer consumpiton in the fall/winter goes down anyways it just always seems in the summer that beers are always around. it will be another good break for 28 more days.

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[QUOTE=Cliff Miller;1104614]holloween wod....the wife and i dressed as duff man and duff woman from the simpsons fame...[/QUOTE] OH!! YEAH!! :D

[B]WU:[/B]
500m row
100 SU
DU practice

2 rounds:
10 Push Ups
10 24" Box Jumps
10 Air Squats

[B]WOD:[/B]
15 Min to get 1 RM Weighted Pull Up

Run 1 Mile

15# Overhand grip/20# mixed grip

8:25

88 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!!

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11/1 WOD

Overhead Squat: 20 Min to find 1RM (One Rep Max)
145

15 Min AMRAP:
9 Overhead Squats (50% 1RM)
12 Toes to Bar
15 Air squats
6 rounds + 9 OHS @ 75#

Good day for bad reps. Overhead squats and toes to bar are two movements that give me a great deal of difficulty establishing full range of motion. After easily lifting 135 OHS I hit 145, but not full depth. I tried three more reps where I achieved full depth but never managed to get 145 back out of the squat. I recorded 145 anyway because I wanted to the AMRAP at 75#. Again, I had issues with my knee tracking inward.

On the AMRAP I had difficulties getting to full depth on the OHS. Christina noted both knees were tracking in and suggested setting up with a narrower stance. I also getting my toes to the bar. Very quickly in the process I did most of the toes to bars in three sets of four, very seldom actually contacting the bar after the second or third round. My metcon is still suffering.

Big class this morning, good job to Christina for keeping us moving and big props to Mike Mac for hitting a 205# OHS.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8144691191/[/url]

Claw

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Friday November 2, 2012

Warmup

15 minutes to find 1RM snatch
150:

12.3
18 Minutes AMRAP:
15x24" box jump
12x115# PP
9xT2B

3 rounds plus 31.

@CLAW: I know exactly what you mean about OHS and T2B. These two are extremely difficult for me, especially the OHS. It's a lower back and hip mobility issue with me. The knees really want to pinch in...