Owning It - Page 2

Jim Bentley · 05-21-2011, 04:33 PM

SATURDAY 110521

Run 1 mile

5:53.93 on a treadmill at 11:30am. First 1/2 mile at 11mph, down to 9mph for next quarter, finished off with 10mph on final quarter. Could have squeezed out more as I only felt a little burning on the first half mile. Might put in a better time at 5:30am.

Jim Bentley · 05-23-2011, 06:42 AM

MONDAY 110523

Seven rounds of:
35 Double-unders
1 Snatch

Make one snatch attempt per round.

14:59 sub'd tuck jumps for doubleunders. Zero properly executed snatches. Started with 105#, dropped to 95, then 85. Ugh. I can't drop weights in my gym, but nonetheless I'd still be having trouble with snatches.

Jim Bentley · 05-24-2011, 06:42 AM

TUESDAY 110524

Five rounds for time of:
Swim 50 meters
25 Push-ups

11:16.92 as rx'd. 3 min rest, then finished off with 100m easy pace and 50m sprint.

Jim Bentley · 05-25-2011, 06:52 AM

WEDNESDAY 110525

Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

Lost track of rounds. Definitely 4, possibly 5. +1 PU. Let my knees bend after 20 seconds in last two L-sit periods.

Jim Bentley · 05-27-2011, 06:45 AM

FRIDAY 110527

2011 CrossFit Games Regional Workout 1

For time:
Run 1000 meters
30 Handstand push-ups
Row 1000 meters

Ran 0.63 mi, 30 HSPUs (20, 8, 2), 100 SDHPs (50, 25, 25)... 10:38

My arms were killing me after the SDHPs. Definitely felt some burning in my lungs on the run but wasn't able to keep my pace as high as I could have (stressful week at work). Definitely pushed on the HSPUs and SDHPs.

Jim Bentley · 05-28-2011, 10:03 AM

SATURDAY 110528

2011 CrossFit Games Regional Workout 3

21-15-9 reps for time of:
315 pound Deadlift
30" Box jump

10: 41.76... Scaled the DL to 205# which felt about right. My form stayed correct, if occassionally my butt shot up faster than my shoulders. 315# is more than my PR.

Jim Bentley · 05-29-2011, 03:06 PM

SUNDAY 110529

"Amanda"

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch

14:00.47.... Sub'd 3:1 pull-up+dip for each muscle-up. Scaled weight to 65# because I'm sucking at snatch (Can't dump weight at my YMCA). Need to get more snap into catching the snatch.

Jim Bentley · 05-31-2011, 06:44 AM

TUESDAY 110531

For time:
50 Pull-ups
10 Burpees
40 Pull-ups
20 Burpees
30 Pull-ups
30 Burpees
20 Pull-ups
40 Burpees
10 Pull-ups
50 Burpees

35:52.11 This WOD was murder. Lots of rests. Had to put on fingerless gloves to avoid ripping & bleeding on the PU bar.

Jim Bentley · 06-01-2011, 06:32 AM

WEDNESDAY 110601

Power clean 1-1-1-1-1-1-1 reps

115-125-135-155f-155f-145-155f

Finished with 2 rds of 8 x 135# front squats.

Very frustrating as I know this is well below what I should be able to do at BW of 170#. Really have to work on shrugging the weight. Can tell from pain in my right forearm that I'm pulling with my arms, rather than shrugging and getting under the weight.

Jim Bentley · 06-02-2011, 06:32 AM

THURSDAY 110602

"Moon"

Seven rounds for time of:
40 pound dumbbell Hang split snatch, 10 reps Right arm
15 ft Rope Climb, 1 ascent
40 pound dumbbell Hang split snatch, 10 reps Left arm
15 ft Rope Climb, 1 ascent

Alternate feet in the split snatch sets.

7 rounds in 18:36. 8th round by 20:41. Scaled to 35# dumbbell (1st round was 30#) because my forearm got strained doing the cleans yesterday. Sub'd 10 jumping towel pull-ups for each rope climb.

05-21-2011, 04:33 PM	#11
Jim Bentley Member Profile: Join Date: May 2011 Location: Dallas TX Posts: 466	Re: Owning It SATURDAY 110521 Run 1 mile 5:53.93 on a treadmill at 11:30am. First 1/2 mile at 11mph, down to 9mph for next quarter, finished off with 10mph on final quarter. Could have squeezed out more as I only felt a little burning on the first half mile. Might put in a better time at 5:30am.

05-23-2011, 06:42 AM	#12
Jim Bentley Member Profile: Join Date: May 2011 Location: Dallas TX Posts: 466	Re: Owning It MONDAY 110523 Seven rounds of: 35 Double-unders 1 Snatch Make one snatch attempt per round. 14:59 sub'd tuck jumps for doubleunders. Zero properly executed snatches. Started with 105#, dropped to 95, then 85. Ugh. I can't drop weights in my gym, but nonetheless I'd still be having trouble with snatches.

05-24-2011, 06:42 AM	#13
Jim Bentley Member Profile: Join Date: May 2011 Location: Dallas TX Posts: 466	Re: Owning It TUESDAY 110524 Five rounds for time of: Swim 50 meters 25 Push-ups 11:16.92 as rx'd. 3 min rest, then finished off with 100m easy pace and 50m sprint.

05-25-2011, 06:52 AM	#14
Jim Bentley Member Profile: Join Date: May 2011 Location: Dallas TX Posts: 466	Re: Owning It WEDNESDAY 110525 Complete as many rounds as possible in 15 minutes of: 15 Chest to bar pull-ups 30 second Ring L-sit hold Lost track of rounds. Definitely 4, possibly 5. +1 PU. Let my knees bend after 20 seconds in last two L-sit periods.

05-27-2011, 06:45 AM	#15
Jim Bentley Member Profile: Join Date: May 2011 Location: Dallas TX Posts: 466	Re: Owning It FRIDAY 110527 2011 CrossFit Games Regional Workout 1 For time: Run 1000 meters 30 Handstand push-ups Row 1000 meters Ran 0.63 mi, 30 HSPUs (20, 8, 2), 100 SDHPs (50, 25, 25)... 10:38 My arms were killing me after the SDHPs. Definitely felt some burning in my lungs on the run but wasn't able to keep my pace as high as I could have (stressful week at work). Definitely pushed on the HSPUs and SDHPs.

05-28-2011, 10:03 AM	#16
Jim Bentley Member Profile: Join Date: May 2011 Location: Dallas TX Posts: 466	Re: Owning It SATURDAY 110528 2011 CrossFit Games Regional Workout 3 21-15-9 reps for time of: 315 pound Deadlift 30" Box jump 10: 41.76... Scaled the DL to 205# which felt about right. My form stayed correct, if occassionally my butt shot up faster than my shoulders. 315# is more than my PR.

05-29-2011, 03:06 PM	#17
Jim Bentley Member Profile: Join Date: May 2011 Location: Dallas TX Posts: 466	Re: Owning It SUNDAY 110529 "Amanda" Three rounds, 9-7- and 5 reps, for time of: Muscle-up 135 pound Squat snatch 14:00.47.... Sub'd 3:1 pull-up+dip for each muscle-up. Scaled weight to 65# because I'm sucking at snatch (Can't dump weight at my YMCA). Need to get more snap into catching the snatch.

05-31-2011, 06:44 AM	#18
Jim Bentley Member Profile: Join Date: May 2011 Location: Dallas TX Posts: 466	Re: Owning It TUESDAY 110531 For time: 50 Pull-ups 10 Burpees 40 Pull-ups 20 Burpees 30 Pull-ups 30 Burpees 20 Pull-ups 40 Burpees 10 Pull-ups 50 Burpees 35:52.11 This WOD was murder. Lots of rests. Had to put on fingerless gloves to avoid ripping & bleeding on the PU bar.

06-01-2011, 06:32 AM	#19
Jim Bentley Member Profile: Join Date: May 2011 Location: Dallas TX Posts: 466	Re: Owning It WEDNESDAY 110601 Power clean 1-1-1-1-1-1-1 reps 115-125-135-155f-155f-145-155f Finished with 2 rds of 8 x 135# front squats. Very frustrating as I know this is well below what I should be able to do at BW of 170#. Really have to work on shrugging the weight. Can tell from pain in my right forearm that I'm pulling with my arms, rather than shrugging and getting under the weight.

06-02-2011, 06:32 AM	#20
Jim Bentley Member Profile: Join Date: May 2011 Location: Dallas TX Posts: 466	Re: Owning It THURSDAY 110602 "Moon" Seven rounds for time of: 40 pound dumbbell Hang split snatch, 10 reps Right arm 15 ft Rope Climb, 1 ascent 40 pound dumbbell Hang split snatch, 10 reps Left arm 15 ft Rope Climb, 1 ascent Alternate feet in the split snatch sets. 7 rounds in 18:36. 8th round by 20:41. Scaled to 35# dumbbell (1st round was 30#) because my forearm got strained doing the cleans yesterday. Sub'd 10 jumping towel pull-ups for each rope climb.