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Old 05-21-2011, 04:33 PM   #11
Jim Bentley
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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.
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Old 05-23-2011, 06:42 AM   #12
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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.
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Old 05-24-2011, 06:42 AM   #13
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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.
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Old 05-25-2011, 06:52 AM   #14
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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.
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Old 05-27-2011, 06:45 AM   #15
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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.
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Old 05-28-2011, 10:03 AM   #16
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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.
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Old 05-29-2011, 03:06 PM   #17
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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.
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Old 05-31-2011, 06:44 AM   #18
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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.
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Old 06-01-2011, 06:32 AM   #19
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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.
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Old 06-02-2011, 06:32 AM   #20
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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.
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