NEway, on to todays WoD:

Complete 8 rounds of:

Sprint 200 meters

*Rest 2:1 (rest:work) between rounds

My Results:

38s, 39s, 41s, 40s, 44s, 44s, 43s, 40s

a not complex WoD today and i’m already feeling it in my calves – seems to be the case when i do some extensive running. while i didn’t pass out or collapse afterward, i definitely took my time to recover (1 walking lap 200m and one jogging lap). kinda sad, really. next time this workout comes around, i’d like to see all 8 under 40s – i think that’s an attainable goal.

So on to the WoD – for some reason my phone was unable to load the CFFB site this morning, so i ventured to the CF site and today was a rest day… so Sunday’s workout was:

“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

My result:

15:40

i stopped the clock when jogging from the upstairs track until i got back into the weight room and i did the 55lb dumbbell swings. running sucks and so do pullups. i was extremely disappointed in my 400m times, but that’ s what happens when running/endurance is severely lacking in a workout. definitely room for improvement.

Today’s WoD:

5 rounds for time:

Sprint 100 yards
6 Right Arm KB Power Snatch 2 Pood (substituted 75lb DB)
6 Left Arm KB Power Snatch 2 Pood (substituted 75lb DB)
12 Pull Ups

My Results:

22:37

sprints weren’t much of sprints and pullups again, killed my time. first day back after a week off due to travels and i felt like i hadn’t worked out in a month! felt good to get back into the swing of things, though.

after the workout, got some agility ladder in, but didn’t have time to get much else in – traffic was ridiculous this morning…

Today’s CFFB WoD

On the minute:
Perform 2 Power Cleans on the minute for 15 minutes.

*Start the clock. At the top of every minute perform 2 Power Cleans.
*Use a maximal weight 85%+ of 1 RM Power Clean.
*Perform 1 burpee for every miss.

My Results:

I misread the weight requirements and went with 255 (80% of my recent 1RM of 320) – instead of 85%. it was pretty easy for me. i did use straps because i always use straps anytime i clean over 225. i’m thinking of starting anew with the clean record keeping and not using straps at all (i know my weight will drop considerably without straps)… any thoughts from the web-o-sphere?

post WoD: because i was late this AM, i didn’t get to the squat workout i was hoping to get to today. i did however get some plyo box work in and did some agility ladder work. disappointed that i didn’t get my workout in on wednesday (slept in because i didn’t feel the greatest), but today felt pretty good. and next week i’m out of town for a conference, so i’m not sure if i’ll be able to workout anywhere.

i’ll find some time to write about the conference later…

3 Power Snatches
3 Snatch Pulls
3 Power Snatches

*Do Not Drop The Weight. Do Not Set It Down.*
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

Rest 120 seconds between sets.

My Results:

135lbs, one drop (last set) finished in 12:20 – running clock (including the 2 minute rest).

the weight might’ve been a little light – but i’m glad i stayed there, because my forearms were on fire last set (hence the one drop).

Post WoD, i did the bench 10-8-6 and got some back rows in. the plan is to get clean and deadlift on wed and squats on frid (hopefully, by then my hammy’s will be ready to squat again).

on the bright side, i got the okay from the wife to workout MWF (instead of MWT), so my workouts will be more spaced out – yay!

also of note, my 100 push up challenge is going swimmingly – 1/4th of the way done. it starts to get difficult pretty soon – if memory serves.

5x overhead arm locked (anyway possible) 185lbs
10x pushups
15x GHD Back Extensions

My Results:

5 complete rounds and the 6th round i got the overhead lift and pushups done.

GHDs were not my friend. otherwise, not too bad.

Afterwards, 5-3-1 in bench and hammy still buggin so i’m taking this week off with squats.

Doing the CrossFit Football workout for today, which consisted of:

4 rounds of 7 cycles, one cycle:
power clean, front squat, push press, back squat and good morning.

rest 90 seconds between rounds, and during the round, no dropping of the weight. a drop costs a penalty of one burpee at the end of the workout.

My results:
1x 95lbs
3x 115lbs
2 penalties (drops)

i didn’t know what weight to use for this workout, so i started out at 95lbs for the first round. it wasn’t easy, but i decided to go up for the second round to 115lbs. this wasn’t easy. and while my forearms were burninating the neighborhood, i finished with only two penalties.

i finished up with 3×5 in bench and felt the bad kind of pain in my hammy on my second set of 3×5 in the squat, so i stopped. twas not a pop, but definitely NOT a good hurt. hoping tomorrow feels better.

My Results:

18.0s, 17.3s, 18.4s, 18.2s, 19.4s, 18.8s, 18.2s, 17.6s,
17.7s, 18.0s, 19.5s, 20.0s, 18.1s, 17.8s, 17.6s, 16.5s

i did take a 2 minute halftime break and in the 4th quarter, my 3:1 rest to work ratio turned into more of a 4:1, but i got them all done. the times were VERY discouraging, because they’re way too high and yet, i will be sore.

After catching my breath and a two lap (indoor) walk/jog/stumble cool down i did some work on the agility ladder and tested out a couple new exercises i found on the internets… will continue to play with the ladder.

Addendum 1/19/10: My calves locked up on me multiple times yesterday, and my lovely wife massaged them last night. it was a painful experience for me and i think she had much to much fun causing said pain. i do thank her for that as i am able to walk a little easier today.

For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups (substituted 15 reverse pullups and 15 dips)
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders (subsituted 30 knee-to-chest jumps)
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

My Results:

35:40

conditioning proves to be once again a limiting factor. pullups are still the suk. don’t have rings so muscle-ups aren’t an option and i don’t think i would’ve been able to complete this workout if i were to do the true sub for muscle-ups (3 pullups and 3 dips for one MU). also ran into an issue with the double unders (doubles with a jump rope), did not have a jump rope long enough, so i subbed the knee-to-chest jumps to simulate the double under. also the 300 foot walking lunges were UGLY and i did not use the plate on the second 150′ (i could feel my hamstrings about to explode). it will be interesting to see how well (if at all) i can walk tomorrow.

Lynne

Five (5) rounds for max reps of:
Body Weight Bench Press
Pullups

My Results:

Round 1: Bench 18, Pullups 6
Round 2: Bench 6, Pullups 4
Round 3: Bench 5, Pullups 4
Round 4: Bench 5, Pullups 3
Round 5: Bench 6, Pullups 3
Total: 60 reps

i know pullups suck and this shows my need to get my endurance up in the bench (and probably most everything i do).