I was very disappointed that i overslept on monday, something that i rarely do – especially when i’ve got two alarms set for my early morning workouts. turned one off without even realizing it and the second (which goes off a couple minutes later) i don’t even remember hearing. i guess the body needed the couple of extra hours of sleep. well, i did monday’s workout today and it was a ‘good workout’:
Complete as many rounds as possible in 15 minutes:
5 Push Jerks or Split Jerks 155 lbs
7 Push Ups
Sprint 1/2 Gasser (the CFFB gasser is across a football field and back twice. half gasser is down and back. i ran length of basketball court down and back twice for my gassers)
My Results:
9 rounds + 5 push jerks + 7 pushups
i thought i’d be able to get to 10 rounds, and was close. but close doesn’t count unless your playing horseshoes, hand grenades or atomic bombs. next time we roll this hog out, we’ll get ten rounds and then some!
on the bright side, lbs have been shed, down to 241 today (on a different scale). the goal of 215 is still out there.
On the minute:
Perform 2 Power Cleans and 2 Strict Chin Ups on the minute for 15 minutes.
*Complete Power Cleans around 85% of 1 RM
*For every rep not completed, perform 1 burpee
My Results:
PowerCleans at 235lbs (85% of my 1RM of 275lbs from the total last week), no misses.
It looks like all those pullups (which i still hate, btw) are starting to take effect. the pullups (or rather chinups) went fairly well today. the PClean weight wasn’t too difficult, but i’m sticking with the ‘no straps’ concept with the cleans…
finished with some jumprope work and a couple sets of box hops. planning on getting more ladder/agility work done in the future and also more run technique work.
So the CFFB WoD didn’t look too interesting today, plus i don’t have rings available, so i went to the CrossFit site and found this hellacious gem:
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
My Results:
23:17 for a half
i did a 1/2 Murph (1/2 mile, 50 pullups, 100 pushups, 150 squats, 1/2 mile) and that was bad enough for me, i did partition the pullups, pushpus and squats into 10 rounds of 5/10/15.
the PHS throwers were practicing this morning in the fieldhouse, so i played with them for a bit (was an excellent distraction for some of the throwers, i might add). so no extra work was done. i felt not too good this AM so the WoD was enough for me today.
