9/21/10; 6am class

20 min AMRAP
10 plank ups
10 mountain climbers (2 count)
20 bridge ups
20 bird pickers

11 rounds

WTF is this crazy talk about 18 rounds (Becca, I’m looking at you…).  My arms/core/hamstrings hurt like hell as it is, not to mention I have no skin left on my elbows; can’t imagine how you’re feeling.  Nuts…

CFE (run)

6x Franklin Hill sprints (3 min rest)

All were between 50-52 seconds.  Don’t have the exact splits in front of me.  Not a really fast day but glad I held them consistently.

9/20/10; 6am class

“Coe”

10 rounds
10 thrusters (95#)
10 ring push ups

12:10

Push ups got slow by the end.  Did rounds 1,2 and 10 of the thrusters unbroken.  The rest I decided to break into 7 and 3 which minimized rest between movements.

Really sore today…

9/19/10; 8:30am class

GI Jane
100 burpee pull-ups

10:23

Stanwyck and I were actually talking about this one on Saturday and how miserable it is and I swear that Sam and / or Jonesy overheard over conversation and decided to play a joke on me.  This is a brutal WOD but I was happy to get under 11 minutes.  Sam did his best to get me under 10 but I just couldn’t push hard enough at the end.  I think I can get it there next time we do it.

PM

20 rep back squat #2 @ 240

Hardest 90 seconds of the week…

CFE (run)
25 minute TT @ 8% grade (did this on a treadmill so I could keep the grade up)

~3.8 miles

9/18/10; 10:30am class

5 Rounds
15 OHS (95#)
25 double unders
35 situps

12:01

Really tried to focus on making each OHS a good rep starting with my hips going back and staying back in my heels. 

CFE (c2)
9x 1min on:1 min off

9/17/10

@ CrossfitFenway

“DT”
5 rounds for time
12 deadlift (155#)
9 hang power cleans
6 jerks

15:36

Did this in 15:04 back in May.  Hang power cleans and grip were the limiting factor here.  Tough WOD, but need to get better at the last two movements. 

CFE (run)

6x3 min with alternating rest (1 min, 3 min)

9/16/10

6 Rounds for time:

50 double unders
25 burpees

13:37

Rounds were: 1:41, 2:14, 2:23, 2:26, 2:35, 2:16

Double unders unbroken on all but the 5th round (tripped on 47).  This was a really mentally challenging workout.  You’re in the pain cave starting in round 1 and your brain just tells you stop from them on…

CFE (run)
15k Tempo (~16-18 RPE) ~ 56 minutes

9/15/10

Rest day

9/14/10

5:30am @ CrossfitFenway

Cleans 1-1-1-1-1-1-1

In KGs

60, 70, 80, 85, 90, 95, 95 (~210)

Stacey said I wasn’t getting full hip extension on most of my reps.  Need to really work on that…

For time:

10-8-6-4-2
Thrusters (60kg)
10-20-30-40-50
Double unders

4:37

Last time I did this was way back on October 20, 2009.  Did it in 7:40 back then so huge improvement.

9/13/10

Back in Boston at CrossfitFenway for the 5:30am.

Push Press 3-3-3-3-3

60, 65, 75, 80, 85 (f3) (all in kg)

12 min ladder with a 1 mile buy-in

1 mile run
then for the remainder of the 12 min a ladder of:

Overhead squat (95#)
ring dips

Got through 9 OHS and 1 ring dip

Fun crew out here.  Good morning class.  But they like the Red Sox and the Celtics so I can’t like them that much…

9/12/10

Writing this on a plane to Boston…

Bench Press 5,5,5,5,5

225, 230, 235, 240 (f4), 240 (f4)

Thought I had 240 on the last set but just couldn’t get it all the way up (no comments Sam…)

For time:
10 front squats (155#)
20 double unders
8 front squats
30 du
6 front squats
40 du
4 front squats
50 du
2 front squats
60 du

4:55

CFE (row)

1:1 pacing

45 sec on: 45 sec off
1:30 on: 1:30 off
3 min on:  3 min off
6 min on: 6 min off
3 min on: 3 min off
1:30 on: 1:30 off
45 sec on: 45 sec off

~4400m total

9/11/10

Was originally planning on doing 5x5 deadlift today @335 but when I got to the weight, I was having trouble gripping the bar for more than 3 reps for some reason.  It’s weird, I’ve had this same problem when deadlifting at a globo gym before.  Can chalk really help that much…?

Wanted to get in a heavy deadlift workout so after warming up to 335 and doing a few sets of 3 there:

For 20 minutes on the minute:
2 deadlifts @ 315#

Harder than I thought it was going to be.  Back is tired today.

CFE (run)

10 miles ~ 1 hour

9/10/10; 6am class

Fight by 10s

Alternating with a partner, complete as many rounds as possible in 30 minutes of:
10 Wall Ball
10 SDLHP
10 Box Jumps
10 PP
100 m row

8 rounds

partnered with Travis.  Good partner and good WOD

CFE (run)

AMRAP in 20 minutes:
400m sprint
90 second rest

7 sprints

Wasn’t feeling particularly fast today after the partner WOD but slogged through it.

9/9/10; 6am class

“Power Nancy”

5 Rounds for time
400m run
15 power snatches (95#)

17:09

Broke the power snatches into touch and go sets of 7-5-3 for every round.  Need to get more efficient at this movement.

9/8/10

6am class

“Filthy Fifty”

For time:
50 Box Jumps (24)
50 Jumping Pull Ups
50 K-bell swings (16 kg)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45)
50 Back Extensions
50 Wall Ball (20)
50 Burpees
50 Double Unders

17:49

PR by over 2 minutes

9pm

20 rep back squat @ 235

Right now my 20 rep max is 260. Since we’re not doing Wendler cycles for squats anymore, I figured I’d start doing this every week as a time efficient way of mainting / slowly improving my squat strength.  Will try to go up 5# a week

CFE (run)

15 minute TT (on a treadmill so probably 10-15% faster than I could go outside)

2.87 miles

9/7/10; 6am class

5 Rounds for time
400m run
500m row

19:50

Did a 6th round: 24:20

Trying to accumulate at least 20 minutes a day of mobility work and stretching (mobility WOD is a great resource).  Sounds like it should be easy but when you get home exhausted the last thing you want to do is start stretching.  Will try to work some in during the day, especially focusing on stretching out my hips which is where I think a lot of my problems start.  Hopefully by making this a part of my daily routine I can start making some (slow) meaningful progress.