Complete as many rounds as possible in 20 minutes of:
21 Push Ups (games standard)
12 Squat Jumps
1 Rope Climb

RX:  8 rounds

push ups were very tough.  always has been and will be a weakness of mine.  thanks long arms!

6.2 miles

Didn’t have a watch on, but it was about 55 mins.  first run outside a crossfit workout since early august.  maintained a moderate pace.  wanted to get some miles on my legs and focus on pose technique as opposed to intensity.  lunge capacity was not a problem.

For time:
15-12-9
SDLHP (135#)
Burpees
Overhead squats

RX: 15:55

this was pretty damn heavy.  the hardest part of this one was the sdlhp.  my shoulders and wrists were thrashed after this one.

Deadlift 3-3-3+
Wendler, Cycle 2, Week 2
70%-80%-90%

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“Cookie”
1 Attempt at max L-sit
1 attempt at max Handstand hold
1 attempt at max Pistols - both legs combined*

245-275-315(9x)

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L-sit: :51.72
Max handstand-hold: 3:32.27
Max pistols - 19 (13 on left, 6 on right)

deadlifts felt great.  form and strength getting much better.  on the cookie, i finally made the board!!!!!! and on 2 things (l-sit and hs hold)!!!!!  i was beat by the time i got to pistols and the other class was starting, so my mind wasn’t as focused as it should’ve been.

CFLA Team Trial

WOD#1 - 7am
For time:
100 Double Unders
5 Squat Cleans (95#)
75 Double Unders
10 Squat Cleans
50 Double Unders
15 Squat Cleans
25 Double Unders
20 Squat Cleans

Time: 15:23 (finished 5th)

i crushed the squat cleans, but the double unders killed me.  still need to work on consistency.

WOD #2 - 12 Noon
5 Rounds, with a 1 minute rest between rounds of:
As many reps as possible in 3 minutes of:
3 Burpees w/ lateral jump over bar
6 Thrusters (95#)
9 Box Jumps (20”)

Reps: 219 (finished 7th)

wow.  this was the worst of the day.  the thrusters were killer, as they always are!

WOD #2A - 1 Rep Max Deadlift
- must be completed within 5 minutes of finishing WOD #2

lift - 395 (finished 4th)

PR BY 10#!!!! wendler must be working if i was able to pr immediate after a crushing wod.

WOD #3 - 5 pm
“Double Wall Ball Cindy”
As many reps as possible in 20 minutes of:
10 Pull Ups
20 Push Ups
30 Wall Ball

Reps: 315 (finished 6th)

push ups were difficult as usual, but when it started getting tough, i broke it up into sets of 5.  wall balls were hell.  wow.

tough, but great day!  ended up finished 6th overall.

3 Rounds for time:
400m run
Front squats, max reps (BW - 175#)

RX:  Time - 10:38…...6-5-4 (15 total reps)

Not sure how I feel about this workout.  The front squats were very hard for me…..probably a weakness of mine.  looking back, i probably should have dropped to 155 to get more reps.  not sure which would be more effective if i were to do it again.  less weight, more reps….more weight, less reps?

in order to try to maximize my reps, i took the run “slow”, but it didn’t dramatically help me get more reps.  not a great wod performance all around.  step it up!!!!

Wendler Make-Up

Wendler Deadlift, Cycle 2 - Week 1
5-5-5+
(65%, 75%, 85%)

For time:
10-20-30-40-50
Sit-ups
Jumping Slamballs (15#)

225-260-295 (9x)

————

12:47

HSPU - 4 (strict - no kipping) - PR!!

Feeling stronger on the DL’s with better form!  felt great.  the cookie on the other hand, i hated.  the slamballs killed me.  i got a great tip on hspu’s from logan via pavol to point my hands out at an angle as opposed to perpendicular to the wall.  this helped big time and i was able to get 4 hspu!  man, maybe if i knew about this going into the gauntlet, i might not have failed that one.  oh well.  here’s to more success!

Skill work:

-Hollow position
-L-sit
-Handstand
-Double-unders

21-15-9 rep rounds for time of:
Power Snatch (115#)
Dead-hang Pull-ups

Not RX’d:  12:58

I probably should have done the wod as rx’d and probably could, but initially thought 135# would have been to aggressive.  form was solid on all but about 2.  i would consider the snatch a strength of mine.

i also PR’d on double unders during warm up….i’m at 69 now!

Deadlift - 5-5-5
Wendler Cycle 1, Week 4
(40-60% 1RM)

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Complete as many rounds as possible in 7 minutes of:
7 Kettlebell Swings (24kg)
7 Burpees

135-170-205

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LOST COUNT

ARGH!!!  In making this wod up later in the week, i had to do it on my own.  My original plan was to mark down every 2 rounds.  once the wod started, my plan went to shit.  i wanted to keep moving and didn’t want to take the time to mark it down.  i was rolling and lost track at about 6???  I made sure to push myself hard though.  the kb swings were the easy part for me and the burpees are what slowed me up, but i was constantly moving.  i doubt i was able to get Sam’s 11, but i gave it the old college try!

losing tract of my rounds is a perfect example of how the brain and mind is negatively affected when confronted with a lack of oxygen.  very hard to concentrate, remember things and put a coherent sentence together, at least for me…

Handstand Push-ups – 3 Max Reps Attempts
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6 rounds for time of:
250m Row
6 Right Arm KB Snatch (24kg)
6 Left Arm KB Snatch
10 Burpee Pull-ups

1 strict HSPU
—————————————————————————-
Rx:  20:48

HSPU are very difficult for me and a weakness I need to attack with vigor.  I need to start doing some more on the side to help build my strength.  With respects to the main WOD, my lunges were burning from the burpee pull-ups to row transition.  I really tried to push this one, which I believe I did a good job on, but my row splits went from about 1:38 to just under 2:00 by the last round.  Given that this is a CF Football WOD, props to any O and D linemen who did this one.  It sucks.

Tabata What?

Wall Ball (20#)
Double Unders
Ring Dips
Knees to Elbows
Medball Cleans (20#)

Score = total of lowest score in each category.

RX = 9-5-3-6-5 = 28

Had one bad round of double unders and the ring dips were challenging for me to be consistent with.

Overhead Squat 5-3-1-1-1-1

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Tabata Mash-up:
Thrusters (65)
SDHP
- every rep counts

Results:

OHS - 135-155-175-185-195

Tabata - 129

Thrusters: 10-8-8-6-5-5-5-5 (total of 52)
SDHP: 11-11-10-10-9-9-8-9 (total of 72)

Felt great with the OHS.  Last one was difficult, but didn’t have another shot to get my last attempt in, which would’ve been for 200#.  I find the hardest part is to jerk the weight up when it gets heavy.  For Tabata, the thrusters were very difficult, especially after just the third round.  I need to step it up if I expect to improve on my Fran time…

5 Rounds for time of:
3 Muscle-ups
6 Deadlift (275#)
9 AbMat Sit-ups

Time:  11:17

DL’s were HEAVY and I didn’t want to push it with my back.  I need to work on multiple MU’s and consistently starting at a locked out position the further I get into a WOD.

Power Clean 5-3-1-1-1-1

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Burpees - max reps in 2 minutes

Results:

135-155-185-200-210(fail)-210 (PR!)

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48

First attempt at 210# i pulled too much with my arms and couldn’t get it up.  Second attempt was successful, but my foot position on the land was a little too wide.  OK for CF standards, but probably not for OLY standards.  regardless, a 5# PR!!  so close to making the board.  will i ever make it on the f-ing board?!?!?  geeeshhh!