3/15/12  “Beware the Ides of March!”

CrossFit Open WOD 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall Balls
- Men - 20# medicine ball, 10’ target
- Women - 14# medicine ball, 9’ target
90 Double-unders
30 Muscle-ups

Score: 240

Did the Wallballs in 8:40, which is :32 slower than my Karen time, so that was a little bit of a bummer.  But I got in all the double unders and made 2 attempts at muscle-ups.  One of these days I have to start training those damn things.

3/13/12

Three rounds for time of:
30 Kettlebell Swings (24/16)
30 Box Jumps
500m Row

Time: 13:57

My box jumps were really good today.

3/12/12

Squat Clean & Jerk 5-5-5-5-5 (185/125)
- Start each set of 5 reps every 2:30.
- At 11:30 on the continuously running clock, start a 1 Mile Run for time.

Did the workout at 155 which was the right weight.  Finished the last set of C+J at 12:10, then took off for the run.
Run time: 7:39
So without the penalty that’s a sub-7 mile which I’m happy with.

3/9/12

Front Squats
3 sets for max reps (bodyweight / 3/4 bodyweight)
-rest 3-5 minutes between sets

@ 175: 9, 10, 8

These felt pretty good.  I stopped when I felt my back bending.

3/8/12

CrossFit Open WOD 12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24”/20”
12 Push press, 115/75
9 Toes-to-bar

Score: 245 (6 rounds, plus 2 T2B)

Fun workout! The push presses lulled me into a little bit of a trap—I put it down 2 or 3 times in the last round, thinking I needed to Push press, but if I had just gone to split jerks I might have saved some time.  Poor planning.

3/6/12

Five rounds for time of:
12 Overhead Squats (115/95)
16 Pull ups
20 V-ups

Time: 18:45

Rx was 135 on the squats but I did not do them because I couldn’t get the mandated 12 done in one set. But the 115 was good practice.

3/5/12

Partner Workout:

For reps, broken up any way between partners, 2 minute rounds of:
95# hanging cleans
95# push press
95# back squat

Rest :30 between each exercise.

Then repeat.

Reps (w/S. Goldsobel): 124 cleans, 98 pp, 105 squats

3/3/12

Partner workout:
5 Rounds:
1 Minute of 75# power snatch
1 Minute of Push ups
(Partner rests while other works, then switch to finish round)

Reps: 66 Snatches, 113 Pushups

3/2/12

Five rounds for time of:
9 deadhang Pull Ups
15 Push ups
21 Hollow rocks
27 Mountain climbers (1-count)

Time: 12:44

What’s up with all the hollow rocking lately?!  Someone must have complained that we don’t do abs enough.

3/1/12

CrossFit Games Open WOD 12.2

Proceed through the sequence below, completing as many reps as possible in 10 minutes of:
30 Snatches, 75/45
30 Snatches, 135/75
30 Snatches, 165/100
As many Snatches as possible, 210/120

Score: 30
30 Reps @ 75#, then I did 95# for a workout and scored 37 more.

2/28/12

1-8-1 pyramid of:
Dead hang Pullups
Seated DB press (40#)
135# Front Squat

Time: 25:11

A doozy.

2/22/12

Dynamic Deadlifts - 12 x 3
- use chains or rubber bands
- wght on bar - 50-60% of 1RM

Range: 135 - 175 (12 reps)

————————————————-
Complete as many rounds as possible in 7 minutes of:
4 Pull ups
8 Push Ups
16 V-ups

Rounds: 6 1/3

2/21/12

CrossFit Games Open WOD 12.1
Complete as many reps as possible in 7 minutes of:
Burpees

Score: 98

Lost a few on the jump to bar when I got out of position.  Was sure I could get to 100!

2/18/12

Partner:
100 Ground to Overhead @ 45#
Alternating with 5 Burpees
Then: 400M partner carry

Time: 14:10

Worked with Fragner.

2/22/12

Ten Rounds:
30” Handstand Hold
30” Hollow Plank Hold
30” Arch Hold
30” Flexed Arm Hang

Your score was that you showed up!