Wednesday, October 20th, 2010

3 sets of max dead-hang pull-ups
7, 7, 6
need to build raw strength…I was doing anywhere from 20-30 dead-hang pull-ups on the rings about a month ago, on almost a daily basis, need to get back to that and more dead-hang bar pull-ups

1 min row for meters x10
2 min rest intervals
let’s be honest, I was excited for this, even though it was PAINFUL (in a good way)

318, 320, 321, 322, 321, 320, 321, 319, 321, 323
I was beat by 1m on one of the intervals, but I managed to win the rest - I would consider rowing my biggest strength in CrossFit, so it felt good.  Going into it, goal was to maintain whatever I managed to pull on the first interval and it actually happened, which was awesome.  Overall, absolutely exhausting, but definitely liked it.

who knows what tomorrow brings, but I’m gonna be sore…

Tuesday, October 19th, 2010

Power Clean
5 x 135#
3 x 155#
1 x 175#
1 x 195# - fail
1 x 185# - fail
1 x 185# - PR

so, made a monumental mistake, did 175# with ease, so jumped to 195#, which was just too much, failed at that weight and it got in my head, so then kept missing reps - Michael gave me some great pointers, got me out of my own head, then did the 185# which was great

Burpees - 2 min max reps
45 reps
saw a 41 and a 42 on the board, goal was to beat them, that felt good - if less than 4 people beat me today, then we should put burpees max reps on the board ))

Monday, October 18th, 2010

Much needed REST DAY…missed a good WOD, but plenty more to come…

Sunday, October 17th, 2010

Partner Hang Power Cleans, rep count on the minute

31 rounds, 24 reps

Sean Lagrange was my partner, he crushed it with me…Steve & Jeff put up 29 + 29 on the board, and I wanted to beat them, which we did…

as you can see on my Sat entry, I really like the HPC…but man, am I sore and with some great rips on my hands…

now I’m really curious what my 1 rep max would be on a clean since I can cycle through them…not sure if the two are fully related, but made me think that I’m relatively efficient with this movement…

anyway, tomorrow is a rest day after 6 days straight…gotta heal this rips quickly, can’t have ‘em be lingering for weeks and messin’ with my Fran finals time (2 months away)

p.s. if you’re not reading Robb Wolf’s new book, The Paleo Solution, it’s awesome, highly recommend it

Saturday, October 16th, 2010

AMRAP - 15 minutes
10 Hang Power Cleans (95#)
10 shoulder to overhead (95#)
5 burpee pull-ups

7 rounds +15 reps

this was a fun WOD, not easy, but very fun…tried to keep up with Stanwyck, was basically 10 reps short of his full 8 rounds, so felt good about the results…I think the HPC is a good movement for me, I seem to be very efficient at it, as my Sunday WOD log will also show…

burpee pull-ups, wow, they can definitely take it out of you…

this was 5 days in a row and went back in on Sunday…Monday’s definitely a “rest” day

Friday, October 15th, 2010

Wendler DeadLift, Cycle 3, Week 3
250# x5, 280# x3, 315# x10

“CupCake”
5 rounds
8 burpees
8 DB squat cleans (45#)
7:56

DLs were good, thinking back, I could’ve done a couple more, not sure I stopped…I really need to push through more often, so, decided to push for the couplet, feel good about my time.

enjoyed the night class - gotta stretch now

Thursday, October 14th, 2010

Good Morning tight hips and shoulders (woke up at 6:50, was in class by 6:58, might still be half asleep right now)

6 rounds
10 C&J
10 Snatch
65#
27:18

well, this is starting to sound redundant, but, f’in flexibility is killing me on OH stuff…so, didn’t do Rx (which was 75#), as I wanted to make sure I did this in a decent amount of time and so I could try and work on form. 

loved the WOD because it again made me work on weaknesses.

walked out of CFLA making a promise to myself to do the KStarr mobility WODs at least 3-5 times a week AND posting them on here (like some others), so I’m holding myself more responsible.

now onto protein consumption…

Wednesday, October 13th, 2010

Franklin Hill, new version, courtesy of Michael Stanwyck
140m x3, on the 4min
100m x3, on the 4min
50m x3, on the 2min

:26, :25, :26, :18, :18, :17, :09, :09, :09

this was fun, a good variation on the hill sprints…last time we did the traditional sprints, AP was in the class, on the last sprint, I put everything into it to try and beat him, but he caught me at the end and we basically tied…after the fact, he said that he just wanted to make sure he finished first on every sprint…(he had beat me on the previous 5 sprints)

so, today, on the first sprint, I came in 3rd, 4th or 5th, all of us within a second or two of each other…I thought back to what AP said and decided, I had to push to make sure I finished first or tied for first on every sprint…man, it was not easy…on the last 100m, Steve pushed me hard, but it helped beat my previous splits…and on the final sprint of the day, everyone gave it their all, which was awesome…and a group of us all finished at :09…

Overall, great workout, a lot of fun…loved the variation from the traditional version, thanks Michael…gotta make sure stretch today, those hammies are gonna be TIGHT…

Monday was a REST DAY and good thing, it was a SmackDown…although I really want to do a SmackDown since I’ve never been at one, I really needed the rest yesterday

Tuesday, October 12th, 2010

20-15-10-5
Heaving Snatch Balance
KB Swings
65# for snatch, 2 pood (32 kilos/70# for KB)

14:02

OH stuff is my 2nd biggest weakness, 1. due to lack of strength, 2. due to lack of flexibility, 3. lack fo speed in getting the weight over-head - I’ve talked about stretching more and getting stronger, which will both come with time…so, today’s focus, as advised by AP in class, was to work on getting under the bar as quickly as possible…

that’s what I did the whole time, just take it nice and slow and focus on getting speed and muscle memory going.  other than a few bad reps (which I didn’t count), I felt good about this WOD (other than when I dropped the bar on my neck, ouch)

also focused on keeping my chest up during KB swings, the last time it was in a WOD, both Jonesy and Burch noticed I was letting my chest drop, so I did these a little slower, so I could stay in control better - it already felt better.

LOVED the WOD today - anything that works on my weaknesses, I love do to in class.

Sunday, October 10th, 2010

Jen called this “Sunday Funday”

AMRAP 20 minutes
400m run
15 double wall ball shots
5 power cleans
Rx (20# med ball, 155# for cleans)

completed 4 rounds

again, flexibility was the issue, lower back was tightening up quite a bit, especially during wall ball portion…clearly a reoccurring issue…was also very fatigued because this was WOD #5 in 5 days (including a flag football game on Sat afternoon, where I ran a lot of 20-40 yard sprints)

glad I got in a WOD on this Sunday, must continue to stretch…especially since I sit at a desk all day now

Saturday October 9th, 2010

Fran Challenge at CFLA
21-15-9
Thrusters
Pull-ups
Rx - 95#
6:08 (PR) - only did this once before, time was 7:07, solid improvement in my books

did this during ITP class, goal was to not be twice as slow as the fastest person…since AP was fastest during our class and did it in 3:16 (I needed to finish before 6:32), so I accomplished the goal today…

felt good, but not great, feel like with a little more flexibility I can get faster on the thrusters portion

really will focus on stretching so I can get another big jump on day of Fran Challenge finals.

Friday, October 8th, 2010

Turkish Get-up
85# - PR (feel like I could have done more, once I learned how to balance, looking forward to doing this again)

AMRAP - 15 minutes:
3 shoulder press
6 push press
9 push jerk
200m run
Rx - 95#

6 rounds + 9 PJ (felt good, need to get stronger in the upper body, still a focus for me)

Thursday, October 7th, 2010

Wendler Deadlift
230 x3
265 x3
300 x14 (did 290 x20 last week, was definitely not feeling a 100% this day)

Tabata Mash-up (AirSquats / Anchored Sit-ups)
total of 312 (gotta get faster on those squats somehow)