Run 400m
50 Sit-ups
Run 400m
50 Push-ups
Run 400m
50 Lunges
Run 400m

13:30 rx’d. Pushups were slower than usual, I’ve been trying to work on less wormy form.

Regionals Team Recap

WOD 1:

4 x 750 meter row

50 HSPU

4 x 750 meter row

4 person team for this one: me, Jenni, Jay and Brian. Team member 1 rows 750, then tags #2 for row and so on. Once finished we had to complete 50 HSPU between us in the order as we rowed. Once those were completed we had to repeat the 4 x 750 meter row. Our time was 26:40 and Brian, Jay and Jenni rocked the HSPU. This WOD was pretty terrible for me as these are 2 of me weaknesses (understatement), but there was no point in me doing the thruster WOD either. Le sigh. I can keep a good rowing pace for sprints, but once I get beyond 400 or 500 meters, I have a hard time pacing myself, go out too hard and then fall off the cliff. I also made the mistake of not practicing HSPU before the competition, which now looking back, would have been a wise choice. I’m not sure why I thought I could wing it and get a few because that didn’t happen. I chose poorly. Unfortunately our last team got his last 5 or 6 HSPU taken away which killed our time. They said his feet were coming off the wall at the end, but since it was the last rep he was coming off the wall. I’m not sure how you are supposed to come out of a handstand without taking your feet off the wall?

WOD 2 – Thruster Ladder

Women Weights (lbs):  105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185
Men Weights (lbs): 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295

We put Mollie and JKett on this one. Each person had 20 seconds to get a thruster, then move on to the next until they fail. We ended with 310 on this one. Great job to both Mollie and Jason!

WOD 3
21-15-9 reps x 2 for time of:
Deadlift (275/185lbs)
Box jump (30”/24”)

We put JKett and Jenni on this one, 16:16 was our time.

WOD 4

For time:
250 Chest to bar pull-ups
250 Kettlebell swings (24/16kg)
250 Double-unders
250 Overhead squats (95/65lbs)

Finally a WOD I can do! I can’t really string together more than 5 CTB pullups at a time, I got no repped on KB Swings a lot. Brian and I finished the DUs between us in 4 sets which was a bonus, but we only made it to 93 OHS. Overall that was a fun WOD.

Only the top 10 (or 14?) teams made it to WODs 5 and 6, which didn’t happen for us. Overall it was a good time!

5/27/2011

Row 20 calories
30 Burpees
30 Two-arm dumbbell ground-to-overhead (45/35lb DBs)
30 Toes to bar
100 foot Overhead walking lunge (45/25lb plate)

13-something, but scaled the ground to overhead to 20 reps. I wanted to make sure I could manage that weight for the team workout at Regionals.  It was HEAVY, but manageable. I shoudl have just done all 30.

5/28/2011

5 Rounds
5 Thrusters (95/65)
10 KB Swings (53/35)
15 Box Jumps (24/20)
Post time to comments.

7:06 rx’d. I could not get my box jumps together for this one and kept tripping up a lot.

5/30/2011

“Murph”
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile

50:13 rx’d. Pretty sure thats the worst wod I’ve done in the 2 years I’ve been crossfitting.

5/25/2011

Push Jerk
2-2-2-2-2

3 Rounds
10 Renegade Row Manmakers (35/25)
Rest 1 Minute
Post loads and times to comments.

95-105-115-125 (1). PR of 125!

I DNF’d on the metcon in the last round bc hands started cramping too bad.

5/24/2011

Run 800m
3 Rounds:
5 Pull-ups
10 Push-ups
15 Kettlebell Swings (53/35)
Run 800m
3 Rounds:
5 Pull-ups
10 Push-ups
15 Kettlebell Swings
30 Burpees

20:33 rx’d. The run was definitely the limiting factor for me. Pullups felt good and most were unbroken.

5/23/2011

Front Squat
3-3-3-3-3

AMRAP 6 Minutes:
12 unbroken wall balls (16/8)
12/8 unbroken push ups
12/8 unbroken box jumps (20)

I did all the sets of squats at 125. I have not been squatting much lately. 1RM for front squat is 155, but 125 felt heavy today.

Metcon 5+5rx’d. I had to redo 3 rounds of box jumps bc I tripped up.

4/27/2011

Behind the Neck Jerk (Push or Split)
1-1-1-1-1-1-1

4 Rounds
10 Overhead Lunges (95/65)
15 Hand Release Push-ups
Post loads and times to comments.
Hold the jerk over your head in a locked out position for 5 seconds before coming to the ground.

I only got up to 115 on the split jerk and failed at 120. Significantly less than my PR of 130 at the regular rack position, but I feel super uncomfortable doing this from behind the neck.

Metcon 4:36 rx’d.

4/26/2011

4 Rounds
20 Burpees
30 Box Jumps (24/20)
400m Run
Rest 3 Minutes

27:34 rx’d. I nearly threw up on my last run. This was terrible. Terrible.

Row 1000m
100 Double Unders
50 Jumping Pull-ups
40 Wallball (12/8)
30 KB Swings (35/25)
20 Burpees
10 Pull-ups
Run/Row 1000m

21:00 rx’d, but with 12lb wall ball and did a 1000 meter run at the end. I’m pretty happy with this. I pushed myself on the row and run a lot more than usual and didn’t totally feel like dying.

2/28/2011

Front Squat
3-3-3-3-3

3 Rounds
15 Burpees Unbroken
15 Thrusters Unbroken (95/65)
Rest at least 2 minutes or more if needed to go unbroken.
Post loads and times to comments.

FS 105-115-135-145-150 (1).

Metcon 10:12 at 65, but I didn’t do the thrusters unbroken.

2/27/2011

AMRAP 15 Minutes
2 Power Cleans (185/125)
4 Handstand Push-ups
6 Strict Pull-ups
8 Box Jumps (34/28)

6 Rounds. Scaled cleans to 110 and used an abmat for HSPU. I should have gone a little heavier on the cleans.

2/26/2011

Behind the Neck Jerk (Push or Split)
1-1-1-1-1

5 Rounds
10 DB Squat Cleans (40/25)
20 Push-ups

Split jerks at 110, but we only had 10 minutes. I can split jerk 125 from the front so I’m sure I could get more.

Metcon 9-something.

2/25/2011

4 Rounds
Run 400m
21 KB Swing (2/1.5)
15 Pull-ups
Rest 2 Minutes

24-something, but only used 1 pood KB.

I was out sick for over a week. First WOD back and it was pretty terrible.

3 Rounds:
2 Minutes of 5 Pull ups and 10 Push ups
2 Minutes Row (Cal)
2 Minutes of 5 Box Jumps (30/24) and 10 KB Swings (2/1.5)

241 rx’d.

I officially need a rest day.

2/8/2011

Tabata Box Jumps (20/16)
Tabata Push-ups
Tabata Row
Tabata Sit-ups

285 rx’d with 20 inch box.

2/7/2011

4 Rounds:
10 DB Snatch (45/30) (total, not each arm)
10 DB Lunge (total)
10 Ring Row

5-something rx’d.

Also – a must try for you paleo’ers:

Liz’s Paleo Chili

2/6/2011

Row 400m
15 Squat cleans (135/95)
30 Pull ups
15 Squat cleans (135/95)
Row 400m

12:26 rx’d. Slightly hungover (understatement) from last night, but overall felt good.

2/5/2011

4 Rounds
10 Push Jerk (115/75)
30 Box Jumps (24/20)
Row 400m
Rest 4 Minutes

Rx;d, but no clue what my time was. The class was ridiculously huge so we rotated through 3 partners rather than taking 4 minute rest. The last 2 rounds were done straight through with no rest because we ran out of time. Painful.

2/4/2011

5 Rounds
10 Pull-ups
10 Rings Dips
5 Squat Cleans (155/105)

14:08. Only scale was the orange band for ring dips. 105 felt good for that amount of reps and pullups were good.