Strength
Big strength day on the legs today. Today was a nasty compilation of overhead squats, front squats, and back squats. After those I did some stability work and finished with high rep hamstring curls, needless to say I was stumbling in to the break room after this one.
WOD 1
For Time
1.5 Mile Run
TIME 10:46
Wednesday, February 29, 2012
Monday, February 27, 2012
G2OH/ HSPU/ OHL, Ring PU's/ GHD Sit Ups
WOD 1
12 Minute AMRAP
5 Ground to Overhead (155)
10 Handstand Push Ups
15 Overhead Lunges (45)
TOTAL 3 rds 11 reps
*Very discouraged after this one. Handstand push ups are my worst enemy right now. They are one of the moves I hope does NOT come in to sectionals.
WOD 2
7 Rounds for Time
7 Ring Pull Ups
7 GHD Sit Ups
REST 2 MINUTES
2 Minutes Max Double Unders
TIME 5:15
TOTAL 150 Double Unders
*Major dizziness from the GHD today. The faster I do these the worse my headache afterwards. It took nearly the entire 2 minutes to recover from the nausea caused by the GHD!
12 Minute AMRAP
5 Ground to Overhead (155)
10 Handstand Push Ups
15 Overhead Lunges (45)
TOTAL 3 rds 11 reps
*Very discouraged after this one. Handstand push ups are my worst enemy right now. They are one of the moves I hope does NOT come in to sectionals.
WOD 2
7 Rounds for Time
7 Ring Pull Ups
7 GHD Sit Ups
REST 2 MINUTES
2 Minutes Max Double Unders
TIME 5:15
TOTAL 150 Double Unders
*Major dizziness from the GHD today. The faster I do these the worse my headache afterwards. It took nearly the entire 2 minutes to recover from the nausea caused by the GHD!
Sectional WOD 12.1 3rd Attempt
WOD
7 Minute AMRAP
Burpees (Jump to a 6" Target)
TOTAL 108
WOD 2
1.5 Mile Run Untimed
7 Minute AMRAP
Burpees (Jump to a 6" Target)
TOTAL 108
WOD 2
1.5 Mile Run Untimed
CrossFit Games WOD 12.1
WOD 1
7 Minute AMRAP
Burpees (Jump to a 6" Target)
TOTAL 104
WOD 2
7 Minute AMRAP
Burpees (Jump to a 6" Target)
TOTAL 112
7 Minute AMRAP
Burpees (Jump to a 6" Target)
TOTAL 104
WOD 2
7 Minute AMRAP
Burpees (Jump to a 6" Target)
TOTAL 112
Football Gone Bad
WOD 1
Football Gone Bad
3 Rounds for Total Reps
1 Minute Thrusters (95) 25,15,13
1 Minute Box Jumps (25") 25,21,18
1 Minute Push Ups 35,25,25
1 Minute Double Unders 75,55,60
1 Minute Row (Calories)18,17,17
TOTAL 444
Football Gone Bad
3 Rounds for Total Reps
1 Minute Thrusters (95) 25,15,13
1 Minute Box Jumps (25") 25,21,18
1 Minute Push Ups 35,25,25
1 Minute Double Unders 75,55,60
1 Minute Row (Calories)18,17,17
TOTAL 444
Monday, February 20, 2012
Burpees/ Grass Hoppers/ Wall Cl, M.U./ Sq Cl/ Box J/ Run
WOD 1
12 Minute AMRAP
80 Burpees
80 Grass Hoppers
10 Wall Climbs
TOTAL 201
WOD 2
Chest Strength Day
WOD 3
3 Rounds for Time
3 Games Standard Muscle Ups
6 Squat Cleans (145)
20 Box Jumps (Games Standard 25")
TIME 12:50
12 Minute AMRAP
80 Burpees
80 Grass Hoppers
10 Wall Climbs
TOTAL 201
WOD 2
Chest Strength Day
WOD 3
3 Rounds for Time
3 Games Standard Muscle Ups
6 Squat Cleans (145)
20 Box Jumps (Games Standard 25")
TIME 12:50
Saturday, February 18, 2012
"Tin Man", Lateral Bounds/ Air Squats
WOD 1
"Tin Man"
5 RFT
5 Power Cleans (215, Body Weight)
5 Bench Press (215, Body Weight)
TIME 4:42
*I was very happy with this score, I think I can get faster but as for now I am happy with where I am at.
Rest 15 Minutes
WOD 2
10 Minute AMRAP
Max Air Squats (to med ball)
*Every minute on the minute do 10 lateral bounds
TOTAL 254 Air Squats
*Brutal butt/ leg burner! WOWZER was I sore from this one!
"Tin Man"
5 RFT
5 Power Cleans (215, Body Weight)
5 Bench Press (215, Body Weight)
TIME 4:42
*I was very happy with this score, I think I can get faster but as for now I am happy with where I am at.
Rest 15 Minutes
WOD 2
10 Minute AMRAP
Max Air Squats (to med ball)
*Every minute on the minute do 10 lateral bounds
TOTAL 254 Air Squats
*Brutal butt/ leg burner! WOWZER was I sore from this one!
Tuesday, February 14, 2012
Leg Day, Row/ Box J/ C2B Pull Ups
Strength
Big leg day today, high rep speed squats with 135, 185, 205, 215, and 225. We ended with some heavy deadlifts which were extra spicy but felt good!
WOD 1
12 Minute AMRAP
24 Calories (Rowing)
16 Box Jumps (25" Games Standard)
8 Chest 2 Bar Pull Ups
TOTAL 4 RDS +24 REPS
*I was not mentally prepared for this workout. I am in desperate need of a rest day and I think tomorrow will be exactly that.
Big leg day today, high rep speed squats with 135, 185, 205, 215, and 225. We ended with some heavy deadlifts which were extra spicy but felt good!
WOD 1
12 Minute AMRAP
24 Calories (Rowing)
16 Box Jumps (25" Games Standard)
8 Chest 2 Bar Pull Ups
TOTAL 4 RDS +24 REPS
*I was not mentally prepared for this workout. I am in desperate need of a rest day and I think tomorrow will be exactly that.
Monday, February 13, 2012
MU/ Dip/ WB/ DU
WOD 1
10 Minute AMRAP
1 Muscle Up
10 Dips
20 Wall Balls
30 Double Unders
TOTAL 5 Rounds 11 Reps
*I feel great about this wod, the top score at the competition this was done at was 5 rounds 8 reps! I was able to push out 11 reps on the last round. This was a major shoulder burner!
WOD 2
7 Minute AMRAP
Max Double Unders
*Every minute on the minute do 10 GHD Sit Ups
TOTAL Double Unders 264
*I thought of this horrible combination this evening. It was a great wod, I can feel my body slowly acclimating to the GHD machine and the change in levels my body goes through while performing sit ups on it. I had a headache after but it wasn't near as bad as previous GHD WODs!
10 Minute AMRAP
1 Muscle Up
10 Dips
20 Wall Balls
30 Double Unders
TOTAL 5 Rounds 11 Reps
*I feel great about this wod, the top score at the competition this was done at was 5 rounds 8 reps! I was able to push out 11 reps on the last round. This was a major shoulder burner!
WOD 2
7 Minute AMRAP
Max Double Unders
*Every minute on the minute do 10 GHD Sit Ups
TOTAL Double Unders 264
*I thought of this horrible combination this evening. It was a great wod, I can feel my body slowly acclimating to the GHD machine and the change in levels my body goes through while performing sit ups on it. I had a headache after but it wasn't near as bad as previous GHD WODs!
Burpee/ Bear Complex/ Lunge, G2OH/ Row
2-12-12
"Battle in the Burbs"
WOD 1
5 Rounds for Time
10 Burpees
1 Bear Complex (100 lb. Sandbag)
2 Lunges (100 lb Sandbag)
TIME 3:23
*My "official" time on this wod was 3:28 but I looked at the clock after the sandbag hit the floor and it said 3:23. I am not one to argue with a judge so I let it go but if I ever do this wod again I want to compare to my actual 3:23 time.
WOD 2
For Time
37 Ground to Overhead (135)
1,000 M Row
TIME 7:17
*Another great wod by the CrossFit Naperville crew. I liked the way this was designed. The goal was to get 5,000 pounds from the ground to over your head. You could either use 95 lbs for 53 reps, 135 lbs for 37 reps or 165 for 30 reps. I chose 135 because I thought I could keep a decent pace without risking injury. I finished right around where I thought I could. I didn't kick up my rowing until 150 meters out and looking back I think I could have pushed the pace for the last 200-250 m. I chalk the entire weekend up as a great learning experience with great friends!
37 Ground to Overhead (135)
1,000 M Row
"Battle in the Burbs"
WOD 1
5 Rounds for Time
10 Burpees
1 Bear Complex (100 lb. Sandbag)
2 Lunges (100 lb Sandbag)
TIME 3:23
*My "official" time on this wod was 3:28 but I looked at the clock after the sandbag hit the floor and it said 3:23. I am not one to argue with a judge so I let it go but if I ever do this wod again I want to compare to my actual 3:23 time.
WOD 2
For Time
37 Ground to Overhead (135)
1,000 M Row
TIME 7:17
*Another great wod by the CrossFit Naperville crew. I liked the way this was designed. The goal was to get 5,000 pounds from the ground to over your head. You could either use 95 lbs for 53 reps, 135 lbs for 37 reps or 165 for 30 reps. I chose 135 because I thought I could keep a decent pace without risking injury. I finished right around where I thought I could. I didn't kick up my rowing until 150 meters out and looking back I think I could have pushed the pace for the last 200-250 m. I chalk the entire weekend up as a great learning experience with great friends!
37 Ground to Overhead (135)
1,000 M Row
DL/ T2B, Sprint/ Wall Balls
WOD 1
5 Rounds for Time
15 Deadlifts (185)
15 Toes 2 Bar
TIME 7:30
*I did this wod back in August and finished in 7:18, I attribute the difference in time to muscle fatigue from the GHD sit ups I did yesterday. My forearms fatigued a lot faster than usual too. No excuses though, getting better everyday.
WOD 2
3 Rounds for Time
120 M Sprint
25 Wall Balls
TIME 4:48
*I did this wod in preperation for Saturday's competition. It gave me good practice on wall balls. I have started to enjoy shuttle runs, kind of sick, I know.
5 Rounds for Time
15 Deadlifts (185)
15 Toes 2 Bar
TIME 7:30
*I did this wod back in August and finished in 7:18, I attribute the difference in time to muscle fatigue from the GHD sit ups I did yesterday. My forearms fatigued a lot faster than usual too. No excuses though, getting better everyday.
WOD 2
3 Rounds for Time
120 M Sprint
25 Wall Balls
TIME 4:48
*I did this wod in preperation for Saturday's competition. It gave me good practice on wall balls. I have started to enjoy shuttle runs, kind of sick, I know.
Wednesday, February 8, 2012
Double Unders/ KB Swings
WOD 1
5 Rounds for Time
25 Double Unders
25 KB Swings (53)
TIME 6:12
*KB Swings are my forte, with that said I felt really good during this wod. I only messed up once on my double unders and that was because my shoe lace came undone. Lesson learned - double knot!
WOD 2
5 Rounds for Time
60 Yard Sled Push (180lbs + Sled)
15 Pull Ups
15 GHD Sit Ups
TIME 15:55
*This one was absolutely horrible. I dropped to my knees twice during the workout. The sled is no joke and the GHD sit ups might have ruined my day. Looking forward to doing these more often!
5 Rounds for Time
25 Double Unders
25 KB Swings (53)
TIME 6:12
*KB Swings are my forte, with that said I felt really good during this wod. I only messed up once on my double unders and that was because my shoe lace came undone. Lesson learned - double knot!
WOD 2
5 Rounds for Time
60 Yard Sled Push (180lbs + Sled)
15 Pull Ups
15 GHD Sit Ups
TIME 15:55
*This one was absolutely horrible. I dropped to my knees twice during the workout. The sled is no joke and the GHD sit ups might have ruined my day. Looking forward to doing these more often!
Tuesday, February 7, 2012
Box Jumps (2/7/12)
WOD 1
For Time
150 Box Jumps (25", NOT game standard but open hips at the top)
TIME 6:56
* I did this wod purely because of my poor performance yesterday. I still didn't find a rhythm until I was 50 some reps in. I did 75 in 3:39 and I finished in 6:56, basically what this means is I jumped much too slow for the first 75.
For Time
150 Box Jumps (25", NOT game standard but open hips at the top)
TIME 6:56
* I did this wod purely because of my poor performance yesterday. I still didn't find a rhythm until I was 50 some reps in. I did 75 in 3:39 and I finished in 6:56, basically what this means is I jumped much too slow for the first 75.
Muscle Ups/ Sled Pull, Box J/ Thrusters/ Burpees (2/6/12)
WOD 1
20 Minute AMRAP
Max Muscle Ups (Not game standard, performed from flexed arm hang)
30 Yard Sled Pull
*Score is total Muscle Ups
TOTAL 30 Reps
*I did more consecutive Muscle Ups in this wod than I ever have before. This wod felt great! Slowly working on my Muscle Up form and validity.
WOD 2
12 Minute AMRAP
12 Box Jumps(25", NOT Games Standard but open hips at the top)
6 Thrusters(95)
6 Bar Facing Burpees
TOTAL 7 Rounds 12 Reps
*I will be doing this wod again, soon! I got my A$$ handed to me on this one. My box jumps were terrible, I had no rhythm out of the bottom. I plan on working on these a lot before the open.
20 Minute AMRAP
Max Muscle Ups (Not game standard, performed from flexed arm hang)
30 Yard Sled Pull
*Score is total Muscle Ups
TOTAL 30 Reps
*I did more consecutive Muscle Ups in this wod than I ever have before. This wod felt great! Slowly working on my Muscle Up form and validity.
WOD 2
12 Minute AMRAP
12 Box Jumps(25", NOT Games Standard but open hips at the top)
6 Thrusters(95)
6 Bar Facing Burpees
TOTAL 7 Rounds 12 Reps
*I will be doing this wod again, soon! I got my A$$ handed to me on this one. My box jumps were terrible, I had no rhythm out of the bottom. I plan on working on these a lot before the open.
Row/ G2OH/ T2B/ Burpees (2/5/12)
WOD 1
3 RFT
15 Calories (Row)
15 Ground to Overhead (145)
15 Toes to Bar
15 Burpees
TIME 14:59
*I did this wod at home in my basement, frustrating doesn't even begin to describe this experience. The collars I chose to use were suppose to be heavy duty collars that wont move, they weren't and they moved. I spent a couple breaks pushing my bumpers in. Other than that I realized how much attention my Ground to Overhead movement needs. As of right now I do NOT feel ready for next Saturday.
3 RFT
15 Calories (Row)
15 Ground to Overhead (145)
15 Toes to Bar
15 Burpees
TIME 14:59
*I did this wod at home in my basement, frustrating doesn't even begin to describe this experience. The collars I chose to use were suppose to be heavy duty collars that wont move, they weren't and they moved. I spent a couple breaks pushing my bumpers in. Other than that I realized how much attention my Ground to Overhead movement needs. As of right now I do NOT feel ready for next Saturday.
Thursday, February 2, 2012
Thruster/ Box
WOD 1
For Time
23 Thrusters (155)
*Every minute do 5 Box Jumps (25"/ Games Standard)
TIME 2:57
WOD 2
For Time
23 Thrusters (155)
*Every minute do 5 Box Jumps (25"/ Games Standard)
TIME 2:57
WOD 2
Wednesday, February 1, 2012
Double Unders, 1,000 M Row
WOD 1
For Time
300 Double Unders
TIME 4:27
*There's good news and bad news with this wod. Good news is my first 141 double unders were unbroken! Bad news is I was competely spent after those 141! 141 in a row is a PR for me, previously 103 was my best.
WOD 2
For Time
1,000 M Row
TIME 3:13.3
*New PR on the rower today. My old PR was 3:15 I believe. This wod felt great until I got off the rower. The taste of blood was lingering in my mouth for a while after this one and my legs felt bound up like rubberbands.
For Time
300 Double Unders
TIME 4:27
*There's good news and bad news with this wod. Good news is my first 141 double unders were unbroken! Bad news is I was competely spent after those 141! 141 in a row is a PR for me, previously 103 was my best.
WOD 2
For Time
1,000 M Row
TIME 3:13.3
*New PR on the rower today. My old PR was 3:15 I believe. This wod felt great until I got off the rower. The taste of blood was lingering in my mouth for a while after this one and my legs felt bound up like rubberbands.
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