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!
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