CrossFit. Regionals. In 2yrs.

>Burpee Challenge Day 5: 19 burpee in 35 seconds (slower and focused on my form at the top)

>Strength: 5-5-5-5-5-5 (30sec handstand hold superset)

»115#. Only got 3 and 4 reps in my middle two. Difficult

>WOD: 

»12 min Clock (score is total rounds + reps)

»>1000m row (no rep count)

»>15 hand release pushup (feet on 45# plate)

»>15 KB Swing (53#)

»>15 situp (abmat)

> Score: 4 rounds + 9 reps. Also PR’d 1000m row at 3:33 and was fresh getting off the rower. Felt efficient today.

Outdoors WOD with Owen: (Rare event in January):

>10 min AMRAP:

»50 KB Swing(53#)

»Then Rounds of:

»>5 chest to bar pullup (on playground ‘fat’bar)

»>10 hand release pushups(feet on 45# plate)

»>15 front squat (115#)

>Score:174. This was a weak score for me. No excuses (cold, tired, long transitions). I would like to tackle this WOD again sometime.

Burpee Challenge Day #4: 18 burpees in 28 sec

Strength: 1RM Floor Press

> 205# PR. failed at 210#. This needs work!

WOD:

>43 calorie row

>6rounds:

»1 deadlift @ 315#

»6 chest-to-bar pullup

»12 knee to elbow

>43 burpee

>Time: 10:13

Burpee Challenge Day 3: 17 burpees in 26 sec

Strength: 12mins to establish 1RM back Squat

> New PR at 285#

WOD:

> 3 rounds for time:

»20 wallball (20#)

»30 KB Swing (53#)

»40 situp

> 8:40 as RX. Good fun cardio WOD.

Burpee Challenge day 1 (yesterday): 15 burpees in 24sec.

Burpee Challenge day 2: 16 burpees in 27sec.

Strength:

> 3-3-3-3-3-3-3 Clean @ 70%max

»  165# all touch and go reps

WOD:

>4 Rounds:

» 12 Chest to bar pullup

»10 Toes to bar

» 8 burpee broad jump (6’)

> Time: 8:47 as RX

No excuses for the missed blog time. Have not missed a WOD, just missed blogging the results. Back at it!

Strength:

> 12 min to establish 1RM strict press: 140# (PR)

WOD:

> 4mins max reps hand-release pushups: 86 (weak, needs work)

Strength: Deadlift

• 5 reps @ 190#
• 5 reps @ 240#
• 5 reps @ 275#
• 5 reps @ 315#
• 6 reps @ 330#

WOD - 21 - 15-  9

• 44# KB thrusters each hand
• toes to bar
• box jump (24”)

Time: 7:30. Lost to Kiko by 6secs! Couldnt make it unbroken on the first set of thruster….thats what took me down. Fun ’Fran’-ish WOD. 

Strength: Clean

• 5 reps @ 125#
• 5 reps @ 145#
• 5 reps @ 165#
• 5 reps @ 185#

WOD:

• 500m row
• 20 ring dip
• 20 clapping pushup
• 20 L/R arm kb swing (44#)
• 500m run

Time: 7:20. This was an easy day. felt good. 

LifeAsRx Games in Chicago. Competed on CrossFit Carbons Team B. All 3 carbon teams did very well. Our team finished 9th out of appox 40 teams.

WOD (that i did)

10 Min AMRAP (1M/1F round-robin relay style)

• 14 Box Jump (30”/24”) **Games standards
• 10 KB Snatch (53#/35#)

Rounds: 10 rounds + 17reps. We took first out of the Carbon teams and 3rd overall on that WOD!

Strength: Split Jerk

• 5 reps @ 115#
• 5 reps @ 135#
• 3 reps @ 155#
• 1 rep @ 175#
• 1 rep @ 195# PR

WOD

10 rounds

• 100m sprint

Times(in secs.) - 12,12,13,14,15,13,14,16,16,17. Love this WOD. Sucks to see people go down with Hammy injuries though…happens every time.

No Strength. Rolling and mobility to prepare for Saturday.

WOD

5 rounds- 2min. each round. 20 sec rest between rounds

• 15 pullup
• MAX double under with remaining time

Score: 123,104,101,82,80 = 490. 

Not happy. Wanted 500 bad! 10 reps shy. the 20sec rest really taxed my cardio.

Strength: Front Squat

• 3 reps @ 130#
• 3 reps @ 150#
• 3 reps @ 175#
• 1 rep @ 185#
• 1 rep @ 195#
• 4 reps @ 205#

WOD: “Filthy Fifty”

• 50 box jump
• 50 jumping pullup
• 50 kb swing
• 50 walking lunge
• 50 knee to elbow
• 50 push press
• 50 GHD back extensions
• 50 wall ball
• 50 burpee
• 50 double under

Time: 21:26. PR. Felt great. Tried to stick to sets of 25. K2E, burpee, and GHD were slow.

Strength: Floor Press

• 5 reps @ 95#
• 5 reps @ 115#
• 5 reps @ 135#
• 7 reps @ 155#

WOD: 3 Rounds for time. 5:00min per round, resting the extra time

• 500m run
• 35 kb swing (53#)
• 15 broad jump (6’)

Time: 14:30. Felt great. This was an odd WOD with the built in rest. Allowed for a sprint to the finish on the third round. Goal was sub 15. Also ran a 1:39 first 500m which i was pleased with. 

Team saturday. Complete in teams of 3. Weights cannot hit ground or burpee penalty.

4rounds:

• 200m walking lunge with 45# plate
• 200m walking carry with 115# barbell overhead
• 200m backward run

Time: 36:00. This WOD was horrible. Difficult mentally and physically but lots of fun.

Strength: Push Press

• 3 reps @ 105#
• 3 reps @ 120#
• 3 reps @ 140#
• 1 rep @ 150#
• 1 rep @ 160#
• 3 reps @ 165#

WOD:

5min AMRAP

• 100m sprint
• 10 wall ball (20#)

2min Rest

5min AMRAP

• 10 box jump (30”)
• 10 slam ball (30#)

Scores: 7 + run & 5 + 6, felt strong today across the board.