Thursday, May 17, 2012
5/17/2012 - "The Chief"
5-17-12 WOD
“The Chief”
Max rounds in 3 minutes of:
3 power cleans 135/95
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles
First time ever doing The Chief. We did hand-release push-ups - a little unorthodox, but I'll take it!
Cycle 1: 5 Rounds + 3 reps (93)
Cycle 2: 4 Rounds + 10 reps (82)
Cycle 3: 4 Rounds (72)
Cycle 4: 4 Rounds (72)
Cycle 5: 4 Rounds + 3 reps (75)
Total: 494 reps
Definitely didn't live up to the expectations I set for myself after watching Bionic do this - but an honest first effort!
5/12/2012 - CrossFit321 Fitness Fair
5-12-12
Went to CrossFit 321 for their fitness fair to raise money for Regionals. Competed in 4 workouts:
"Fran" 21-15-9 Thrusters (95#)/Pull-ups
4:02 - 1st place
Max Push-Ups in 2 minutes (hand release)
66 - Not sure what place I got here.. no better than 4th. This was just a few minutes after Fran.
Max Height Box Jump
49 inches - 3rd place - first place got 62.5 inches!
About 2 minutes later:
"Grace" 30 Clean and Jerk for time, 135#
4:13
First Grace ever - this hurt after Fran, and the rest of it.
Awesome day, but man did it hurt!
5/11/2012
5-11-12
A.
amrap in 30 minutes of
400 meter run
10 burpees
20 kb swings 53/35
30 double-unders
5 Rounds
5/10/2012
5-10-12 wod
A.
press 5 @ 65% - 5 @ 75% - amrap @ 85%
5@105, 5@120, 7@135
B.
15 minute amrap of
1000 meter row then
10 push press 115/85
10 pull-ups
10 push press
10 pull-ups
5 Rounds + 16 Reps
5/9/2012 - DeadLift, squat, tabata squat
5-9-12 wod
Missed my chance to find 1RM for DeadLift last week - so came in early and made it up:
Pre-Workout - Find 1RM Deadlift
5@245, 3@335, 1@415, 1@435 (previous 1RM), 1@455, 1@475#, 495 Fail
A.
back squat 5 @ 65% - 5 @ 75% - amrap @ 85%
5@260, 5@300, 5@340
B.
front squat 10-10-10
10@135, 10@155, 10@200
C.
tabata squats
*8 rounds
**lowest round = score
20 reps (every round)
5/8/2012 - Turkish Get-Ups
5-8-12 WOD
Skill - Turkish get-up practice
skill - One Arm Kettlebell Snatch practice
MetCon
10 minute AMRAP:
50 Kettlebell Swings - buy in
then
10 Turkish Get-ups (alternate arms)
10 Kettlebell Snatches (alternate arms)
10 Turkish Get-ups
10 Kettlebell Snatches
70# KB (all 50 KB swings)
9 TGU (+1@53)
4 Snatch (+6@53)
5/7/2012 - Kelly
5-7-12 wod
"Kelly"
5 rounds for time of.
400 meter run
30 box jumps 24/20
30 wall balls 20/14
*40 minute time cap
32:22
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