3/30/2012 - Helen

CrossFit 321 this morning.

Bench Press 5 @ 40% – 5 @ 50% – 5 @ 60%

Ring dips 10-10-10 (weighted if possible)

MetCon
“Helen”
3 rounds for time of.
Run 400 meters
21 Kettle Bell Swings 53/35
12 Pull-ups


For bench press - 120,150,180
Ring Dips were done BW only for the first 2 rounds, and then the last one was done with a 10# vest.

First time Helen. I knew it was going to be tough, because it's very similar to Claudia, which wrecked me for a week. I finished 3rd in the class today with 10:55. Gotta drop like 3 minutes to catch up with the average CrossFit competitors this year!

3/23/2012

So 10 days since Claudia. However, I did spend 5 of those days at 5000+ feet; mostly between 9000-12000 feet. I took a ski trip to Colorado, 2 days in Denver, with the rest in the mountains. I got to do some hiking and a lot of skiing, so I have not been slacking. I'll call it Low Oxygen training, since I was staying just around the corner from CrossFit Low Oxygen.

The WOD for 3/23/2012 at CrossFit 321 was:

MetCon
5 rounds for time of
400 meter Run
5 Barbell Split Jerks 135/95
10 Ring Dips
15 push-ups

I was a little late, so I had to skip the strength workout. I finished in 22:32.
This was a workout. To illustrate just how much of a workout: on my APFT, I can do 90-100 push-ups in a minute, consistently. By the last round of 15 push-ups on this workout, I was doing sets of 3. Ring dips are killer, and especially after you have done Jerks with 135#, which fries your arms during the lockout (and push). I am writing this 5 days later, and my triceps still hurt!

March 5, 2012

Crossfit321 for breakfast :)

3-5-12 WOD

A.
Shoulder Press 5 @ 65% – 5 @ 75% – AMRAP 85%

B.
Push Press 3-3-3

C.
5 min AMRAP:
10 pull-ups
10 ring dips

Rest exactly 3 minutes, and then . . .

D.
7 min AMRAP:
300 meter Row
30 Double-unders
10 Toes to bar

For my shoulder press I went: 115x5, 145x5, 175x1
Not sure if I didn't rest enough between sets, or if my shoulders were still shot from Friday - either way, this is far less than my usual 1RM (185#). Maybe I just need some more pressing work! Also just realizing my math was wrong - whoops.. I thought it had been 115x5, 135x5, 155x1 - but just realized I used 15# plates after the 35# plates... and re-did my math and found I was using 10# for my math.

Push press was done at 145, 145, 155.

For Met-Con 1 (C), I had the (so far) best performance of the day, getting through 4 rounds and 16 reps (10 pull-ups + 6 dips. For the pull-ups I used the fat bar, which I don't think is intended for pull-ups typically, but I want to work on my grip for DeadLifts, to eliminate that as my failure point for my 1RM. I was a little weary at first, as this was my first pull-up workout since I strained my bicep a week and a half ago (did I mention that?). But there were no worries needed, it held up just fine, and no pain several hours later.

For Met Con 2 (D) I didn't have quite the same success; being the only one doing double-unders (30) instead of 90 single unders. I was a little slow, as my double-unders were neither pretty nor efficient. I ended up only completing 1 round, and getting through about 24 double unders in the second round, where everyone else was just moving into the 3rd round. Granted, we also had lots of people scaling the TTB as well as the double unders. Either way, my performance was among the worst of the day so far.

Good news is, I just recently purchased my own speed rope, so hopefully I will be getting better there - maybe I should bring my own next time, as the one I was using was rather badly kinked up, and may have contributed somewhat.