Today I made it to the 7AM class. The WOD:
Strength
Shoulder Press 5 @ 40% – 5 @ 50% – 5 @ 60%
Ring rows 10-10-10 (weighted if possible)
MetCon
15 min. AMRAP
Row 300 meters
10 push press 115/85
For the Press, I did 65, 85, 95.. nice and easy, I liked it :)
The Ring Rows I used a weighted vest - though I'm not sure how much, I'm thinking 20#.
The metcon was great. I managed to stay at the front of the pack, finishing 6 rounds, and completing the 300m row on the 7th round - as RX'd. Everyone in the 7AM class got 6 rounds - and everyone beat the 5AM class, so we were pretty stoked :D
Nothing wrong with some healthy competition! But the group definitely pushed me, I was just inches ahead the whole time.
Wednesday, March 28, 2012
3/26/2012
Today I missed the 6PM class and went at 7PM.
I didn't realize they typically only had the Women's class at 7.
As "Luck" would have it, it's competition season, and the competitors for the open/regionals were doing their workouts today - so I got to pick which group I wanted to be an outsider in :)
I think I chose incorrectly, because the competitors kicked my ass.
The WOD:
Run 400m
3 Rounds:
Deadlift x5
Hang Clean x5
Jerk x5
Run 400mm
2 Rounds:
Deadlift x5
Hang Clean x5
Jerk x5
Run 400m
1 Round:
Deadlift x5
Hang Clean x5
Jerk x5
100 Double Unders
It is as bad as it sounds, except, probably a little worse. I ended up using 115#, and probably could have gone lighter (how humbling CrossFit can be!).
All was said and done in about 23 minutes - I didn't completely catch my final time, as I was too delirious.
Before this we had done snatch work - something I definitely needed to do.
After was:
3 rounds
Turkish Get-Ups, 5 per arm; rest 45 seconds
20 toes to bar
I'm not going to lie, I only did one round. I started the TGU with my right arm with a 53# KB. I ended with my left hand with a 30# DB. Still iced from Friday - and still gassed from the WOD. Brutal!
I didn't realize they typically only had the Women's class at 7.
As "Luck" would have it, it's competition season, and the competitors for the open/regionals were doing their workouts today - so I got to pick which group I wanted to be an outsider in :)
I think I chose incorrectly, because the competitors kicked my ass.
The WOD:
Run 400m
3 Rounds:
Deadlift x5
Hang Clean x5
Jerk x5
Run 400mm
2 Rounds:
Deadlift x5
Hang Clean x5
Jerk x5
Run 400m
1 Round:
Deadlift x5
Hang Clean x5
Jerk x5
100 Double Unders
It is as bad as it sounds, except, probably a little worse. I ended up using 115#, and probably could have gone lighter (how humbling CrossFit can be!).
All was said and done in about 23 minutes - I didn't completely catch my final time, as I was too delirious.
Before this we had done snatch work - something I definitely needed to do.
After was:
3 rounds
Turkish Get-Ups, 5 per arm; rest 45 seconds
20 toes to bar
I'm not going to lie, I only did one round. I started the TGU with my right arm with a 53# KB. I ended with my left hand with a 30# DB. Still iced from Friday - and still gassed from the WOD. Brutal!
3/24/2012
15 hours elapsed since my last workout at CrossFit 321 - and I'm sore. But, today is the free class, and I hadn't done that before, so I went.
The WOD was:
AMRAP 15 minutes
2 Squats
2 Sit-Ups
2 Burpees
...
4 Squats
4 Sit-ups
4 Burpees
...
Continue increasing by two each round until time is called.
I finished my round of 16, and then got 18 squats in before time was called. Total reps: 234.
Breakdown:
Squats: 90
Sit-Ups: 72
Burpees: 72
This was a gasser - but really the pain came the next day, when dropping into burpees with already sore triceps killed them even more!
The WOD was:
AMRAP 15 minutes
2 Squats
2 Sit-Ups
2 Burpees
...
4 Squats
4 Sit-ups
4 Burpees
...
Continue increasing by two each round until time is called.
I finished my round of 16, and then got 18 squats in before time was called. Total reps: 234.
Breakdown:
Squats: 90
Sit-Ups: 72
Burpees: 72
This was a gasser - but really the pain came the next day, when dropping into burpees with already sore triceps killed them even more!
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!
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!
Tuesday, March 13, 2012
3/13/2012 - Claudia
I've been out for a few days, with a respiratory cold/sore throat, but back at it today.
Went to CrossFit 321 and did today's workout:
3-13-12 WOD
Deadlift 3 @ 70% – 3 @ 80% – AMRAP @ 90%
“Claudia”
5 rounds for time of
20 Kettle bell Swings 53/35
400 meter Run
Let me just say, if you plan on really attacking Claudia for a PR time, don't do heavy deadlifts first. Probably a no-brainer, but thought I'd mention it.
Did this as Rx'd. For Deadlifts, went up to 415x7.
By the end of Claudia, my lower back and quads were burning. On the last round, my legs didn't want to lift off the ground and my back didn't want to support my torso, but I muscled through and finished in 19:32. Ouch!
Went to CrossFit 321 and did today's workout:
3-13-12 WOD
Deadlift 3 @ 70% – 3 @ 80% – AMRAP @ 90%
“Claudia”
5 rounds for time of
20 Kettle bell Swings 53/35
400 meter Run
Let me just say, if you plan on really attacking Claudia for a PR time, don't do heavy deadlifts first. Probably a no-brainer, but thought I'd mention it.
Did this as Rx'd. For Deadlifts, went up to 415x7.
By the end of Claudia, my lower back and quads were burning. On the last round, my legs didn't want to lift off the ground and my back didn't want to support my torso, but I muscled through and finished in 19:32. Ouch!
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