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!
Friday, March 30, 2012
Wednesday, March 28, 2012
3/28/2012
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.
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.
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!
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