Back Squat and Kettlbell

Worked on finding our 1 rep max back squat weight. I hit 250 lbs. Since this is CrossFit, we couldn't stop after finding our max, we had to do a quick "cookie".

Cookie (alternate between swings and dead lifts):

kettlebell swings: 15, 11, 9, 6, 3
kettlebell sumo high deadlifts: 3, 6, 9, 11, 15

My time was 4:31

Bench press, Double unders, and Rope climbs

Really fun workout this morning. Loved it.

WOD (for time):

• bench press (155lbs)
• double unders
• rope climb

The workout was 5 rounds. First round was 3 reps bench press, 3 rope climbs, and 30 double unders. Second round was  2 reps bench press, 2 rope climbs, and 20 double unders. Third round was 1 rep bench press, 1 rope climb and 10 double unders.  The final two rounds work back up with 2 reps and 3 reps.

My time was 13:52.

Note to self: 155 lbs was too easy for this workout. Next time I think I'll try for 165 or 175.

Gonna Feel That in The Morning

I hit CrossFit for the 8am workout this morning. It was the first day since beginning CrossFit back in November that the sun has been up when I got to the gym. Come on spring!

WOD:

• 100 medicine ball sit ups
• Overhead lunges 200m (45lb bar)
• 100 medicine ball sit ups
• 200 squats

This was a partnered workout. For the sit ups, you lay on the ground with your feet touching the feet of your partner. Lay back with the medicine ball touching the floor above your head. As you sit up, throw the ball to your partner. Your partner catches the ball and does the same.

When doing the lunges, go as far as you can and as you are about to fail, hand off the bar to your partner. Continue until the 200m mark.

Gary and I finished second with a time of: 15:27.

Pull Ups

This morning was all about pull ups.

WOD (4 rounds):

• 10 dead hang pull ups
• 5 pull ups (kipping)
• 600 meter run

My time was 18:57

Stop. Hammer Time.

Feb. 17. Birthday workout.

WOD (Hammer Gone Bad):

3 rounds

• 1 min sledge hammer strikes right
• 1 min box jump ( max 8/ round- higher than normal box jump, step back)
• 1 min sledge hammer strikes left
• 1 min hang power clean (30/45 dumb bells)

* 1 min rest between rounds
* score total reps
My numbers:


Exercise: round 1, round 2, round 3
Box jumps: 8, 8, 8
Hammer right: 32, 31, 30
Hanging power cleans (45lbs): 13, 7, 6
Hammer left: 23, 22, 25

Total score: 208

The CrossFit Santa Cruz Central Crippler

People walk funny after this workout.

WOD:

• 15 back squats (body weight)
• 800m run
• 15 back squats (body weight)
• 800m row

My time was 11:20. I didn't attempt body weight for the squats. Instead, I did 155lbs. I probably should have done 165lbs.