Snatch

No real WOD for me today. I just worked on snatching. I snatched 150 lbs, which is a personal best for me. Ran out of time, but I know I could have done more weight.

Squats, Hanging Power Cleans, and Box Jumps

WOD (5 rounds):

• 25 squats
• 7 hanging power cleans (135 lbs)
• 15 box jumps

My time was 12:39.

I hate 400m runs!

I tested out the first WOD for the Santa Cruz CrossFit affiliate challenge tomorrow (I'm not going to be there).  It sucked. As designed.

WOD (as many rounds as possible in 10 minutes):

• run 400m
• man eaters (40 lbs dumbbells [for the amount of time it took for the run])

I completed three rounds. I wanted to die during the last 400 meters.

Running is no fun

After an interesting warm up, we did 400m sprints.

WOD:

• run 400m (60% effort)
• run 400m (60% effort)
• run 400m (70% effort)
• run 400m (70% effort)
• run 400m (80% effort)
• run 400m (80% effort)

Rest 3-4 minutes between runs.

Snatching

WOD: snatch.
Do sets of three (take your time). Add weight after every set. When you fail two out of three, drop 20% of the weight and finish strong.

Back from Yosemite

Relaxing at the river, drink in hand.

Last week was awesome for travel, not so awesome for fitness.  Today was my first workout since last Wednesday.

WOD ("The Bear"):

• 1 power clean
• 1 front squat
• 1 push press
• 1 back squat
• 1 push jerk

Do the above 5 times (5 times is one round). Add weight after every round and do a total of 5 rounds. I finished in 16:08.

Back from Santa Monica

Just got back from Santa Monica and ended up working out at 7 PM. I like the later times compared to my usual 6 AM!

WOD (5 rounds):

• 5 box squats (185 lbs)
• 5 dead hang weighted pull ups (25 lbs)

NOTE: I should have probably done the box squats at 200lbs.

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Power Snatches

WOD (5 rounds):

• 5 power snatches (115 lbs)
• 7 pass throughs
• 9 ring push ups
• 25 double unders

My time was just over 19 minutes.

Saturday, Aug. 14

WOD (5 rounds):

• 5 power clean + jerk (135 lbs)
• 10 KBS
• 20  double unders

My time was ~15 minutes.

Dead lifts

WOD 1:

• 3 sets of 5 reps deadlifts (247 lbs)

WOD 2 (5 minutes of Cindy):

• 5 pull ups
• 10 push ups
• 15 squats

I completed 5 rounds.

Technique day

We took it easy and worked on our cleans.

WOD (5 rounds):

• 5 cleans - perfect form (95 lbs)
• 20 dumbell presses (30 lbs)
• 12 pull ups
• 12 ring dips

Row, squat, swing

WOD (3 rounds):

• 500m row
• 12 back squats (body weight - 185 lbs)
• 21 KBS (24 kg)

My time was 14:27.
Note: My body weight is actually 180 lbs, so I was RX+ on this wod.

Great Workout Today

WOD:

• tabata row for calories - 3 rounds (20 seconds of work. 10 seconds of rest)
• 21 front squats (95 lbs)
• 15 box jumps
• tabata row for calories - 4 rounds
• 21 wall ball
• 15 burpees
• tabata row for calories - 5 rounds
• 15 jerks (95 lbs)
• 21 pull ups

My time was 16:14. For the rowing, the first set I maintained 8 cals (8 cals per 20 seconds of work). For the set of 4, I held at 7 calories. 6 calories for the 5 round set.

Friday, Aug 6th

WOD:

• 20 Double Unders
• 10 C2B Pull Ups
• 20 Thrusters (95 lbs)
• 10 C2B Pull Ups
• 20 Double Unders
• 1 Mile Run
• 20 Double Unders
• 10 C2B Pull Ups
• 20 Thrusters (95 lbs)
• 10 C2B Pull Ups
• 20 Double Unders

My time was 19:34.

A Bunch of Stuff

Today most of us were in pretty bad shape after the last two workouts. Tara took it easy on us.

Warm up (2 rounds):

• 5 push ups
• 5 pull ups
• 7 squats
• 7 burpee pull ups

WOD 1 was push ups, pass throughs, dips, and l-sits using parallettes.

WOD 2 (5 rounds):

• 15 kettlebell swings (27 kg)
• 7 presses (75 lbs)
• 10 GHD sit ups (see video)
• 2 rope climbs

My time for wod 2 was 14:23.

GHD Sit ups

Tuesday, August 3rd

WOD (5 rounds):

• 200m Row
• 5 DH Weighted Pull Ups (30 lbs (RX was 45 lbs))
• 3 min. rest between rounds.

The weighted pull ups were seriously hard after a 200m row sprint.

Sprints

Sprints at 6am are not fun. I repeat. Not fun.

WOD:

• 5 DB deadlift, hanging power clean, front squat, push press, and clean + thruster (25 lbs)
• 5 100m sprints (1 min rest between)
• 4 DB deadlift, hanging power clean, front squat, push press, and clean + thruster (35 lbs)
• 4 100m sprints (1 min rest between)
• 3 DB deadlift, hanging power clean, front squat, push press, and clean + thruster (40 lbs)
• 3 100m sprints (1 min rest between)
• 2 DB deadlift, hanging power clean, front squat, push press, and clean + thruster (45 lbs)
• 2 100m sprints (1 min rest between)
• 1 DB deadlift, hanging power clean, front squat, push press, and clean + thruster (50 lbs)
• 1 100m sprints (1 min rest between)

I don't remember my exact times for all the sprints. They were with in the 14-16 seconds range.