Saturday

WOD 1 (recovery lift): work up to a set of 5 dead lifts (235 lbs)

WOD 2:

• 3000m bike
• 2000m row
• 1000m run

My time was 19:14.

CrossFit Games Open Workout #6

Friday we do the CrossFit Games open workout of the week. Today was the last one and it was a killer. My lungs were burning after this one.

Gary and Ted getting some Thrusters done

WOD (Complete as many reps as possible in 7 minutes following the rep scheme below):
3 Barbell Thrusters (100lbs / 45kg)
3 Chest to bar Pull-ups
6 Barbell Thrusters (100lbs / 45kg)
6 Chest to bar Pull-ups
9 Barbell Thrusters (100lbs / 45kg)
9 Chest to bar Pull-ups
12 Barbell Thrusters (100lbs / 45kg)
12 Chest to bar Pull-ups
15 Barbell Thrusters (100lbs / 45kg)
15 Chest to bar Pull-ups
18 Barbell Thrusters (100lbs / 45kg)
18 Chest to bar Pull-ups
21 Barbell Thrusters (100lbs / 45kg)
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

I completed 81 reps. I didn't set any records, but I had fun.

The Prowler (or Choosing the wrench)

Today's WOD was all about the prowler. If you have ever had the pleasure of using this piece of equipment you know it is suckage incarnate.

WOD (4 rounds):

• prowler push (down and back)
• 12 dead hang pull ups
• 12 push ups

Each round you up the weight on the prowler and drop the pull ups and push ups by two reps (12/10/8/6).

A few days ago I came upon a blog post about Choosing The Wrench. It got me fired up again. Ready to kick some ass and cultivate that "other gear" - beast mode. So today I stroll in to the gym and see the WOD on the board and it's all about the prowler. In my mind I was planning on how I would just get through this WOD. I chose the belt and didn't even realize it.

After the warm up I threw 145 lbs on the prowler and did my first push. It was heavy. It sucked. I thought to myself that I'll just max out today at 180 lbs and call it a day. As I banged out my pull ups and push ups one of the trainers came over and asked how much weight I pushed on my first round. She said "great", and wrote up a plan on the white board for me.

round 1: 145 lbs

round 2: 180 lbs

round 3: 230 lbs

round 4: 270 lbs

Choose The Wrench

Before I could object, she said "because don't be a wuss". And just like that,  I chose the wrench. To be clear, that last push at 270 lbs was 110% suck, but I'll be stronger for it. Physically and mentally.

Run. Squat. Bench. Row.

WOD: run 800m

WOD 2: work up to 1 set of 5 back squats (265 lbs)

WOD 3: work up to 1 set of 5 bench press (185 lbs)

WOD 4: 8 rounds of tabata rowing (20 seconds on; 10 seconds rest)

Annie doing squats

Doing work

WOD:

• 400m run
• 21 KBS
• 9 chest-to-bar pull ups
• 50 double unders
• 15 cleans (135 lbs)
• 50 double unders
• 21 KBS
• 9 chest-to-bar pull ups
• 400m run

My time was 15:35.

Saturday and the effing Prowler

WOD: work up to one set of 3 dead lifts (275 lbs)

WOD 2:

• 1 prowler push (135 lbs) | 1 rope climb  | 200m run
• 1 prowler push (135 lbs) | 2 rope climbs | 200m run
• 1 prowler push (135 lbs) | 3 rope climbs | 200m run
• 1 prowler push (135 lbs) | 2 rope climbs | 200m run
• 1 prowler push (135 lbs) | 1 rope climb  | 200m run

My time was 14:35

Me vs. The Prowler

Friday Friday

WOD (5 rounds):

• 5 power cleans (135 lbs)
• 7 toes-to-bar
• 9 wall ball (20 lbs)
• 200m run