run 400m then 2 rounds of:
21 tire flips
21 wall ball 18lb, 15' target.
run 400m then 2 rounds of:
21 Power snatch 95lb
21 C2B Pull ups.
Finish with 400m run
29:19
This was tough. The tire has a 24" tread and probably weighed somewhere around 300lbs. But the wall balls were the hard part. The power snatches were tough after using the hips on the flips, but the C2B pull ups really gassed me. Time could have been better if I was on a proper schedule, but that is what the games are about, taking yourself out of your normal element.
11 July 2009
10 July 2009
Thursday
ME
Clean & Jerk
95x5
135x5
155x3
175x1 (Jerk had a press out and a bit shaky of a landing)
175x1
195(F)
195(F)
The 195 would have been a solid PR. The first attempt I pulled high enough but could not talk myself into getting under the bar. The second attempt I got under the bar, and caught it in a deep squat, but I caught it low on my chest and just could not come out of the squat. Next time I will get it.
I am so happy with the CrossFit style of working out. I cannot believe the effectiveness of doing 'little' and it being more than enough. I used to over train everyday I went to the gym, which was 6 days, and the 7th day I usually went for a 5k run. I would always have joint pains, elbows, knees, shoulders. I said it was worth it to be in 'shape'. Now my eyes are wide open. How blind the rest of the gym goers are. I probably would have not tried CrossFit if it was not for the fact I was ready to give up working out(which is a long story). Even after I did my first WOD 'Cindy' (12 rounds RX) I still went and did 10 minutes on the elliptical machine because I did not think that I had done enough of a workout. Now do not get me wrong, there may be a better way than CrossFit all I am saying is the 'old way' or Venice beach way is overall unhealthy.
Long story short, CrossFit is so far the best thing to happen to me as far as fitness is considered. The idea of competing against your peers and more importantly against yourself is a great concept. You are forced to set goals whether they be short term as in "just one more thruster..." or long term a triple BW deadlift. I am in the best shape of my life, and feel I can get better even though I am getting older. I will be 36 this month and I look forward to it. When I am 95 God willing I can live that long, I would like to do 'Nancy' the OHS & run WOD with an RX and set a PR.
Clean & Jerk
95x5
135x5
155x3
175x1 (Jerk had a press out and a bit shaky of a landing)
175x1
195(F)
195(F)
The 195 would have been a solid PR. The first attempt I pulled high enough but could not talk myself into getting under the bar. The second attempt I got under the bar, and caught it in a deep squat, but I caught it low on my chest and just could not come out of the squat. Next time I will get it.
I am so happy with the CrossFit style of working out. I cannot believe the effectiveness of doing 'little' and it being more than enough. I used to over train everyday I went to the gym, which was 6 days, and the 7th day I usually went for a 5k run. I would always have joint pains, elbows, knees, shoulders. I said it was worth it to be in 'shape'. Now my eyes are wide open. How blind the rest of the gym goers are. I probably would have not tried CrossFit if it was not for the fact I was ready to give up working out(which is a long story). Even after I did my first WOD 'Cindy' (12 rounds RX) I still went and did 10 minutes on the elliptical machine because I did not think that I had done enough of a workout. Now do not get me wrong, there may be a better way than CrossFit all I am saying is the 'old way' or Venice beach way is overall unhealthy.
Long story short, CrossFit is so far the best thing to happen to me as far as fitness is considered. The idea of competing against your peers and more importantly against yourself is a great concept. You are forced to set goals whether they be short term as in "just one more thruster..." or long term a triple BW deadlift. I am in the best shape of my life, and feel I can get better even though I am getting older. I will be 36 this month and I look forward to it. When I am 95 God willing I can live that long, I would like to do 'Nancy' the OHS & run WOD with an RX and set a PR.
08 July 2009
Wednesday
Today, we did a series of 'tests' nothing to hard just wanted to play around. Also 3 out of the 4 of us were injured so we had to come up with something, and the 4th was a new guy.
1. as many thrusters (95lb)as possible without putting the bar down from the rack position.
2. APFT style 2 minute push up test.
3. 35lb Kettlebell snatches AMAP in 3 minutes
4 Tabata row scored on distanced traveled after 8 intervals.
results:
1. 30 reps
2. 63 push ups
3. 78 snatches
4. 1012 meters.
I am glad the row was last I am still smoked from it. All in all I am happy with my results especially the thrusters. I was surprised that I had that much more in me after I hit the 21 mark, now I have to do 'Fran' soon.
1. as many thrusters (95lb)as possible without putting the bar down from the rack position.
2. APFT style 2 minute push up test.
3. 35lb Kettlebell snatches AMAP in 3 minutes
4 Tabata row scored on distanced traveled after 8 intervals.
results:
1. 30 reps
2. 63 push ups
3. 78 snatches
4. 1012 meters.
I am glad the row was last I am still smoked from it. All in all I am happy with my results especially the thrusters. I was surprised that I had that much more in me after I hit the 21 mark, now I have to do 'Fran' soon.
06 July 2009
"Randy"
75 pound Power snatch, 75 reps for time.
5:08rx
The last time I did this one was February and I set a PR at 6:28. I am Really happy with my time tonight. I tried to do this one in sets of 15, Of course I knew that would not last long, but it really helped to chip away at the 75 by doing 2-3 sets of 15 and then sprinting after I reached 50 to the goal of 75. I was trying to get a sub 5 time and could have done it, but I hit 73 with only a couple seconds left, and I had absolutely nothing left in the tank.
75 pound Power snatch, 75 reps for time.
5:08rx
The last time I did this one was February and I set a PR at 6:28. I am Really happy with my time tonight. I tried to do this one in sets of 15, Of course I knew that would not last long, but it really helped to chip away at the 75 by doing 2-3 sets of 15 and then sprinting after I reached 50 to the goal of 75. I was trying to get a sub 5 time and could have done it, but I hit 73 with only a couple seconds left, and I had absolutely nothing left in the tank.
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