Thursday's WOD

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

I had about 20 minutes to do this one, I marked off 50 feet. grabbed a 45lb bar, and started timer, and began lunging. I did not do any kind of warm-up or stretch. I just jumped right into it. The first round took me the longest, so that was my warm up. I held thge bar in the snatch grip, and did burpees in sets of 7. I finished this little diddy in 14:42. Burpees were not as bad as normal, but I discovered something I launch from my toes instead from my feet flat on the ground. so my quadriceps are on fire after so many burpees. I just have to work on my flexibility, power and of course speed to produce a better more efficient burpee, it makes me laugh what crossfitters think about. I know that the majority of crossfitters sit at work and think about the next WOD or the one they just completed. It is a strange love affair we have.

CFNA

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

31:12 much longer than last time I did this one. The HSPU were very weak. I did this one with Pat last night at CF Naperville. Pat crushed it, I was humbled by his HSPU's he finished the first 2 rounds before I was done with the first.
We then payed around a little on the rings a threw some snatches too. I could pull myself under 135, but could not stick it, a bit aggravating.... Then I was just to smoked to even stick 95lb at the end of the night. good times,

Hero WOD

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

I have done this WOD 3 times. I have done progressively worse each time. My first time I did it in 27:15, this time I did it 29:49. This WOD is one of the hardest. It is one of those I just get through. I am disappointed in myself, for after the WOD did I 'remember' why it is a HERO WOD. I should have killed myself in this one, instead like I said I just got through it. I just cant forget why or become complacent with my existence as so many of us do. I am just more upset with myself because I know better.
Now it is time for change, and I am not making a reference to our new president either. (although I hope he for once lives up to his promises so unlike the rest of the democrat party.)
Which brings me to something totally off the subject of fitness or CrossFit, President George W. Bush, This fine man has received such a bad rap from the media his approval ratings were ridiculously low. Now I do not agree with all of his policies and I wish he was more conservative. But there is one thing he has done that needs to be respected. He has done everything he said he would do. or should I rephrase that and say he 'did not change his mind' or back track. I am not going to get into this to much but this is the one obvious point that is often overlooked.
President Clinton gave a speech to Congress in 1997 making the argument that Saddam Hussein the DICTATOR of Iraq was producing 'Weapons of Mass Destruction' and he was violating the resolutions set up by the UN from the Gulf War in '91. Pres. Clinton said we need to put troops on the border of Kuwait and prepare to invade Iraq if Saddam does not change his policies and allow weapons inspectors in to his country.
The majority of Congress voted to support Clinton's decision. We then sent our troops to the Kuwaiti border in 1998 they sat there for about 8 months and never invaded, and Saddam continued to do what he always did and that is defy the world.
President Bush gave the same speech and was backed by congress and was supported almost unanimously except for the extreme liberals (Kerry, Obama, Murtha,) anyhow he put troops on the border the same way Clinton did and then he set a timetable for Saddam. The whole time the 'left' supported this. Then Saddam did not meet the standards and failed to comply by the date set by our country. So Bush did what he said he would do, he invaded Iraq and made a regime change. Then the media had a fit, and would not stop until now. Now pay attention everyone, the next 4 years the media will only find 'good' things to report on regarding our country and its affairs.
Now back to what I was saying the one thing that truly defines President Bush is that he is a man of his word. God bless him....

Saturdays WOD on Monday....

Hang power clean 1-1-1-1-1-1-1 reps

1. 155
2. 165
3. 175 (fail)
4. 175
5. 180 (Fail)
6. 180 (fail)
7. 180!!!

I tried something new, which is something I have started doing with all lifts now. I engage my 'lats' by pressing the bar against my legs. My hang is just above the knee so I press the bar into my leg engaging my lats, chest and shoulders. Sitting back on my heels turns on my hamstrings glutes and just holding the weight in that position fires the core. So I felt very strong with these HPC's last time just a couple weeks ago I only hit 165. Today 180 I had problems committing to it but once I realized I was at the perfect height to half squat under it, I nailed it.

I look forward to doing full cleans and see where I am at.

Fridays WOD

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

I walked into the gym at around 1600 and realized I missed my afternoon snack. I figured I would just try to eat a snack immediately after the WOD. I did the entire WOD as RX'ed including hands to the flood on the GHD. I finished slower than last time I did this one back in the summer. This time was 24:22 and a splitting headache. It took me a long time to recover after this WOD which tells me I was way out of the zone. I am going to now focus on eating cleaner and definitely not miss any snacks.