Friday
2-2-2-2 deadlift (advanced)
5-5-5 beginner
3x6 pendlay rows
Then for time
9-7-5 reps of the following
Squat snatch (115/75)
Chest to bar pull ups
Box jumps (30/24)
Post wod
5 sets of 7 hollow rocks
3 minute plank hold
DLs: 245-265-285-295
ReplyDeletependlay rows:115-125-135#
metcon @ 95#: 6:59...full foot on the box, used drywall's tips to get a rhythm. set of 9 squat snatch-chained first three, then singles with a breath between. the wheels fell off on the 7 set. failed first rep, f-bomb,two reps, then failed,f-bomb, then pounded them out. too much weight in the toes. last set of 5, locked it in. sorry joel and nick about the profanities.
3x12 sets of hollow rocks
1 min on/ 1min off plank holds
Dead lifts: 205-215-225-230
ReplyDeletePendlay rows: 45-65-75
Back is feeling beat up.
Metcon: 7:25 @ 53#/blue band/24". Just can't get the squat snatch form working yet. Had to power snatch, then reset my feet for a proper squat. Doubles and singles all the way through.
Post: 5x7 hollow rocks; 1:00, 1:00, :30, :30 planks
SWoDs - Bench and FS 3-3-3+, felt pretty strong on both, then 4x8 strict presses.
ReplyDeleteMetcon - 7:38 @ 105#/double stack tires. Tried 115# but I was chasing it around too much at the bottom because I wasn't getting external rotation in my right shoulder. Failed quite a few reps but it went pretty well.
Stopped at 305x2 on the Deadlifts. Had a weird pull in my back/butt.
ReplyDeleteMetcon at 115# and the double tire (42" I think). 6:37
Good workout. Those box jumps were tough. Really had to get in a deep squat.
3 min plank unbroken.
Good race with doc and tony.
Deadlift 2 rep max 365#, 1 rep at 385# PR
ReplyDeletePendlay rows 3x6 at 135#
WOD: 115# 40-42"(?) tires, 8:12. Forced myself to catch them all in the full squat (instead of power+OHS) except one that was borderline and I was so gassed I said fuck it. Happy with the improvement on this.
35 unbroken hollow rocks
3min unbroken plank hold
Saturday:
ReplyDeleteBench - 195#x8, 215#x8, 225#x3. Didn’t have enough time for a full rest before that last set, class was starting.
Push Press 1RM - 205#. Failed 225#, 215#, then almost got 215# the 2nd time but had a brief scare when I felt something in my lower back, but it was just the joints cracking. Still, probably flying a little too close to the sun there.
Tabata row - 1015m. First time breaking the century mark, on one of the older rowers even.
Tabata kbs snatch - 35# - 82 total. 10 all the way through, 11 on the the last 2 rounds. Probably could have gotten 11 on some of the previous rounds.
Sots press - Ugh. I did one round of 8 with the bar, but I was too fried from everything else to keep going.
pp: 135-145-155-165(fail)-160-165
ReplyDeletetabata row: 929m total. 94m low score.
tabata kbs snatch, 1 pood: 80 total, 10 on every rd.
sots press: 33# first rd. 25# bar for the final two.
@ Drywall: was watching American Ninja Warrior today and noticed that Reebok is a sponsor. It also conveniently had a 250k top prize. Think there's a post in store for all of the Crossfit 2011 runner ups?
ReplyDeleteAlso, I'm digging the new Construct standard outfits. I think they should be mandatory along with double stack box jumps and not being able to do double unders.
No workout today, fried from 7 hours of hard ice time last week. Won my first official game with the TNPs.
Saturday:
ReplyDeletedid 2 wods today.
1. Mondays workout, 8 min AMRAP of 5 power cleans@ 75#, 10 pull ups with green band, and 15 air squats... did 4 rounds+ 10 pull ups. I felt really weak on the pull ups from all the chest to bars yesterday.
Rest for about 20 minutes while the 11am class warmed up, then did
2. Tabata row and KB snatches. For the row I got 804m on the new C2 which felt soo smooth. And I got 72 KB snatches with 25#.
Push press up to 215. Failed on 225.
ReplyDeleteTabata row: 932m
Tabata snatches: 10 on right 5 on left, then switched to american swings. Hand rips owned me on this one.
Then
21-15-9
KBs 2pood
Situps
Air Squats