3 x Skill Work
10 x Butterfly Pull-Ups
Handstand Walk
Triple Unders
NOTES: I actually did 3 sets of 10 UB butterfly pull-ups!!!!! They felt really great! I'm so surprised how fast those clicked.
2011 Regionals Event #6:
20 Calorie row
30 Burpee onto 45# plate
40 DB Ground to OH (35# DB in each hand)
50 Toes to Bar
100ft OH Walking Lunge (25# plate)
150ft Sprint
TIME: 13:34
NOTES: I absolutely hated this WOD. Ughhh. The DB felt like they weighed about 1,000lbs each. I was NOT comfortable with that movement at all. I did all sets of 5s - with a TON of rest in between each set. My shoulders were so smoked, my quads hurt, I couldn't breathe, and I kept hitting myself with the DBs. THEN, when I finally got to the T2B I could barely hand onto the bar. It was rough. I think I averaged about 5-2 toes to bar at a time. It was awful. I felt like this was my first time doing CrossFit. It was actually embarrassing The lunges and the sprint were fine.
30min rest...
Variation of 2012 Regionals Workout:
6 Rounds:
200m Row
10 Pistols
5 Hang Power Clean (135#)
Rest 3 minutes
TIME: 24:55
|
Round
|
Split
|
Row Split
|
Hang Cleans
|
|
1
|
1:40
|
46.9
|
4-1
|
|
2
|
1:38
|
44.8
|
3-2
|
|
3
|
1:36
|
44.7
|
3-2
|
|
4
|
1:36
|
45.0
|
3-2
|
|
5
|
1:44
|
44.9
|
5
|
|
6
|
1:41
|
44.7
|
5
|
NOTES: This workout actually felt pretty good. I felt like I redeemed myself a little bit. I need to work on my rowing, but my splits were very consistent. My pistols were good - except for in Round 5 I literally fell over and no repped on of the reps. I'm proud of myself for linking a lot of the hang cleans together. Morgan pushed me on the last two rounds, which I'm very thankful for. I got kinda scared because the bar FLEW out of my hands on the first round. I lost my hook grip and it was epic. It was one of the more terrifying moments I've had in CrossFit.
5pm @ Baumhart Gym
My wicked awesome roommate and I had some fun in our building's gym. She puts up with all of my CrossFit blabber, complaints, concerns, and excitement. Since she is very well educated about the sport, I thought it would be fun to have her do a modified version of the CrossFit Baseline. She KILLED it!
400m Tredmill Run
40 Air Squats
30 Sit-ups
20 Push-Ups
I was very impressed with her performance. Watch out North Central Region, I think we got a new kid on the block!
Cheers to $5 Footlongs!
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