50min of WODing

MONDAY

9:30AM at CrossFit Bloomington Normal 

Squat Snatch

Build to tough 1.1.1

3 x 95

3 x 115

3 x 125 (missed last rep)

NOTES: These felt average.  I was bummed I missed that last rep.  I only tried it once because I knew we had a long WOD ahead. 

10 min AMRAP @ 90%:

30 double-unders

20 airdyne calories

10 DB snatches, alternating (45)

ROUNDS: 3 Rounds + 30 DU + 18cals.  

NOTES: It was in the last round that I gashed my achilles.  Fun stuff. The airdyne is still not my favorite. 

Rest 10 min

10 min AMRAP @ 90%:

15 burpees, 6" jump

10 KB swings (55)

5 toes-to-bar

ROUNDS: 4 Rounds + 25.  

NOTES: I don't like burpees when you have to touch stuff.  It makes my shoulders hurt.

Rest 10 min

10 min AMRAP @ 90%:

9 push-ups, hand-release

12 wall balls (14, 10')

15 box jumps, step down (20)

ROUNDS: 5 Rounds + 21.  

NOTES: The wall balls actually didn't feel that bad.  I did all of them unbroken pretty easily. The box jump/step downs were actually the worst. 

I felt good to get three WODs in today.  I haven't done that in awhile. 

Cheers to dancing penguins! 

Repeat Regional Event #7

SATURDAY 

10:30 @ CFBN

Front squat 

5x5 @ 70% (155#).  

NOTES: These felt good.  I tried to bounce out of the bottom.  

EMOTM 12:

Squat snatch

4 min @ 105

4 min @ 115

4 min @ 125 

NOTES: I missed my first rep of 105# and then I missed my first rep of 125#.  I hate how these are still inconsistent.  All my other reps were pretty good.  I'm not jumping forward as much.  

2013 Regional Event 7

4 rounds:

2 rope climbs, 15'

Run 100'

4 squat cleans (135)

Run 100'

*6:28 at regionals. 

TIME: 6:10.

NOTES:  I haven't climbed a rope in a while.  I'm also not used to actually climbing a real 15' rope.  It feels so much taller than the one at RNCF.  I did all these squat cleans as singles.  I think I did some UB sets or couples at Regionals, but I can't really remember.  I know that I didn't rest as much as I did at Regionals between my rope climbs.  

Cheers to Insurgent! 

C&J, T2B & DB Snatches

FRIDAY: 12/27/2013

10:00 at CrossFit Bloomington-Normal 

Max Clean and Jerk

85#

125

155

175

190

195 - Missed jerk

200 - Missed clean

NOTES: My cleans actually felt pretty great today. I failed the jerk at 195# and then I failed the clean at 200#. 

WOD

10x5 UB T2B

TIME: 2:12.  

NOTES: This was pretty easy until the last set.  I pretty much just dropped off the bar, took a couple seconds, then jumped back up.  I felt it in my abs/hip flexors before I felt it in my forearms. I've been working on forearm endurance, so that's a good sign. 

WOD

50 DB Snatches (55#), alternating

TIME: 4:20.  

NOTES: I did all of these "unbroken".  I would snatch the DB, put it on the ground, and then pick it back up.  It was a relatively slow and steady pace, but I never really slowed down. 

Cheers to Erudite!

12 Days of Christmas WOD!

12/24/2013 Christmas Eve! 

12 DAYS OF CHRISTMAS WOD!

12 BURPEES
11 BOX JUMPS (20")
10 SIT UPS
9 HAND RELEASE PUSH-UPS
8 WALL BALLS (16# TO 10')
7 BUTTERFLY PULLUPS
6 WALKING LUNGES
5 SQUAT JUMPS
4 TOES TO BAR
3 RING DIPS
2 WALL WALKS
1 200M OH PLATE WALK (35#)


TIME: 33:53
NOTES: This was a fun holiday inspired WOD.  Jenna and I got to introduce Kelly to CrossFit!  We were all sweaty, tired, and ready for presents after this workout!

Christmas Day at Lake Bloomington

Jenna, Kelly and me post-12 Days of Christmas WOD

Hanging out on the frozen lake

CrossFit inspired Christmas cookies

All the cousins on the ice

Christmas Eve babes

Cheers to Happy Holidays!

Max Snatch, Sprint WODs, Running

MONDAY: 

9:30AM @ CrossFit Bloomington-Normal 

Final testing day

Snatch

Find 1RM:

35kg/77#

45/99

52/114

57/125

62/136

66/145

NOTES:  I hit 136# on my first attempt, but I missed 145# about five times before I actually stuck it.  It was really frustrating, but I knew I could get it. 

WOD

15-12-9 

Power Clean (75#)

Burpees

Rest 10 minutes, Repeat

TIME: Round 1 - 2:37; Round 2 - 3:03

NOTES: This workout almost killed me.  I went way too hard in the first round.  I did all the power cleans touch and go, and I thought I was doing the burpees pretty fast.  I didn't really take an rest between fast transitions.  I think all the extra time on the second round came from slower burpess and a little bit longer transitions.  It was fun that I got to do this with Jenna and Megan! It's always a lot more motivating to do it with other people who are passionate about it. 

9x400m between 7:30-7:00 mile pace. 

NOTES: Jenna is awesome and got us into Four Seasons so we could do our running workout.  Running stinks, but I'm glad we did it. 

Cheers to Andy's 300# squat!!! 

30 Squat Cleans for Time

FRIDAY

9:20AM @ CrossFit Bloomington-Normal 

Jerk
Find 1RM
105
155
185
195 - fail
200 - failed twice

NOTES:  I don't think this is an accurate 1RM.  I've hit 200# before.  I failed at 195# once and 200# twice.  I'm having a lot of trouble dropping under the bar fast.  I honestly think I've lost a lot of speed over the past year from doing a lot of light weight jerk reps.  I tried to send you a video of one of my failed attempts at 200 - let me know if you get it.  Also, thanks for send those squat clean videos - those were great! 

30 squat cleans @ 155#

TIME: 7:40.  

NOTES: I was supposed to do this in sub 6.  I did my first 10 in about 2:00, so I was on track.  But I think I was at like 4:30ish when I hit 20.  I had two no reps because I caught the bar super low and couldn't stand it up.  This was hard.  It really blew up my lower back - that was the worst part.  

Cheers to Dollar Store!

Front Squat PR!

Thursday AM: 

10:00am @ CFBN

Front squat

Build to 1RM

123

173

203

223 NEW FRONT SQUAT PR!

223# Front Squat 

NOTES: I failed my first two attempts at this, but muscled up my last attempt.  It wasn't that pretty - but I got it. 

Shoulder Press

Build to 1RM

65

85

105

115

120 (fail)

117.2 NEW SHOULDER PRESS PR

NOTES:  I put 120# on the bar, failed, and then got 117.5.  I think this is the weirdest movement.  It seems like so much energy for such little weight. 

Strict weighted pull-up

Build to 1RM

44#kb + 135.8 body weight  = 179.8.  

NOTES: I tried 49#, but failed this.  I was less than an inch away.  

Rear-foot elevated split squat:

Find 6RM

45# DB in each hand.  

NOTES: This went a lot better than the first time, but it's still not as comfortable as I would like it.  It actually bothered my right knee more than my left hip.  

Thursday PM:

3:30pm @ CFBN

I did 30min on the rower at Z1.  I don't have an exercise bike, so my only options were airdyne or rower.  I chose rower.  I got 5858m in the 30 min.  It felt good and easy.  

Snatch work: There is a really good oly coach at CrossFit Bloomington Normal that has agreed to work with me.  He helped me for about an hour tonight, and I focused on two different drills.  The first drill was a three position drill.  After the initial set position pull the bar 1in off the ground, pull to knee, pull to pocket.  He worked a lot on fixing my starting position, pulling my chest up with my butt, keeping the weight in my heels, and hitting that pocket.  Then I did a bunch of reps from the low blocks (with the starting position at my knees) - focusing on keeping the weight in my heels, keeping my chest up, and hitting full extension before dropping under the bar.  

Cheers to wool socks!