yesterday

did 5x5 back squat: 135-165-185*-165-165
*had been miscounting the weight, that was a set of 3, close to failure

8-6-4 shrugs (one set with bar in front followed immediately by another set with bar behind)
185-205-225
I like these for working on grip strength

Still havent gotten around to MWOD5 (the shoulder one), but i've been getting in the habit of hanging out in squat when no one is looking at work and i'm idle. Still working on my goats to get better squat form, I think my ankle flexibility is holding me back. I can get into a very comfortable squat, but I can't extend my calves enough to put my heels on the ground when I'm in that position. So, working on that.

Want to have another crack at that xfit kids wod I did last week sometime. Gonna do it alone this time and really sack up with my mental game. Gonna do work sons.

Mo Stuff

Probably won't be getting lifting shoes anytime soon but this is an interesting video. At the very least, I think one can deduce the benefits of wearing low profile shoes (think converse), vibrams, or going straight barefoot relative to wearing crap like Nike Shox.



FBI Special Agent physical fitness test

Random Crap

3 x 5 deadlift (Mainsite WOD a few weeks ago)
275-295-295-295-305

Then 10-9-8-...-3-2-1
Deadlift 205 (225 Rx)
Burpees
Chest to bar pullup
16:30

Just did some MWOD stretching at home:


Also Lawrence is back in the game, first WOD back:

500m row
40 squats
30 sit ups
20 push ups
10 pull ups

26 June Mainsite WOD + MWOD

Did mobility WOD episode 4 today:



WOD:

For time:
Run 800 meters
Snatch, 30 reps
Run 800 meters

Post load and total time to comments.

resting and mwod stuff

did mwod 3 (http://www.youtube.com/watch?v=e4cpBBDVGGU&feature=player_embedded) yesterday and threw in maybe 10 min split between the first two days (front of hips and chillin in squat position). feels so good after. but can't even come close to the flexibility this dude has. mindblowing.

Don't rag on me

Did a crossfit kids wod today.

21 burpees
3 knees to elbows
18 burpees
6 knees to elbows
...
3 burpees
21 knees to elbows

~20 min, I estimate I couldve got around 17 if I didn't have to wait for the pullup bar.

I plan on mwod #2 tonight when I get home from class. Its hard to describe the position, and I'm on my phone...4 min total per hip.

i'm getting good at making up wods that involve rowing

5 pullups on hangboard (ledge, can get pads of 4 fingers on each hand on it)

5 rounds:
-Row 750m
-Sprint row 250m
-10 knees to elbows
(this bit of the workout took ~23 min, I averaged ~65 cals/rd)

5 more ledge pullups

MWOD#1: 'hang out' in full squat for 10 min...I did 6 before i'd be cramping every 2 seconds, might still be residual beatness from RCC. But then i walked around for 5 min or so and tried squatting again and it was noticeably easier to get into a good squat form. gonna be going through the MWODs hopefully on the reg.

Weak sauce

Made ashitty attempt at fran. Scaled thrusters to 70, should have done 60 because I struggled with them and the pull ups w weren't so bad. i switched from fixed weight straight bar to dumbbells halfway in because my wrists hurt. Do you guys keep a group on the bar at the bottom of the squat or do you go to like a front squat shelf for the bar? Time was something around 12 min.

16 June Mainsite WOD

Fancy Schmancy "Nancy"
For time:
Run 400 meters
95 pound Overhead squat

scaled 65 pound on Overhead squat

17 minutes and 35 seconds

obvi, running on the treadmill slowed me down since i had to start the dang thing up everytime i came back to it.  i was pretty manly on the overhead squats...thinkin' bout bumpin' it up to 75/85 pounds next time i see overhead squats on any wod.

choo choo

6 rounds:
-1 mile stationary bike
-10 DB thrusters (2x25#)

clock on the bike said 19:40 when i started last set of thrusters. gonna rest the rest of the week and concentrate on eating right/hydrating for RCC.

lazy hotel wod

-take a 30 minute nap
-oversleep for another 2 hours
-wake up and freak out because you think its 0830

5 rounds of:
-swim (8 laps/~100m)
-15 burpees

14 June Mainsite WOD

Awwww shit

Fran
21, 15, and 9 reps of
95lb thruster
Pullups

Game time

tdy activities

5 rounds of rowing:
sprint 250m (~1300 cal/hr)
row 750m (~850 cal/hr)
took just over 19 min and i cruised till 20:00 for a cool down

3 rounds:
20 towel crunches
15 crunches each side

15 min stretching
30 min bball
30 min racquetball
10 min shit talking

nas pax river has an awesome gym, minus the horribly dim lighting on all the bball courts. can i post any shit on here or strictly wods?

10 June Mainsite WOD

For time:
225 pound Deadlift, 21 reps
50 Squats
135 pound Push press, 21 reps
225 pound Deadlift, 15 reps
50 Squats
135 pound Push press, 15 reps
225 pound Deadlift, 9 reps
50 Squats
135 pound Push press, 9 reps

Scaled to 185 deadlift, 115 push press

11:50

13 June Mainsite WOD

Back Squat 3-3-3-3-3 reps
200-210-215-220-225

Forgot my locker combo at the end of the workout...probably because I was trying to remember what I squatted. Either way, now I need to take some ginko baloba.

goodmorning

stretch 10 min or so and jam out to house music

get frustrated/perplexed that i cant squat with my back vertical like that kelly starrett pro
row 2500m
40 elevated pushups
20 knees to elbows
row 2000m
sprint row 500m (1:50)

total row time ~22min (~850 cal/hr avg)

what i did today

row 500m
10 hangboard pullups
row 500m
10 knees to elbows
row 500m
15 pushups with feet up on rower
row 1000m
go get water quick
row 1000m
15 pushups with feet up on rower
row 500m
10 knees to elbows
row 500m
10 hangboard pullups
row 500m

8 June Mainsite WOD

Push Jerk 2-2-2-2-2-2-2-2-2-2
95-115-125-135-145-155-165-170-175(fail)-175(fail)

During this wod I had in mind the Open WOD 3, clean and jerk 165 as many times in 5 minutes. My goal was to get past 165 so once I get to the point of being able to clean this weight, getting it overhead won't be a problem.

Noticed greater ease in getting barbell to rest on shoulders; in the past, flexibility has been an issue at getting the barbell to that starting point.

6 June Mainsite WOD

Snatch balance 1-1-1-1-1-1-1
55-65-85-95-105(fail)-105-110(fail)*

*Tried 110 a second time and failed.

CF Hotel WOD

Hotel WOD as programmed by Chris Spealler:

100 dumbbell hanging squat clean thrusters for time (35lb)
Perform 5 burpees after every minute elapsed

24 May Mainsite WOD

Five rounds for time of:
Swim 50 meters
25 Push-ups

15:50

Swimming is hard. Pushups with swimming is harder.

5 June Mainsite WOD

2011 CrossFit Games Regional Workout 6
For time:
Row 20 calories
30 Burpees
45 pound Two-arm dumbbell ground to overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45 lb plate held overhead
150 foot Spring

4 June 2011 Mainsite WOD

(and CrossFit Games Regional WOD 4)

For time:
100 Pull-ups
100 Kettlebell swings, 24kg
100 Double-unders
95 pound Overhead squat, 100 reps

Notes: scaled kb to 35lb and OHS to 75lb

28:05

Rings

Almost done

2 June 2011 Mainsite WOD

"Moon"

Seven rounds for time of:
40 pound dumbbell Hang split snatch, 10 reps Right arm
15 ft Rope Climb, 1 ascent
40 pound dumbbell Hang split snatch, 10 reps Left arm
15 ft Rope Climb, 1 ascent

Alternate feet in the split snatch sets.

Post time to comments and how you scale. I will scale by doing jumping towel pullups, 15 for one rope climb ascent. I have to see how heavy 40 pound dumbbell hang split snatches feel to me. Gonna try those as prescribed.