1 June 2011 Mainsite WOD

7x1 power clean

Good refresher video

CF Games Regional WOD 6

For time:
20 Calorie row
30 Burpees
40 Two-hand dumbbell ground-to-overhead (30lb, 45lb Rx)
50 Toes-to-bar (had to use the smith machine bar so I wasn't completely off the ground when hanging from the bar)
100 foot Overhead walking lunge (45lb plate)
150 foot Sprint

18:17

Notes: good cluster f of different movements. Toes to bar were definitely the bottleneck.

June Challenge

Starting with tomorrow's Mainsite WOD, the June Challenge will be to attempt every mainsite WOD (scaled or Rx) with intensity. From June 1-30, there will be 23 WODs to attempt. On July 1, the goal is to have attempted all 23.

Today's WOD (last one before start of June Challenge):
For time:
50 Pullups
10 Burpees
40 Pullups
20 Burpees
30 Pullups
30 Burpees
20 Pullups
40 Burpees
10 Pullups
50 Burpees

Will post my time to comments later. Will scale with Jumping Pullups.

Wiimot

6 rounds for time:

50 squats
25 ring dips

17:59

CF Games Regional WOD 1

Run 1,000m
30 HSPU
Row 1,000m

17:00

Notes: HSPU suck

CF Regionals WOD

One of many

21-15-9
Deadlift 250 (315 Rx)
Box jump 30"

16:50

Note: repping deadlifts over 185lb blows

Mainsite WOD

From the site:

Seven rounds of:

35 Double-unders
1 Snatch

Make one snatch attempt per round.

Kevin Montoya 4:18/1050lbs, Kristan Clever 6:45/1015lbs, Rebecca Voigt 6:23/750lbs, Lindsey Valenzuela 8:32/960lbs.
Post time and total of all successful snatches to comments. Do not count missed reps.

Time/load: 18:38/805 (115 x 7)

Notes: surprisingly, not touching a jump rope for 4 months will not make you better at double unders

Back Asswards

For time:

Run 800m
Run 400m backwards
Run 800m
Run 400m backwards

14:55

Thrusters

Rode my bike for a few miles today then did a low key WOD:

Thruster 7x1

135-155-165-170-175-180-185x

Awesome

Thursday couplet, sort of

6 rounds:
1 min row
1 min rest

2 min rest, then:

12 min AMRAP
10 ring dips
12 toes to bar


Final tally: 1587m row + 6 rounds + 10 dips

Home Stretch

First workout since last Weds. In the meantime, went to the girlfriend's graduation and ate like a fatass. Workout today felt like shit but that was to be expected after the last week's activities. Between now and Rachel Carson, I'm aiming for a diet exclusively consisting of the highest quality meat, vegetables, fruit, nuts, seeds, and moderate amounts of dairy. If I could do this 100% of every day between now and RCC, that would be great but shit happens and realistically if I can pull it off for 95-100% of the time, I will be elated and will no doubt feel better than I have all year.

WOD(s):

Thruster 7x2
135-145-145-150-155-155-160

For time:
21-15-9 of
OHS 95lb
Burpees

Time: 10:14

Notes: broke the OHS up into a million sets, wrists pussied out, probably cause I haven't done overheads in a while.

Paleo Baby

Discuss

21-15-9

Fo tyme:

21-15-9

24" box jump
chest to bar pullup
power snatch 75lb

time: 14:16

man makers

Bench Press
10-8-6-4-2 (155 lbs)

Partner WOD*
10 Rounds for time:
5 Man-Makers (20 lbs)
10 Knees-to-Elbow
*Partners alternate rounds until both have completed 10 rounds each.

Time: 34:54

box jump tuesday

Front Squats - 5,5,5,5,5* (155 lbs)
*each set immediately followed by 5 box jumps (tall)
rest 2 minutes

For time:
30-20-10
Box Jumps (24/20)
KB Swings (45/35)
500m Row

Time: 13:35

Suck

5 rounds for time:

15 thrusters @ 95lb
15 burpees

17:50

Notes: theres a reason most WODs don't call for thrusters and burpees together. Shits hard. Burpees were prescribed as "bar facing" like the CF Games Open WOD. Didn't have the space to be hopping around all over the place, though they would have likely been harder/taken longer.

~one month til RCC, get your shit together

FS

Yesterday's mainsite WOD:

Front squat 5x5:

135-155-175-185-195


Closed out with 5 turkish getups (5 each arm) w/ 35lb kettle bell and 1 (each arm) w/ 45lb bar

CrossFit Games Open WOD 6

7 min AMRAP

3 Thrusters 95lb (scaled from 100)
3 Chest to bar pullups
6 Thrusters
6 Chest to bar pullups
9 " "
9 " "
12 " "
12 " "
15 Thrusters
3 Chest to bar pullups

Total reps: 78

Fun fact: 100 reps Rx is good for 2,375th place in the world..

Notes: decent WOD, if I did it again I would probably go with regular pullups and/or 75lb thrusters so I could take fewer rests

Hotel WOD II

10 min running clock:
2 HSPU on the min
One legged squats (pistols) remainder of the min

Total score is total one legged squats (one right leg, one left leg counts as two)

Total: 114

I only worked out in my hotel room cause I was too stupid to bring shorts/sneakers or at the very least a bathing suit

Hotel WOD

100 burpees for time

7:32

Also, San Diego is amazing. I'm never leaving.

run

went for a 4-5 mile run for about 45 mins on saturday