WOD 12.28.08

Back Squats
275x5, 295x5, 310x5, 315x1F

Still a little pain in my lower back from a bench press mishap on Friday, arched too much trying to squeeze out another rep. Felt ok getting to within 5lbs of my max, but 315 didn't feel right. Shut it down after that.

Accessory WOD:
Score the lowest number of reps completed at each station
4 Rounds of :30 on :30 off at the following stations:
Box Jumps, 20": 20 reps
Sit-up/Wall Ball complex, 14lb ball: 10 reps
Foot Speed drill, 10" box: 22 reps
Kettlebell Swings, 16kg: 16 reps

WOD 12.26.08 Lynne

Worked out at Crossfit the Rock out on LI. We did Lynne.

5 Rounds:
Max reps of BW Bench (170lbs)/Pull-ups
R1 25/42
R2 17/25
R3 16/26
R4 10/22
R5 6/20

Tore my hands up pretty bad on round 2. The bench felt harder than the last time I did this, and the pull-ups were a pain the ass as my hands got worse and worse. But the 42 pull-ups the first round is a new PR for me, so it makes all the other crap worth it.

WOD 12.22.08

Vacation WOD #2

4 Rounds
Beach Run (~200m I think)
25 Pushups
25 Squats

Squats were harder than I would have thought on the sand, I kept pitching forward on to my toes. My niece kept asking "Why Unca Jeomy running fast." Apparently crossfit is no easier to explain to a 2 year old than anybody else.

WOD 12.21.08

First Vacation WOD (I promised myself I would do 3 while I'm here)
3 Rounds
10 Hand Stand Pushups
10 Pistols
10 Strict Pullups (can't kip on this bar)

No time because I forgot my watch.

WOD 12.17.08

Split Jerks

Started off with some triples @ 135, 155, and 175
Then Singles @ 185, 205, 225, 235, 245F

235 matched my previous PR, didn't have much left for 245, next time...

Accessory Work:
Weighted Step Ups 3x8 with 40lb dumbbells
Turkish Get-Up Sit-Ups 3x15 with 4lb dumbell

Step ups weren't too bad. TGU sit-ups got harder towards then end of each set, it was a fair amount of reps.

WOD 12.15.08

The deadlift/burpee workout from the Crossfit Games. I'd been wanting another crack at this one, be careful what you wish for I guess.

5 Rounds
5 Deadlifts 275lbs
10 Burpees
Time 2:59

My time at the Games was 3:17, so this was a sizable PR, but this workout destroyed me. I'm still feeling it 2 hours later.

WOD 12.14.08

Assortment of heavy lifting today

Press
135x3, 155x3, 160x3, 165x3, 170x3

Deadlift
Worked up to 410x2
Followed by speed sets with 90sec recovery
331.5x3x8

Accessory work:
Upright DB Pulls 3x8 with 40lb dumbbells
Scapular flies 3x12 with 5lb plates

WOD 12.13.08

Three rounds of:
24" Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups1
Time 15:27

The 50 box jumps each round was a little bit of a mind fuck just because it was a high number. Otherwise it wasn't such a bad WOD.

WOD 12.11.08 Nasty Girls

"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Time 9:36

Muscle ups felt so much better this workout. Did the first two rounds unbroken then did them as quick singles the third. The Goat Wods have definitely helped my muscle ups, to bad double unders are still a work in progress.

The video of this workout being done by Eva, Annie and Nicole (3 of the head trainers from Santa Cruz) is a classic.

http://media.crossfit.com/cf-video/051204.wmv (windows)

http://media.crossfit.com/cf-video/051204.mov (mac)

WOD 12.10.08

Back Squat 5x5
275x5, 295x5, 305x5, 310x5, 315x5

Squats felt good today, was able to get nice tight setups under the bar, good drive out of the hole, and really it's just good to have my confidence back when lifting heavy.

Accessory work was Ring Rows
BWx3x8

WOD 12.08.08

Clean and Jerk, heavy singles.
135, 155, 185, 205, 210, 215(PR), 220F, 220F

The first failure at 220 I didn't get my elbows around fast enough, the second I successfully cleaned, but I failed on the jerk. I was getting away with sloppy jerks all night, this one finally caught up to me. The bright spot was that 220 is the most weight I have ever cleaned. The knee re-bend and the third pull felt so much smoother tonight. Really had fun lifting.

WOD 12.07.08

Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Deadlifts 95lbs
15 Sit-ups

I finished 8 rounds + 15 pull-ups and 13 ring push-ups. Tore my hands up on the 6th set of pull-ups. Tough workout.

WOD 12.06.08

Mid Hang Power Cleans
135x2, 155x2, 175x2, 185x2, 185x2, 185x2

Accessory Workout
4 Rounds of:
25 Double Unders
25 Sit-ups
Time 8:18

Had trouble stringing together the double-unders.

WOD 12.04.08

Deadlift Work:
Work up to a heavy double.
382x2
Then Speed sets with 90 seconds recovery between sets
306x3x8

Five rounds for time of:
53lb Kettlebell, walking lunge, 1o alternating steps
53lb Kettlebell swings 15 reps
Time 4:31

Accessory work was 3 rounds of 500m row and L-sits
Rows - 1:55, 1:53, 1:50
L-sits - :33, :27, :33

Rows were decent intensity with an emphasis on trying to correct the myriad flaws in my form, L-sits were tough, my legs and core were pretty much fried from the WOD and the rowing.

WOD 12.03.08 Fran

A benchmark workout today, some people consider it the benchmark workout.

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

3:57 as RX'd (PR by 40 seconds)

Did all the pull-ups and the first 21 thrusters unbroken, second round was like 8 and 7, and the last was 5 and 4. A little better than the last time when I did 5 -5-5 for the second round. Once again if I want to improve, that's the round I need to attack better.

WOF 12.01.08

Heavy Presses for singles

Press
155, 175, 185, 190, 195F, 195F, 192F

Just couldn't get anything over 190 past eye level.

Accessory work was 3 rounds of Windmills and Lsit/Ring supports
30lb windmills x 15
Lsit/Ringsupport: 1:08, 1:06: 0:40

Goat Wod
3 Rounds:
25 double-unders
5 Muscle ups
Time 7:12

Had a chance to go sub 6 with that one, for whatever reason I lost my kip and the last muscle up just wouldn't come. I was stringing some double-unders together at a decent clip though.