Quick shout out to the guys at Oak City CrossFit who have been nice enough to let me use their box for WODs.
I went there on Tuesday and worked on Overhead Squats. Nothing impressive to report...I worked up to 165 for a single.
Then attempted a CFNE WOD:
3 RFT
12 OHSQ, 135lb
5 Muscle-Ups
This WOD was a mess from the get go. 135lb was way too heavy and I ended up dropping to 115lb for the last round. I ended the WOD with a nice neck issue and my hand went numb on the last muscle up...impingement? Yikes! I received a massage the next day and all was well.
Friday AM
Snatches
worked up to 140lb x 1 (felt good)
Box Squats 165 @ 6x2
Deadlift 2 on the min x 10 min
245/265/275/295/295/295/295/295/295/295
nothing impressive here...finally doing deads again after 3 months
500m Row - 1:36.6 (11 sec PR)
Friday PM - Oak City
Worked on handstands
10 RFT
10 Power Cleans, 115lb
5 Pull-Ups
*3 burpees at the start of every minute*
Time: 11min 36sec
Felt awesome!
And now to touch on the "Live" part of the blog:
I'm off to be social and partake in "Milkshake Friday"
Friday, May 20, 2011
Friday, May 6, 2011
Mother's Day Weekend....CF Charlotte Friday WOD
This weekend being Mother's Day, I decided I would come home to Charlotte to celebrate with the family. Every time I come back to Charlotte I try to keep up with my workouts....and where else to do that than the one and only CrossFit Charlotte with the great Andy Hendel!?
Today's WOD was:
5 min max clean and jerks (games competitors 155, men 135, women 85)
4 min max calories, C2 Rower
3 min max steps, walking lunges
2 min pullups
1 min Wall Ball, 20lb @ 10ft target
Coach A stated that if our Grace time was under 4 min, we should probably up the weight to 155lb. My best grace time is 2:52, so I took the challenge.
The WOD went as follows:
Clean & Jerk (5min):
155lb didn't feel as heavy as I thought it would. I kept a nice steady pace for most of the 5 mins. It was hard to hear where we were during the set and I didn't want to get on the rower with negative time. I stopped too soon (accidentally) and walked to the rower with 30 seconds left. When I realized I had that much time left I ran back to my bar and knocked out another C&j. Total Reps @ 155lb: 27
Rowing (4 min):
Rowing for calories...how I [used] to hate you. I remember Paul saying there was a secret to getting a good number of calories, but never actually met with him to figure it out. I looked online and the general consensus seemed to be that intensity = calories. I set the damper to 6 and rowed 10 hard strokes followed by 5 steady strokes. I kept this pace as much as possible, tiring a little at the end. Total Cals: 70
Walking Lunges (3 min):
This was just go, go, go! My knee hurt a little (but it's getting much better) and I was slightly winded from the rower. I kept a nice steady pace, trying to not to rush....although I probably could have pushed harder (esp knowing that my legs would get a break on pullups).
Total Steps: 72
Pull-Ups (2 min):
Prior to the WOD, Coach had us all pick our spot on the pull-up bar. Was that spot available when it was actually time for pullups? Hell no. I had to use the higher bar which required a good bit of jumping to reach. Oh well. Pullups went fine...not spectacular, but not bad considering I haven't taken an off day since Sunday. Total Reps: 40
Wall Ball (1 min):
"This should basically be one minute straight of wall ball. Nobody should be stopping!" Ha, Coach A...you're so damn funnny. I. Still. Hate. Wall. Ball....but I don't suck that badly anymore. My legs and arms were burning a little at this point. I stopped a few times...more than I'd care to admit. Total Reps: 18
TOTAL for the WOD: 227 Reps
FUN WOD! I thoroughly enjoyed it. I also made sure to call my ocfvvbff Paul Potorti and let him know of my improvement with the rower. ocfvvbff stands for original crossfit very very best friend forever. Ashley is still my cfvvbff, but Paul was my first.
One more WOD tomorrow morning and then shoveling mulch for my mother as her Mother's Day gift (per her request)....YES, I'll actually be updating!
Today's WOD was:
5 min max clean and jerks (games competitors 155, men 135, women 85)
4 min max calories, C2 Rower
3 min max steps, walking lunges
2 min pullups
1 min Wall Ball, 20lb @ 10ft target
Coach A stated that if our Grace time was under 4 min, we should probably up the weight to 155lb. My best grace time is 2:52, so I took the challenge.
The WOD went as follows:
Clean & Jerk (5min):
155lb didn't feel as heavy as I thought it would. I kept a nice steady pace for most of the 5 mins. It was hard to hear where we were during the set and I didn't want to get on the rower with negative time. I stopped too soon (accidentally) and walked to the rower with 30 seconds left. When I realized I had that much time left I ran back to my bar and knocked out another C&j. Total Reps @ 155lb: 27
Rowing (4 min):
Rowing for calories...how I [used] to hate you. I remember Paul saying there was a secret to getting a good number of calories, but never actually met with him to figure it out. I looked online and the general consensus seemed to be that intensity = calories. I set the damper to 6 and rowed 10 hard strokes followed by 5 steady strokes. I kept this pace as much as possible, tiring a little at the end. Total Cals: 70
Walking Lunges (3 min):
This was just go, go, go! My knee hurt a little (but it's getting much better) and I was slightly winded from the rower. I kept a nice steady pace, trying to not to rush....although I probably could have pushed harder (esp knowing that my legs would get a break on pullups).
Total Steps: 72
Pull-Ups (2 min):
Prior to the WOD, Coach had us all pick our spot on the pull-up bar. Was that spot available when it was actually time for pullups? Hell no. I had to use the higher bar which required a good bit of jumping to reach. Oh well. Pullups went fine...not spectacular, but not bad considering I haven't taken an off day since Sunday. Total Reps: 40
Wall Ball (1 min):
"This should basically be one minute straight of wall ball. Nobody should be stopping!" Ha, Coach A...you're so damn funnny. I. Still. Hate. Wall. Ball....but I don't suck that badly anymore. My legs and arms were burning a little at this point. I stopped a few times...more than I'd care to admit. Total Reps: 18
TOTAL for the WOD: 227 Reps
FUN WOD! I thoroughly enjoyed it. I also made sure to call my ocfvvbff Paul Potorti and let him know of my improvement with the rower. ocfvvbff stands for original crossfit very very best friend forever. Ashley is still my cfvvbff, but Paul was my first.
One more WOD tomorrow morning and then shoveling mulch for my mother as her Mother's Day gift (per her request)....YES, I'll actually be updating!
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