ABC...even if that means DUKE

Anybody But Carolina....even if that means DUKE.  I would have preferred the dome just collapse on both teams, but no dice.

Dave decided to program the final WOD from the 2009 Carolina Fitness Challenge today in honor of Duke. Yay.  I decided to partake after doing the strength portion of CFNE's WOD today.

Hang Squat Snatch 1RM
worked up to 135x1
missed 145

Blue Devil
125 Double Unders
100 Air Squats
75 KB Swings, 52lb
50 Burpees
25 Squat Thrusters, 115lb

Double Unders....these could always be faster.  I ordered a new cable (1.8 vs my current 2.4) in hopes that I'll get less shoulder burnout, which is usually the issue I run in to.  Air Squats were slow and steady...KB Swings were broken into 45-15-15...burpees were pretty consistent....and slow...Squat Thrusters were brutal.  Usually in sets of 2...or 1.  I just couldn't manage to get in a rhythm with them today.  I believe I started the Squat Thrusters around 13 min...

Time: 17:08

OH, and the first Games Open WOD gets posted.....TOMORROW....shit!

Smoked

Today was rushed, as are all Wednesdays due to the craziness of my schedule.  I got in a quick workout (with minimal warm-up).


Deadlifts
335x3x5

Press
115x3x5


AMRAP 8min
1 KB Swing/1 Squat thrusters, 2 KBS/2SQT, etc. etc.

70lb KB, 95lb barbell

Only made it to 8 rounds + 9 KB Swings...my legs and lower back are fried after the past few days (whine)

Forearm Foreplay

Wrong...the title is so WRONG.  Oh well, I thought it was entertaining.  Not too rough of a workout day.  I'm going to continue on my normal schedule and then up the volume 3 weeks out from Sectionals (CrossFit Games), and taper back the week of (March 15th).

Back Squats
115x5
135x3
165x3
185x3
205x3
230x3x5

Clean&Jerks
135x1
155x1
175x1x4

Clean and Jerks felt solid. Enough said.

WOD
20-18-16-14-12-10-8-6-4-2 Double Unders
1-2-3-4-5-6-7-8-9-10 KB Swings, 70lb
4min 42sec

Time to beat was 4:52, so I'm really happy with my time.  Sub-5 on this WOD was hard.  My forearms were on fire...title make sense now???


Ultimate Conditioning - Monday 1/21/2011

Deadlift 5-5-5


Max Reps in 2 min of:
KB Swings, 52/35
Burpees
KB Squat Clean, 52/35
Sit-Ups
DB Bentover Row, 40/25

Rest 30sec between each exercise

Arm Bender...aka Triple WOD

So today starts out with the interesting fact that I forgot to bring a workout t-shirt.  My first bright idea was to check LFF for some Silver Sneaker or gym shirts...no luck.  That's fine, there's a Dollar Tree right next store.  Note to readers, Dollar Tree does not sell t-shirts. I decided to just head to CF Durham and work out in my hoodie when I realized I could just buy a shirt from CF.  I ended up buying an XL which is way too long, but did the necessary job.

On to the exercise!

WOD #1 - "Strength"

Power Snatch
75x3
95x2/2/2

Power C&J
95x3
125x2/2/2

Work up to heavy Front Squat
135x1
165x1
185x1
205x1
225x1


WOD #2 - 30 Muscle-Ups for Time
8min 40sec (40sec PR)

Rest 5min.

WOD #3 - Helen
3 Rounds:
400m run
21 KB Swings, 24kg (52.8lb)
12 Pull-Ups
8min 15sec (3sec PR)

My lats are destroyed.  Now I know how my clients feel when they tell me they can't reach their arms above their heads.  Needles to say, I will not be working out again tonight.

Lazy Sunday

Rest day today...nothing but laying around and eating/watching TV.

I remade my Chipotle meal from Friday night using Meat House steak tips...AWESOME.  That combined with my shake was a nice 2200 calories.


Ultimate Conditioning - Sunday 1/23/2011

Warm-Up
Wall Ball, 20/14
Pull-Ups
Burpees
Squats
Sit-Ups
1 min rest
3 Rounds - 45sec. each station

WOD - from Again Faster
8min As Many Rounds As Possible
KB Swing (52/35)
Squat Thruster (75/45)
1 of each, 2 of each, 3 of each, etc. until 8min is over.