Globo Rings

It seems these days I'm lucky to update this thing every other day or so.  It's really turned into more of a workout journal than an actual blog.  I'm sure it will get more interesting when the CrossFit Opens start and I have some stuff to talk about.  On that note, the title of this post...we finally have rings up at LFF now!  Thanks to Eric for approving it and Andy for getting them up.  Now I don't have to stress if I need to do MUs and can't make it to CFD.

I had a 10am client today so I decided I would go to LFF at 8am (since I was up anyway) and get my workout in.  I did the CFNE wod and then decided to do the mainpage one as well since tomorrow is a rest day.

CFNE

3 Rounds
Row 500m
Run 400m
3 min rest

Running after rowing...evil.  My legs almost collapsed right out of the gate.

By round, it went 3:31, 3:38, and 3:42.

Bench Press 5-4-3-2-1-1-1

185x5
195x4
205x3
215x2
225x1
230x1
235x1

I wasn't really sure exactly what was expected out of this rep scheme so I just worked up to a manageable weight for each rep range.  It's probably been a good 2 months since I've done bench press, so I didn't know what to expect.


Mainpage WOD

4 rounds
7 Muscle-Ups
15 Deadlifts, 225lb
30 Walking Lunges

Just wasn't feeling this workout at the beginning.  I slowly made my through the first 2 rounds and then actually decided to push it a littler harder.  Needless to say it was already too late into the damn thing to get a good time, but I go the work done.


16:08

It was a little harder than I thought...due to attempting the 7's yesterday.  I say attempting because I only had time to make it through 5 of the 7 rounds before having to stop and teach a class.

For those of you that don't know, here's the 7's:

7 Rounds
7 Handstand Pushups
7 Squat Thrusters, 135lb
7 Knees-to-Elbows
7 Deadlift, 245lb
7 Burpees
7 KB Swings, 70lb
7 Pull-Ups

I made it through the 5 rounds in 25:11

Cankles

My. Legs. Are. Tired.

It seems like my legs haven't had a break lately.  I'm going to push through and workout out Thursday/Friday and take the weekend "off".  I'll be at the USAW Level 1 Performance Coach Cert. and there is def. going to be some practical application of lifts and accessory movements.


Tuesday night I did 3x800m on the C2
1) 2:50.2 (24 s/m)
2) 2:55.6 (26 s/m)
3) 2:56.8 (29 s/m)

It took everything I had (mentally) not to quit after the first 800m...again, my legs were toast.

Lots of Squat Thrusters to look forward to Thursday and Front Squats Friday....YAY!


Quick workout today....finished off my legs (calves/ankles/feet)

Deadlift
worked up to 365x3


21 Deadlifts, 225
100 Lateral Bar  Hops
18 Deadlifts, 225
100 Lateral Bar Hops
15 Deadlifts, 225
100 Lateral Bar Hops
12 Deadlifts, 225
100 Lateral Bar Hops

Lateral Bar Hop = Jump over barbell.  Each jump over counts as one.  This WOD sucked more than I initially thought it would.  My legs/ankles/etc were burning and I had to break up the Deadlifts more than I had expected.  My goal was sub-10, but I finished around 14:31....sigh

The off day that never was...

Paul Potorti shout out!  I feel like Paul, who never takes a much needed rest day.


I'm going to start ramping up my training over the next few weeks in preparation for CF Sectionals...I think I said that last time (expect to hear it a lot more over the next few weeks).  Anyway, I had planned tonight to be active rest, but decided to do a WOD with my weaknesses....after a little strength fun of course!


Mobility warm-up for hips and back


Max Weight Squat Thruster
75x5
95x3
115x1
145x1
165x1
175x1
185xF

Got 185 to just above my head, but couldn't lock it out.  Since I intended today to be rest I just decided to stop there...


Row warm-up
500m - 1:39.85 (PR by 6 sec...and I don't ever row)


Row Your Rope
100 Double Unders
1000m row
100 Double Unders
8m 11sec

Nelly's Birthday WOD

Worked out at CrossFit Durham today!  It was awesome to be back.  Dave led our warm-up, with the focus on the split jerk.  I was hesitant to go heavy due to my back, but decided I'd feel it out.  Foam rolling in between reps seemed to help.

Split Jerk
75x3
95x3
125x1
135x1
155x1
175x1
185x1
205xF
210x1 (PR)


Quarter Life Crisis
250m row
25 Deadlifts, 225lb
250m row
25 Wall Ball, 20lb
250m row
25 Knees-to-elbows
250m row
9m 11s

This WOD completely kicked my ass.  I'm not sure what to attribute how bad I did to...lack of MetCons lately...lack of rowing...not being as awesome as Paul Potorti...who knows.  It took me a good 20min to recover and I thought at one point I might throw up.  Loved it.

Row, Row, Row Your Boat

Still taking it easy blah blah blah.  Tomorrow is completely off to foam roll and work on mobility before my Friday CF Total Session.  I'm still deciding if I'm going to max out on Snatch and C&J (or not).

Lots of mobility to loosen up (shout out to Kelly "Tight Hammies" Thomas for being my guinea pig)

Bench
135x5
155x5
185x2
205x2
225x2

AMRAP 15
250m Row
25 Push-Ups (Chest-to-Floor)
5 Rounds + 250m + 17 Push-Ups

Def. didn't try to kill it on this WOD...didn't want to exhaust my legs/shoulders before Friday, but I felt like I had to do something.


Ultimate Conditioning - Wednesday 1/12/2011

6AM & 6:30PM & 8:45AM

Jack - AMRAP 20
10 Push Press, 50% 1RM
10 KB Swings
10 Box Jump