Football total

Well, some days you got it, some days you don't. Today I didn't got it. The football total:

• Max bench press
• Max deadlifts
• Max clean
• Max back squat

Max lifts (respectively):

• 135 lbs (PR)
• 315 lbs
• 165 lbs
• 215 lbs

25 is the number

WOD:

• 300 m run
• 25 Snatch 75 lbs/55 lbs*
• 25 KB Swings 24/16 kg
• 25 Overhead squat 75/55
• 25 Box Jumps
• 25 Sumo Deadlift Highpulls 75/55
• 25 Thrusters 75/55
• 300 m run

Time = 18:49. Not happy with how I did, and I was totally gassed at the end.

On the board at CrossFit Connection

Check it out:

MetCon: Run, jump squat, pull-up

Today's WOD:

Two rounds of:

• 100 meter sprint
• 20 jumping squats
• 10 pull-ups

Rest for one minute and repeat four times.

Time = 17:04. Last two rounds were hard.

Karen

Bounded into the gym today and was feelin' pretty good. I was delighted, therefore, to see Karen posted on the board for today's WOD -- but terrified at the same time. This is one of my better workouts and I was intent on bettering my previous score of 7:04. This was going to hurt, but I welcomed the challenge at the same time:

• 150 wall ball shots for time (20 lbs balls thrown at a height of 10')

I managed to plough through the first 75 and was surprisingly fatigued after that (I am hoping to hit the century mark some day). I quickly picked up the ball and kept at it, breaking the sets down into 10's and 15's. I just could not string any more than that together. Thankfully I worked through it and finished at a time of 6:08 (PR).

Very happy about this one. I think that puts me on the board at the gym. Depends on how others do later today, I suppose.

Max front squats + Met Con

Did max front squats today, first time since late last year. I improved my personal best to 225 lbs from 205 lbs. I did an attempt at 235 lbs, but couldn't even budge from the full squat position.

After that we did the following for five rounds:

• 10 power cleans (135lbs)
• 5 ring dips

Time = 7:21 (including 3 failed power clean attempts on account of a broken bar!)

Heavy Thrusters

WOD: One minute to do 10 thrusters as heavy as possible; rest 3 minutes between each attempt: Five rounds.

Note: If you successfully complete your ten thrusters add weight on each round; your score is the heaviest round of ten completed.

I made to 125 lbs successfully and failed somewhere between 6 & 7 135 lbs thrusters.

Deadlifts, power snatch, pull-ups and push ups

WOD:

Strength : DeadLift 5 sets of 5 @ 75% of 1 rep MAX (which for me is 265 lbs)

Met Con: Reps of 21-15-9 of:

• Power Snatch 115/75
• Pull- ups
• Push ups

Time = 13:30.

Counting down deads, box jumps and burpees

WOD: Start with a 400 meter run. Then 10, 9, 8...1 of:

• Deadlifts (225 lbs)
• Box jumps
• Burpees

Finish it all off with another 400 meter run.

Time = 23:20.

Wall balls, sit-ups and man-makers

Good one today that I did particularly well in: WOD:

• 50 wall-ball shots (20lbs)
• 50 sit-ups
• 30 man-makers (35lbs is prescribed, I did 25 lbs)
• 30 wall-ball shots (20lbs)
• 30 sit-ups
• 20 man-makers (35lbs is prescribed, I did 25 lbs)
• 20 wall-ball shots (20lbs)
• 20 sit-ups
• 10 man-makers (35lbs is prescribed, I did 25 lbs)

Time: 24:29

MetCon: Running, squat cleans and burpees....lots of burpees

Another longish WOD:

• Run 800 m
• 12 Hanging Squat Cleans 115 lbs/75 lbs
• 20 Burpees
• Run 600 m
• 10 Hanging Squat Cleans
• 25 Burpees
• Run 400 m
• 8 Hanging Squat Cleans
• 30 Burpees
• Run 200 m
• 6 Hanging Squat Cleans
• 35 Burpees

Time = 28:05 (fully prescribed).

Back squats, power cleans and burpees

Today's WOD: Strength and MetCon:

Strength : BACK SQUAT 3 sets of 5 at 80% 1 Rep Max

Metabolic Conditioning: Three rounds of:

• 10 Power Cleans (165 lbs/115lbs)
• 10 Burpees

I did 155 lbs power cleans. Time = 7:08.

A WOD fit for a CBC camera

Today's WOD was particularly tough, probably because Jason wanted to showcase CrossFit in front of the camera. CBC Television was at the gym today filming this:

• 200 M Sprint
• 21-15-9 reps of: Thrusters 95 lbs/65 lbs & KB Swings 24 kg/ 16 kg
• 20 Pull ups
• 20 Toes to Bar
• 21-15-9 reps of Sumo Deadlift High-pull 95 lbs/ 65 lbs & Push Press 95 lbs/ 65 lbs
• 200 M Sprint

I call it the three-WODs-in-one workout: Time: 29:13 -- could barely breathe.

Saturday Strength and Met Con

Two part workout again today.....strength and metabolic conditioning:

Strength

• Take 20 minutes to find your 1 REP MAX in OVERHEAD SQUAT

Met Con

• 5 Overhead Squats @ 60 % 1 Rep Max [I did push presses due to a back injury]
• 7 Burpees
• 12 Jumping Pull ups

Rules

• 3 x through this circuit
• REST 2 MINUTES
• 3 ROUNDS

Counting down deads, ring dips, and jump squats

I injured my back doing this one and could not finish:

• 7 DEADLIFTS 225 lbs/155 lbs
• 7 RING DIPS
• 7 JUMP SQUATS

BURPEES.......7 the 1st round, 6 the 2nd, 5 the 3rd......to 1.

Heavy power cleans, squats and toes to bar

Wicked but challenging WOD that I did fully prescribed:

• 3 Power Cleans 155 lbs/105 lbs
• 15 Squats
• 8 Toes to Bar

* Complete this cycle 3 times

** REST 2 MINUTES

*** 4 ROUNDS

Time: 25:40.

Pulling Grace

Great WOD today: "Pulling Grace." Coach Jason sez,

"Grace" is such an awesome CrossFit workout....30 Clean and Jerks for time with 135 lbs for guys and 95 lbs for girls.....sounds pretty easy but that weight starts to feel real heavy real quick. "Grace" also gives a huge advantage to someone who is big and strong. This workout evens the playing field a little for the smaller guy by adding in some pull ups.

WOD:

Strength : Back Squat: 3 sets of 5 reps @ 85% 1 rep max [which for me is 205lbs]

Rest a few minutes, then three rounds of:

• 20 Pull Ups
• 10 Clean and Jerks 135 lbs/ 95 lbs

Time = 13:33

I was very happy with how this one went. Yes, my pull-ups slowed me down, but I did a very good job working my way through the clean-and-jerks; my form is really coming along. I can't wait to do Grace next time to see my improvement.

Tabata-type WOD with Fight Gone Bad elements

WOD: Two rounds of:

• DEADLIFT 135/95 lbs
• ROW
• KB Swing 16/12 kg
• GHD Sit Ups
• Thrusters 95/ 65 lbs

90 seconds at each station with a 30 second rest between stations.

This is harder than it looks. We didn't keep score.

Don't Stop, Don't Drop, Don't Hop

This WOD might take a bit of planning...at least after the first round:

This one is all about CONSECUTIVE, meaning all movements must be done UNBROKEN in one continuous set. The Wall Ball must be 30 in a row....you can't drop the ball, you can't stop and rest, you can't miss the target.....any of these fouls and you must start the wall ball over. Same for the skipping.....40 double unders in a row meaning no hops in between no missed jumps etc or you start the skipping over.

WOD*:

• 30 Wall Ball 20 lbs/ 12 lbs
• 40 Double Unders (160 Singles)
• 4 rounds - UNBROKEN

*25 minute time limit

Time = 16:28