Maximum overhead + Leg Blasters

We did maximum overheads today; this can be done with a Push Press, Push Jerk or Split Jerk (I chose the latter). I maxed out at 155lbs (PR) -- which surprised me. I thought I could do more. I think this is one area where I stand to make some definite improvement.

After that we did four rounds of the Leg Blaster + 20 uneven box push-ups after each round. The Leg Blaster is:

• 20 Squats
• 20 Lunges
• 20 Jumping Lunges
• 20 Jumping Squats

My time: 18:08. Surprisingly tough! This is one WOD where I know I can do better.

Angie

Hopper deck Thursday yielded a benchmark: Angie:

• 100 pull-ups
• 100 push-ups
• 100 sit-ups
• 100 squats

Time = 29:11 (PR) - though not fully prescribed.

I rocked through the first 50 pull-ups, but then stalled dramatically after that. I resorted to a combination regular + jumping pull-ups. Same deal with the push-ups; the first 50 went fairly well, but I really trailed off in the back half and did a number of them from my knees. The sit-ups and squats were no problem.

Uneven week at CrossFit Connection

We've got a theme goin' on at CrossFit Connection this week: everything's uneven. Today's WOD:

• Thrusters
• Sumo Deadlift Highpulls
• Floor Wipers

Done like this:

• The bar is loaded to 105 lbs/ 70 lbs unevenly
• Reps of 21-15-9
• With 5 (one foot box jumps) between each station

Time = 24:30.

This was really hard for me. I don't know if it was psychological or physical, but the imbalanced bars really messed me up. The thrusters felt heavier than usual -- not sure what was going on there. And the floor wipers are always hard for me as bench pressing 105lbs is about the most I can lift. Felt a bit nauseous after this one.

The Chief

Did "The Chief" today for the second time. My previous was 3x5=15, so today I was hoping for at least 20, but had to settle for 18.25 (PR). The WOD: AMRAP in three minutes with one minute breaks for five rounds:

• 3 x power cleans (135 lbs)
  
• 6 push-ups
• 9 squats

My rounds went like this:

1. 4.25
2. 3.75
3. 3.25
4. 3.25
5. 3.75
   

For a total of 18.25.

I was discouraged by the degree to which my push-ups slowed me down, but then I thought of a couple things. First, that's a lot of push-ups -- 96 to be exact. Second, it wasn't too long ago that getting to 10 push-ups was a massive achievement for me.

During my first few weeks of working out in July-August of 2008, I can remember struggling and struggling to get each push-up in and working towards the lofty goal of 10 push-ups. Today, they're still not very easy for me, but the fact that I can now struggle to get in 100 during a workout is clearly an achievement. And it can only get better from here.

Push presses and pull-ups on the minute

Today's WOD: Every minute on the minute for 20 minutes:

• 5 x push presses (115lbs)
• 5 x pull-ups

Workouts like this are completely messed but valuable. I find that I work significantly harder when the WOD is regimented like this. I'm quite sure that if this WOD was simply for time that I'd never do it sub 20.

Some notes: The first 10 minutes were no problem, the final 10 minutes were hell on earth. After a dozen rounds I couldn't push press to full extension so I dumbed it down to 105lbs -- still pretty heavy. And psychologically this was a very demanding WOD. This one is what CrossFit is all about.

Daniel

I did Daniel today for the second time since joining CrossFit Connection, and it wasn't any less difficult. A very challenging WOD:

• 50 pull-ups
• 400m run
• 21 thrusters (95lbs)
• 800m run
• 21 thrusters
• 400m run
• 50 pull-ups

Time = 24:08 (PR).

I don't know what the time was for my first attempt, but I think it was close to 30 minutes, so this is definitely a PR. Note: I did jumping pull-ups as opposed to last time; still working on the supinated grip.

CrossFit Total: One WOD, Four PRs

Today I did the CrossFit Total benchmark for the first time. My results:

• Max Deadlift: 345 lbs (PR) [old PR was 325 lbs]
  
• Max Press: 105 lbs (PR) [first official recorded lift]
  
• Max Back squat: 230 lbs (PR) [old PR was 215 lbs)
  
• CrossFit Total = 680 (PR)