Filthy Fifty - that was nasty

WOD

Filthy Fifty

50 Box jump, 24 inch box - still stuck at 16"...gotta get to 20" at some point
50 Jumping pull-ups
50 KB Swings 16 kg - I used 16Kgs - didn't realize women's were changed to 12kgs  - d'uh
50 Walking Lunges
50 Knees to elbows
50 Push press 45lbs
50 Back extensions
50 Wall ball shots 20 lbs 12 lbs (I only used 8lbs)
50 Burpees
50 Double unders

Time:  34:55

This was just ugly - it had been almost 2 weeks since I was at CrossFit and it showed.

I thought about crying during the burpees but I got through them too.

What a workout.

New Moves this early is crazy

Today is the first time of me learning the snatch - at least it wasn't squat snatches...I have tried those before and fell with the bar....oops.

I went to the 6am class. A lot of people show up and it is a good class. I do miss the regulars from the evening classes though.

WOD
1 minute of Clean and Jerk
1 minute of Rest
1 minute of Snatch
1 minute of Rest

5 rounds

The Rx weight is 95lbs and we were told to build up on each round. I think I would have liked picking a heavier weight and staying at it for the full time.

Here are my totals


CLEAN & JERK
9/11/9/9/6

SNATCH
11/11/9/8/6

I started at 55lbs and went to 70lbs on the Clean and Jerk and stayed at 55 or 60lbs for the Snatch. I am just learning this and was trying to get my form better. I seemed to be curling it instead of snapping it and that would be WRONG.

I will get it....eventually.


Burpee Challenge - Day 9.....and 9 Burpees completed today. :)


Tonight I run with the 5K clinic and this is the last run at 5 and 1s. I'm actually looking forward to getting them up to the 10 and 1s. Right now I am just getting into it when we finish. THAT sucks. But any movement is good right now and speed will come.

They lied!!!!

30 Seconds was NOT enough time to catch your breath.....Man this one was a good METCON workout....

From Jason....
The REST just keeps getting shorter and shorter....30 seconds today on the 4 cycle met con......do your best to recover as much as possible in that short time frame the give it your all onthe next round.....Next week you will all be so happy!!!!
This is a hanging squat clean meaning the bar starts at the hang position at the hips and you receive the bar in the FULL SQUAT then stand up to full extension.

WOD

200 m Sprint
5 Hanging Squat Cleans (I used 75lbs- Rx was 95...still so far away...)
15 KB Swings
REST 30 Seconds
4 Rounds

Time: 17:41

What weekend???

Okay - Friday night....Didn't make it to CF and not sure why....must have had something to do with the nice temperatures and passing the bar fridge on the way out back to play with the dogs when I got home. I could hear my name as clear as day from the one pomtini. Too nice of a day to pass up sitting on the deck with the dogs. I didn't feel too guilty since my plans were set to run my 12K Saturday morning.

Saturday- 12K with an overall average of only 7:08/km. No wonder I felt GREAT for the run. It was a lovely morning - jacket was off too early - should have worn a vest - but the mittens were still needed.

The last 2K were under 6:35/km and I felt fresh at the end. All good.

Sunday morning - I woke up a few times (starting at 4am) and then finally at 9:45 I thought - yup - I can make the 10am CF class. haha. 15 minutes to get up - get thinking and get to class. Now I could pull off a 5K run or 10K run without breakfast but this was a HUGE reminder that I need to eat before CF. Too tough to go without energy. My back is killing me today and I think it was from all the standing on the concrete while begging for donations yesterday. I knew as soon as I got out of bed it would be a tough day.

Got to the Box and saw the WOD. (should have stayed in bed came to mind).

Rachel was there supervising the class as a lot of people were at the sectional qualifiers this weekend.

WOD

400M Run

DeaadLifts (225/155) I only used 125 because my back was so bad
Box Jumps
Burpees

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

400M Run

Time: 18:11

I was done and very glad to be finished.

Today I was supposed to do 5-8K with Marlene but decided against it as I can't have a sore back for the Bay. I will baby it and go find some Advil tonight. I want to be healthy for the Bay - I have worked too hard to screw that up.

This time next week I will be done the Bay. Will it be a PB???

Wednesday.....still tired.

Okay - I guess Monday beat the snot out of me...(putting it bluntly). I'm still tired but I got my butt to CF.

The fundamentals class was actaully quite different than todays regular class but let me tell you - it was tough.

WOD

35 Curtis Ps

(Hanging clean

Lunge

Lunge

Push Press)

4 burpees on the minute

1 minute rest every 5 minutes.

Time: 14:34

I only used 55lbs - glad I didn't go for 65lbs...I might still be there. haha.

Besides Sucking wind - the legs are still exhausted from Monday's 30K and CF. Your heart-rate really doesn't get a chance to come down. The minute rest is actually just allowing you NOT to pass out.

Glad that is done!!!

Maybe I will take tomorrow off or NOT. Stupid CF....it's addictive.

Burpees - gotta love burpees

This should be a fun one for everyone that loves BURPEES.........each round is 3 minutes long, within that 3 minutes you must complete 30 Double Unders and 10 Sumo Deadlift Highpulls, you then have the rest of the time to complete as many burpees as possible.....REST 2 minutes....Repeat 4 times...

WOD

3 Min Rounds

30 Double Unders

10 SDLHP 135 lbs/95 lbs

MAX NUMBER OF BURPEES

REST 2 MINUTES

4 Rounds

your score is the number of burpees you complete each round

Okay - so I am not where near impressive - one lady actually got 119burpees. (while lifting the Rx weight and that is 81% of her own body weight - AMAZING) My guess is she is a rock star at double unders. If you can cut that time down you have more time for the burpees.

I still can't do back to back double unders so it took me longer to complete it but I wasn't going to bail and do the 35 tuck jumps which was the substitue.

I used 65lbs for the SDLHP

My rounds were as follows: 14, 8 , 12, 11

Total: 45

After the first round it was all I could do to get my breathing back to normal before the start of the second round. It became harder and harder with each round. I have not sucked wind like that in a VERY LONG time.

The second round I could not get my double unders and that made for a poor round.

To sum up todays workout- Holy Crap that was hard!!

Thursday....my body is still feeling Wednesday...and Monday...

Today was a hard day mentally. I needed a good workout but my body is still sore from yesterdays MAX Deadlift and my body is tired from getting back at it this week.

This is what was picked for today's workout...

Another "Hopper Deck" Thursday and a new workout we havent done before. I really like this style of workout and think we will add more of this type in the coming weeks. The minute of rest is really crucial for being able to keep the intensity high on all rounds. It is that level of intensity that is the key to gains in your all round level of fitness. Go as hard as you can for that 3 minutes and leave it all out there!!

WOD

3 Burpees

6 Sumo Deadlift High Pulls 95 lbs / 65 lbs

9 Box Jumps

As many rounds as possible in 3 minutes.

Rest 1 minute.

3 Burpees

6 Thrusters 95 lbs / 65 lbs

9 Box Jumps

As many rounds as possible in 3 minutes.

Rest 1 minute.

Repeat 2 times

Well - THAT hurt. I did it with 55lbs. I can tell the two weeks off have put me back with my METCON workouts.

I managed the following rounds each set: 3, 2,2,1.2/3 (and 6 box jumps)

That was enough for me.

I had my shin looked at by Dr. Steve today and it is really sore. I thought about running the 8K tonight but between my leg being as sore as it is and my back muscles SCREAMING at me I felt it was best to just go listen to the talk today.

Maybe tomorrow I will take the day off or try a run or try crossfit or maybe both.

Let's hope tomorrow isn't as mentally taxing.

Friday night beating...

WOD

Barbell Complex

- Front Squat

- Push Press

- Lunge - Lunge

- Back Squat

- Push Press

(6 reps)

20 Sit-ups

3 rounds - add more wieght each round

I started at 55lbs, then 60lbs than 65lbs.

Very controlled workout - the class did it all together so we could not rush through - our form had to stay good the entire way.

Rest a few minutes.

The next workout was the 2nd workout from the 2008 edition of The CrossFit Games . A short, heavy, very taxing effort. Anything with Burpees is hard....combine Burpees with heavy deadlifts and deadly is the only word that comes to mind....

5 Deadlifts 275/185lbs

10 Burpess

5 Rounds

I saw 185lbs and laughed - my MAX for Deadlift was only 170lbs.... I used 115lbs for this work out. This was a pukefest workout - you get light headed and seeing stars during the lifting and then the burpees just give you the beating you may need on a Friday after the weak has beaten you up. Nice.

That was enough...time to go home...22K for tomorrow monring...I need SLEEP.