2014-11-15 WOD

Saturday partner wod

WARM
std warmup
10 pushups
10 air squats
40 wallball passes

MAIN
As a 2 person team, complete the following for time. Only one person works at a time, other rests.
{
2000m row (2x500m each)
200 air squats (I did 120)
150 pushups (75ea)
100 wallball (5x10 each)
50 pullups (5x5 each)
100 KBS (5x10 each)
150 situps (~75 each)
200 DU (53+47 for my share)
2000m row (4x250m each)
}

Time: 44:14

I added:

B. Triple under practice - Got 1.

2014-11-14 WOD

Back at BCF

WARM
std warmup
3 rounds
{
8 KBS 36#
10 v-ups
}

MAIN
A. 10x3 back squat at ~75% ORM
warm: 5x45#, 5x95#, 3x135#
main: 3x185#, 10 times

B. Chipper. 20 min time cap
{
500m row
30 T2B
25 G2O (Push Jerk) 115#
20 Front Rack Lunge 115#
15 Box Jump Over 24"
10 C2B pullups
15 Box Jump Over 24"
20 Front Rack Lunge 115#

25 G2O (Push Jerk) 115#

30 T2B <-- I got 20 of these done by the time cap

500m row

}

I added;

C. MU work

3 BarMU

2 MU (both failed)

2014-11-13 Run

Just had time for a quick recovery run before heading to the airport for my flight.

3.9km, 17:40, 4:32 pace

2014-11-12 Travel Workout

Another travel workout at L'Usine Crossfit

WARM
3 rounds
{
200m row
10 pushups
10 KBS 53#
}

MAIN

A. Work to a ORM Deadlift
warm: 10x135#, 8x185#, 5*225, 3*275
main: 2x315, 1x335, 1x345, 1x365(PR!)

B. 4 rounds for time (18 min cap)
{
25 Pullups
50 Pushups
75 Air Squats
}
Completed exactly 3 rounds (75, 150, 225) at the time cap

I added:

C. MU practice
several failed reps. Too burnt out after the pullups

2014-11-11 TravelWorkout

Another travel workout at Usine Crossfit.

WARM
1 mile run (on way to gym)
500m row
2 rounds
{
10 pass thrus
15 OH squat (pvc)
10 pushup + inchworm
15 box jump 24"
}

MAIN

A. Work to a heavy OH Press in 20 min
warm: 45x10, 75x8, 95x5
main: 115x1, 125x1, 135x1 (PR), 140x1 (fail)

B. 10 min HS Holds
Held longest for 1 min, rest were shorter, practiced unweighting from wall

C. 5 rounds for time (was told had to be 1 weight for all three
{
9 Deadlifts 135# (I scaled to 95)
6 Hang Power Clean 135# (I scaled to 95)
3 OH Squat 135# (I scaled to 95)
}
 time: 6:51

I added:

D. MU work
5 BarMU
1 MU
2 MU unbroken (PR!) So close to getting a 3rd, which is a goal for the year.

2014-11-10 Travel Workout

In Montreal this week. Dropped by L'Usine Crossfit in Montreal.

WARM
1 mile run (from hotel)
5 min DU/TU work
- 100 DU Challenge - Hit 100 UB! (PR!)
Did maybe another 50 or so in sets while trying to hit a Triple-under, which I did (PR!)
12 pushups
200m run
10 Goblet squat (53#)
200m run
10 situps
200m run

MAIN
A. Work to a heavy back squat in 20 min
warm: 10x45, 8x95, 5x135, 3*185
main: 2*215, 1*235, 1*255, 1*265(PR)

B. For time: 9-7-5 of
{
MU (or BarMU or pullups to scale - I did BarMU)
Full Snatch 135# (or scale as needed - I did 75#)
}
time: 8:49

I added:
C. Ring MU practice
Just did 2. Quite easy after being limbered up from all the barmu's. Maybe I'm not warming them up enough most of the time?

2014-11-08 WOD

First time Rx'ing Nancy. Not a great time, but I'll take it.

WARM
std warmup
20 air squats
400m run
OH Squat practice

MAIN

A. Skill work. 3 rounds not for time:
{
12 T2B
10 Pistols
30 DU (I did 40 first round, then 30,30, to get my hundred)
2-5 MU (I did 2 MU attempts per round - all failed. Too sore from yesterday)
}

B. "Nancy" - 5 rounds for time of
{
400m Run
15 OH Squat 95#
}
time: 18:00 Rx