2012-02-29 WOD

Good grief... The pain...

Warm
5 min DU practice

2 rounds of
{
5 tuck jumps
5 floor-to-overhead ball (14# ball)
5 burpee wallball (14# ball)
}

strength
Bench press 3x5@70% (I did #135 - my ORM was 190, IIRC)

Main: "Jackie"
{
1000M row
50 Thrusters @45#
30 pullups
} time: 14:03

Note: need to work on thrusters. I did a set of ten and then broke them into sets of 5. Same goes with pullups, where I was doing sets of 2 at a time for the the back half of it.

2012-02-28 WOD

5 min DU practice (more like 1 min for me - was running late)

Deadlift 3x5 @70% (I did 205# <-- bad math! should have been 265*.7 = 185)

Main
B. 21-15-9
{
wallball 20/14 (I did 14#)
KBS 70/53 (I did 44)
} time: 5:58

A. 21-15-9
{
deadlift @ 40% max (I did 105#)
row for cals (21,15,9)
} time: 5:03

5 min DU practice (of which I did about 3 min before I had nothing left)

2012-02-27 WOD

Decent start to the week considering I re-did the burpee workout yesterday thus Sunday wasn't a rest day as usual.

warm
5 min DU practice (3 min for me as I showed up late)
Snatch practice

main
10 rounds for time, with reps incrementing from one. Full snatch from ground  to full squat
{
- Snatch 65/95 (I did 45#), with reps = round (1, 2, 3, 4... 10)
- 25 DUs (I did first set unbroken, which is a new PR)
} total time: 23:20

2012-02-26 - Open 12.1

Decided to redo my Open 12.1 WOD at home on Sunday. Went through all the shenanigans of filming it, posting to youtube, linking to the games site. Why? Because I upped my score.... formerly 63, now 65. Meh. It's an improvement anyway, and at least I got a Sunday workout in where I might have otherwise not.

Max burpees in 7 min, sternum to ground, hand-tap to 6 inch above max reach.

Max count: 65.

2012-02-24 WOD

Slept in this morning and missed the 5:45 class. Managed to go in the afternoon since some meetings got cancelled.

Warmup:
5min DU practice (hit 22 UB - a best for me. I have a goal of 40 UB and expect I'll hit that in the next month)
Skill:
OH Press 3x5 @ 65% - I did 75#, which is about 60-65% my 1 rep max

Main:
4 rounds for time:
{
5 front squats 75/115  (I did 1 round at 115#, but the presses were too much so 2-4th round I scaled to 95#)
5 HSPU/strict press
5 shoot-thrus
200M sprint
} Total time: 9:30

2012-02-23 - Open 12.1

First WOD of the Crossfit Games Open today. I did not do well. I was feeling a bit under the weather this morning but also just pushed myself too hard for the first minutes and then ran out of gas. I'm going to give it another run, perhaps on the weekend, to try and up my number.

Main:
AMRAP burpees in 7 minutes. Sternum and hips must touch ground, BOTH hands must touch marker placed 6 inches above max reach.
I did 63. Will redo later this week.

Also did some back squats
3x5 @ 155#

2012-02-22 WOD

Warmup:
5 min DU practice
2 sets * 5 reps {
pullups
pushups
squats
burpees
}
10 rounds of 30 seconds on/30 seconds rest KB swings (35#)
I did ~12-13 per round, so call it 125 KBS

Main: "Annie"
50-40-30-20-10
{
 DUs (max unbroken was 20)
 Situps
} total time: 11:37 <--among the slowest times. Really need to work on my DUs.