June 5, 2013 (CFNE chipper with rests)

Workout at CFDS 5:15 a.m.

 

For time:

 

100 double unders

40 handstand pushups

REST 3 MINUTES

100 double unders

20 handstand pushups

REST 3 MINUTES

30 toes to bar

10 shoulder to overhead (160#)

REST 3 MINUTES

20 toes to bar

10 shoulder to overhead (160#)

REST 3 MINUTES

10 shoulder to overhead (160#)

90 ft. walking lunge in front rack (160#)

RESULT:
23:32. Wasn't sure how to pace this. 3 minute rests felt like an eternity for the first two, but somehow got much shorter on the last two. Definitely could pace it better. (Went out too slow.) Lunges weren't too bad. Dropped bar after 30' and after 60'.

June 4, 2013 (30 weighted burp mu, Jackie)

Workout at CFDS 3:45 p.m.

 

For time:

30 burpee muscle-ups with 20# vest

 

then....

 

JACKIE

For time:

1000 meter row

Thrusters (45#)----50

Pullups-------------30

RESULT:
BurpMU - 9:23. This was fun. Better than I expected. Last 5 -7 took a long time.
Jackie - 6:01. PR. Stopped on thrusters twice. Row was slower than I wanted. Pretty tired from burpee muscle-ups right before.

June 2, 2013 (cl/bnch, t2b/hspu, 1-arm ohs/bjo)

CFNE Comp wod 5.5.13

(at CFDS 6:15 p.m.)

 

5 rounds for time of:

Power Cleans (205#)---5

Bench Press (205#)-----5

 

then....

 

2 rounds for time of:

Toes to Bar-----------25

Handstand Pushups--25

 

then....

 

5 Rounds for time of:

1-arm DB Overhead Squats w/ right arm (45#)----8

1-arm DB Overhead Squats w/ left arm (45#)------8

Box Jump Overs (24")---------------------------------12

RESULT:
PC / Bench - 4:01. Didn't really stop. Might could knock off a few more seconds.
t2b / hspu - 8:49. Had to do hspu on dumbells due to wrist pain. Second set of 25 took forever.
ohs / bjo - 10:20. Really awkward movement. Sub-par flexibility was glaring.

June 1, 2013 (Lumberjack 40)

CFNE Comp Wod

at CFDS 8:00 a.m.

 

"LUMBERJACK 40"

With a partner (Cody) complete the following:

40 Deadlifts 275/185Run 400m
40 KB swings, 70/53
Run 400m
40 Overhead Squats, 115/80
Run 400m
40 Burpees
Run 400m
40 C2B Pullups
Run 400m
40 Box jumps, 24/20 - Games standards
Run 400m
40 DB Squat Cleans, 45/30
Run 400m

RESULT: 31:37. Cody pushed me big time on this. I couldn't do but 14 of the OHS.

May 31, 2013 (Fran, hrpu/rc)

CFNE Comp WOD

(at CFDS 4:30 p.m.)

 

"FRAN"

21 - 15 - 9 reps of:

Thrusters (95#)

Pullups

 

then....

 

14 minute AMRAP of:

15 Hand Release Pushups

2 Rope Climbs (15')

RESULT:
Fran - 2:21 (PR) Thrusters got harder than last time, but proximity of barbell to pullup bar saved several seconds.
AMRAP - 10 rounds + 15 reps. Pushups got harder than rope climbs. Struggled to find motivation to push myself on this after Fran.

May 29, 2013 (500 du, cgbp, tm tabata)

Workout at fire station

(3:30 p.m.)

500 double unders for time

Then....

5 x 5 close grip bench press

Then....

Treadmill tabata 15% incline

RESULT:
500 du - 7:10. Pr.
Cgbp - 135, 155, 185, 205, 225. Never failed on a rep. 225 was kinda hard, but not a 5 rm.
Tm tabata - 8.4 m.p.h. Last couple of rounds were very hard.

May 28, 2013 (Annie, sn/dp/pu/run)

Workout at cfds 2:00 p.m.

ANNIE

For time:

50, 40, 30, 20, 10 reps of the couplet:

Double unders

Sit-ups

Then....

5 rounds for time of:

Power snatch (95#)-----10

Ring dips-----------------10

Pull-ups------------------10

Run 200 meters

RESULT:
Annie - 6:01 (pr). About a 15 second pr. Stumbled once on double unders.
metcon - 12:55. Second time to do this, but not sure what my time was. Pushed pretty good by Cody.

May 26, 2013 (THE QUEST)

Workout at Home

(3:30 p.m.)

 

"THE QUEST"

For Time:

100 thrusters (135#)

**5 burpees must be done at the beginning of every minute**

RESULT:
25:49. Might be my new favorite workout. Mental test as much as physical. Love it. Definitely capable of much better physically.

May 25, 2013 (Tabata spu, pshu, situps, sq)

Crossfit New England Comp WOD 4.27.13

 

"TABATA"

(8 rounds of each of the following with 20 sec on, 10 sec off)

STRICT pullups

pushups

sit-ups

squats

(score is total overall reps)

RESULT:
Strict Pullups - 11, 7, 6, 5, 6, 3, 4, 3 = 45
Pushups-------- 17, 14, 11, 10, 11, 9, 10, 10 = 92
Sit-ups --------- 11, 11, 11, 11, 11, 11, 11, 11 = 88
Squats --------- 16, 16, 16, 16, 17, 17, 18, 20 = 136

TOTAL REPS = 361

May 24, 2013 (Tiger blood, sq clns, str.hspu)

Crossfit New England Comp Wod 4.26.13

(at CFDS 5:30 a.m.)

 

"TIGER'S BLOOD"

3 rounds for time of:

10 Clean and Jerks (135#)

Run 400 Meters

 

then....

 

3 sets of Max reps Hang Squat Cleans (225#)

(rest as needed b/t sets)

 

then....

 

3 sets of Max reps STRICT Handstand Pushups

(rest as needed b/t sets)

RESULT:
TB - 7:48. Was thinking this should be faster than Helen. Guess not. Maybe because run was after the clean and jerks.
HSC - 6, 4, 4. Hurt wrist at Rugby last night. felt it here. Lost hook grip on second and third sets.
HSPU - 21, 14, 13. Expected more. I guess shoulders were tired from Tiger's Blood.

May 22, 2013 (Helen, FS, Bench)

Crossfit New England Comp Wod 4.24.13

(at CFDS 5:30 a.m.)

 

"HELEN"

3 Rounds for time of:

Run 400 Meters

KB Swings (53#)-----21

Pullups-----------------12

 

then....

 

Front Squat - 5 x 2 across

 

then....

 

Bench Press - 5 x 5 across

RESULT:
Helen - 7:37. Matched PR. Came off Pullup Bar twice on last set due to soaking wet pullup bar.
FS - 275. Kinda easy, but had to rush so started pretty much right after Helen.
Bench - 245. Harder than it should have been. Or used to be rather. Bench strength declining.

May 21, 2013 (Filthy 50, HSquSn)

Crossfit New England Comp Wod 4.23.13

(at CFDS 4:30 p.m.)

"FILTHY FIFTY"

For Time:

Box Jumps (24")----------50

Jumping Pullups-----------50

KB Swings (35#)----------50

Walking Lunges-----------50

Knees 2 Elbows----------50

Push Press (45#)---------50

Back Extensions----------50

Wallballs (20# @ 10')----50

Burpees--------------------50

Double Unders-----------50

then.........

5 x 1 Hang Squat Snatch

RESULT:
Filthy 50 - 17:40. 2 minute PR.
HSS - Did all 5 sets with 115#. Moblilty is the main issue with this. My form and strength are ok.

May 19, 2013 (5x3 DL)

Workout at CFDS (2:00 p.m.)

 

5 x 3 Deadlift (climbing)

 

then....

 

4 rounds for time of:

Pistols (alt.)-------------------14

Power Snatch (115#)--------7

Burpee Box Jumps (30")----14

***Buy in and Buy out of 30 GHD Situps***

RESULT:
DL - 335, 355, 375, 395, 405. PR as far as I remember. Maybe could have gotten 410 or 415, but not much more.
Metcon - 17:30-ish. Hamstrings and lower back fried from DL. Pushed to 85 or 90% effort.

May 18, 2013 (Burpee Muscle ups)

Workout at Fire Station

 

For time:

30 Burpee Muscle-Ups

 

then....

 

EMOM for 12 min.:

Odd----6 strict ring pullups

Even---6 ring dips with 50 lb. dumbell

RESULT:
BMU- 7:55. Didn't push 100% on purpose. Definitely can get way under 7 pushing it.
EMOM- DONE. Pullups and ring dips got pretty hard, but did all sets unbroken.

May 17, 2013 (Grace, Jackie)

CFNE Comp wod (Grace and Jackie)

(at CFDS 2:00 p.m.)

 

"GRACE"

For time:

30 Clean and Jerks (135#)

 

then....

 

"JACKIE"

For time:

Row 1000 Meters

Thrusters (45#)---50

Pullups-------------30

RESULT
Grace - 1:46. One second PR. Did 19-6-5 rep scheme. Worked pretty well, but rested longer than I needed to between sets. Sub-1:40 is doable next time with same rep scheme.
Jackie- 6:05. Two secon PR. Rowed faster this time. Had to put bar down on thrusters twice and came off pullup bar at 23. Sub-6 is in the bag if I'm fresh next time. Grip was shot from Grace.

May 15, 2013 (CFNE Comp wod 4.17.13)

CFNE Comp wod 4.17.13

(at CFDS 4:30 p.m.)

 

Overhead squats 10 x 1 (climbing)

 

then....

 

4 x 400 meter run

(rest exactly 2 min. between runs)

 

then....

 

3 minute max Muscle-ups with 20# vest.

RESULT:
OHS - 135, 145, 155, 165, 175, 185(Fail), 185, 195. Didn't do last 2 sets due to shoulder pain. Overhead position is pathetic.
400 meter runs - 11:30. Runs were all 1:20 - 1:25. Each run was actually about 420 meters with a stop and turn-around.
3 min MU - 13. Strung together 7 reps on first set.

May 14, 2013 (CFNE Comp wod 4.16.13) hspu, hs walk, GWEN-ish

CFNE Comp wod 4.16.13

(at Home 4:00 p.m.)

 

Max Reps Handstand Pushups

 

then....

 

Max Distance Handstand Walk x 3

 

then....

 

15 - 12 - 9 reps of Clean and Jerk

(All reps unbroken. Add weight each set. Touch and go only. Rest only overhead.)

RESULT:
HSPU - 46. Most ever done. Never really maxed though. Started kipping around 35. Could have gotten a few more, but would have taken extended rests with head on floor.
HS Walk - 36, 34, and 18 feet. Kinda disappointed with this. I think shoulder flexibilty is my limiting factor here. Balance never gives way before shoulder fatigue.
Clean and Jerk - 155 x 15. Relatively easy set. 180 x 9. Grip gave way. 190 x 7. Grip completely fried at this point. Even with hook grip.

May 13, 2013 (run, pullup, sq, ghd)

Workout at CFDS

(4:30 p.m.)

 

For time:

Run 400 meters

Pullups--------30

Squats---------50

GHD situps---25

Run 800 meters

Pullups--------30

Squats---------50

GHD situps---25

Run 400 meters

Pullups--------30

Squats---------50

GHD situps---25

RESULT: 17:12. All pullups unbroken. Squats and GHDs broke frequently in last 2 sets. Brad got me by 6 seconds. Glad he was there, because I pushed harder than I would have otherwise. 9/10 headache immediately following workout. Normal for me with GHD workouts. Not sure why.

May 11, 2013 (LEVEL 1 FRAN)

Workout at Level 1 Cert (Fran)

(at Crossfit EADO)

 

"FRAN"

21 - 15 - 9 reps of:

Thrusters (95#)

Pullups

RESULT: 2:33. Didn't stop. Thrusters still a little slow and had a 4 - 5 second walk to the pullup bar. Definitely would have been a pr otherwise.

May 10, 2013 (Elizabeth)

CFNE Comp Wod 4.12.13

(at CFDS 5:30 a.m.)

 

"ELIZABETH"

21 - 15 - 9 reps for time of:

Squat Cleans (135#)

Ring Dips

RESULT: 6:55. Very disappointed with this time. Over a minute slower than previous PR. Not sure what the deal was, but I never do well working out this early. No excuse though. Intensity dropped rapidly after I saw I wasn't gonna PR. Anxious to do it again soon.

May 8, 2013 (CFNE Comp WOD 4.10.13)

Crossfit New England Comp WOD 4.10.13

(at CFDS 4:00 p.m.)

Clean and Jerk- 10 x 1

(all reps done as squat cleans)

then....

"ANGIE"

For time:

Pullups----100

Pushups---100

Situps------100

Squats-----100

RESULT:
Clean and Jerk: 135, 155, 185, 225, 245, 265, 275, 285, 290 (Fail), 290 (Fail Jerk). Started out feeling kind of weak on this. Got to 265 and started feeling better. The squat clean started clicking really well. The fail on 290 was mental because I've never dropped under that much weight. Got it kind of easy the second time. Jerk is still pathetic. Split is nowhere near the depth it should be.
Angie: 12:48. I think it's a PR. I think my last time was 13 something. Only second time to do it. Squats were surprisingly hard.

May 7, 2013 (CFNE Comp WOD 4.9.13)

Crossfit New England Comp WOD 4.9.13

(at CFDS 5:30 A.M.)

 

"NANCY"

5 Rounds for time of:

400 Meter Run

Overhead Squats (95#)--15

RESULT:
Nancy: 14:45. Much slower than I was shooting for. Runs were actually about 420 Meters. All OHS were done unbroken but the time it took between coming in from the run and actually performing my first squat was entirely too long. No squat cleans for the first rep. All squats were rock bottom. Last 2 or 3 runs were incredibly slow. There was a second part to this workout involving squat snatches, but I didn't have time to do it.

May 6, 2013 (CFNE Comp Wod 4.8.13)

Crossfit New England Comp WOD 4.8.13

(at CFDS 4:30 p.m.)

 

3 Rounds for time of:

400 Meter Run

Deadlift (225#)-----12

Box Jumps (24#)---21

 

then....

 

Hang Squat Clean + Squat Clean + Front Squat

(work up to a heavy set)

RESULT:
Metcon: 9:02. Pushed pretty hard. Wish runs had been faster. All DL and BJ unbroken.
Complex: 135, 205, 225, 245, 265. Stopped after 265. Maybe could have gotten 275, but 265 definitely qualified as a "heavy set". Pretty happy with this considering dropping under heavy loads on squat cleans has been an issue.

May 5, 2013 (Isabel, 2min du & mu)

Workout at CFDS

(3:00 p.m.)

"ISABEL"

30 reps for time of:

Snatch (135#)

then.....

2 min max Double Unders

then....

2 min max Muscle Ups

RESULT:

Isabel: 2:59. First time to do this. Should be much closer to Grace time (1:47). Did first 10 unbroken. Got ugly after that. Still not efficient in getting quickly under the bar. using way too much shoulder strength to lift the bar instead of dropping under it. Definitely can do much better.

Double Unders: 208. Went unbroken for entire 2 min. Also a PR on unbroken du.

Muscle ups: 17. Did 12, 2, 2, 1. Shoulders were spent from isabel and double unders.

May 4, 2013 (Chal 2 Change / 40#pu & dips)

Workout at Home

(8:00 p.m.)

Had Challenge to change at DSHS this morning. Got third in my heat. Probly 7th or 8th overall. Felt really wierd. Felt like I had a weight vest on the whole time. Fun though.

6 Rounds for time of:

Pullups (40# vest)------5

Bar Dips (40# vest)----5

RESULT:
7:06.  Clock stopped for a few seconds. Actually said 6:56, but it was stopped at least 5 seconds. So just added 10. Broke up pullups after round 2.

April 30, 2013 (CFNE Comp WOD 4.2.13 Diane)

Crossfit New England Competitor's WOD 4.2.13

(at CFDS 2:00 p.m.)

 

Clean and Jerk 1, 1, 1, 1, 1

 

then....

 

"DIANE"

21, 15, 9 reps of couplet:

Deadlift (225#)

Handstand Pushups

 

then....

 

Front Squats 2, 2, 2

RESULT:
Clean and Jerk: 265, 275, 285 (Fail Jerk), 285 (Fail Jerk), 285 (Fail Jerk) Not sure what the deal was with the jerk today. Form was hideous. I need to do a bunch of heavy jerks from the rack. Soon.
Diane: 2:32. Pretty happy with this. PR. Stopped for 2 or 3 seconds at the top of a deadlift in the round of 15. Didn't need to. Not sure why I did. Definitely getting under 2:30 next time.
Front squats:245, 265, 285. Nowhere near 2 rep max, but legs were gone from Kelly yesterday and other stuff today.

April 29, 2013 (CFNE Comp Wod 4.1.13)

Crossfit New England Competitor's WOD 4.1.13

(at CFDS 5:30 p.m.)

 

Power Snatch + Squat Snatch

(work up to a heavy set)

then....
 

"KELLY"

5 Rounds for time of:

400 Meter Run

Box Jumps (24")----30

Wallballs (20#)-----30

RESULT:
Snatch: 65, 95, 115, 135. Form started to get really ugly at 135 so I stopped there. Definitely not a strength issue. I think it's a thoracic spine flexibility issue. need to foam roll religiously.
Kelly: 24:03. Pretty happy with effort on this. Broke up box jumps and wallballs on middle 3 sets. Each run was actually 420 meters, and did games standard on box jumps (complete control at the top), so not too disappointed. Was hoping for closer to 20:00. Legs were completely fried after this.

April 28, 2013 (ohs/mu,bpz,du)

Workout at Fire Station

(5:00 p.m.)

Overhead Squats (75#)

50 reps in as few sets as possible (NOT for time)

then....

5 Rounds for time of:

Muscle-Ups--------7

Burpees------------14

Double Unders----28

then.....

Max Double Unders in 2 minutes

RESULT:
OHS: 10, 12, 15 13. Much better than last time. Shoulders still in a position in the bottom of the squat that isn't condusive to heavier weight. With shoulders in better position, can't break parallel.
Metcon: 14:41. Muscle-ups got really hard due to burpees tiring triceps and shoulders. No mistakes on double unders. Could have gotten closer to 10 min with more stable rings. Swinging back and forth forced more breaks than usual.
DU: 153. Thought I would do better. Shoulders were just toasted.

April 26, 2013 (CFNE Comp WOD 3.29.13)

CROSSFIT NEW ENGLAND COMPETITOR WOD 3.29.13

(at CFDS 4:30 p.m.)

Find 1 RM Front Squat 

then.....

3 rounds for time of:

Run 400 Meters

Deadlift (315#)-----------7

Box Jump Overs (24")--14

RESULT:
Front Squat: 335. Not a PR (350). Failed at 345 and didn't have time to reload the bar. Think I could have gotten 345, maybe not 350 today though. Making a point to go rock bottom in hopes that it transfers to squat clean improvement. Previous PR was just to parallel, so can't be too disappointed.
Metcon: 9:11. Actual comp wod was a 500 meter row instead of 400 meter run, so not sure how my time compares to the elite. Pushed myself pretty well, though.

April 25, 2013 (weighted pullups & dips)

Workout at Home 

(1:00 p.m)

6 Rounds for time of:

Pullups (40# vest)----5

Bar Dips (40# vest)--5

RESULT: 8:49. Did first 4 sets with underhand grip. Overhand for last 2. Pullups got hard. Broke into singles last few reps. Dips weren't bad. Kind of a rest day today.

April 24, 2013 (Jackie, GHDs)

Workout at CFDS

(4:30 p.m.)

"Jackie"

For Time:

Row 1000 Meters

Thrusters (45#)---50

Pullups-------------30

then.....

NOT for time:

3 x 25 GHD Situps

RESULT:
Jackie: 6:07. Felt like a pretty good pace. Maybe a little slow on the rower. Forgot to look at my time at 1K. Stopped overhead 2 or 3 times on the thrusters. Pullups unbroken. Think I can go sub 6 next time.
GHD: First set unbroken. Broke next 2. Touched floor each time so a little harder for me.

April 23, 2013 (CFNE Competitor wod 3.26.13)

Crossfit New England Competitor WOD 3.26.13

(at CFDS 9:30)

 

 

EMOM for 6 Minutes:

3 Squat Clean and Jerks (70% of max)

 

then....

 

3 Rounds for time of:

10 Clean and Jerks (135#)

10 Burpee Pullups (bar 12" above reach)

 

then....

 

4 Rounds for time of:

10 Meter Handstand Walk

10 Pistols (alternating)

RESULT:
EMOM: 205# for all 6 sets. Maybe could have gone a little heavier. Not much though.
METCON: 6:34. Disappointed in myself for not pushing harder. Could have gotten under 6.
HSWalk Pistols: 4:56. Pretty happy with this until I saw some of the times posted on the CFNE website. I guess my handstand walks are slow. First one was unbroken. Stopped once or twice on last 3 walks.

April 22, 2013 (Max DU, Pwr Snatch)

Workout at Home

(6:00 p.m.)

 

 

Max Unbroken Double Unders

 

then....

 

5 sets of 5 Power Snatch (Climbing). Touch and go only.

RESULT:
Double Unders: 201. Not a PR (203).Got it on video. Can't figure out how to attach.

Snatch: 135, 140, 150, 155, 160. Never done 5x5 Power snatch before. Pretty happy with result. Hardest part was hanging on to the bar when coming down from overhead.

April 21, 2013 (FS, DefHSPU, GobSq, KBSw, DU)

Workout at Fire Station

(3:30 p.m.)

5 x 5 Front Squats (climbing, not going for 5RM)

then.....

4 Rounds for time of:

Handstand Pushups (12" Deficit)-----5

Goblet Squats (70# KB)---------------10

Kettlebell Swings (70#)---------------20

Double Unders-------------------------40

rest 5 minutes then.....

Max 12" Deficit HSPU in 2 minutes

RESULT:
Front Squats: 205, 215, 225, 235, 245. Last couple of sets were pretty challenging. Well under 5 rep   max. Didn't want to be completely spent for metcon. Not a waste of time, though.
Metcon: 19:09. HSPU were definitely limiting factor. Probably not a very well programmed workout in retrospect. Shoulders were non-compliant after first round. Goblet squats, KB swings and double unders never gave shoulders a break, so last 4 rounds of  HSPU were 1-2 minutes each. Glad I got in some deficit HSPU though.
HSPU: 11 reps. Did 5, 3, 2, 1. Shoulders were completely gone.

April 18, 2013 (DL, BJmps, GHD)

Workout at Home

(3:45 p.m.)

 

5 rounds for time of:

 

Deadlift (315#)--------5

Box Jumps (38")------10

GHD Situps-----------15

RESULT:
Finished in 14:41. Deadlifts were easier than I expected. Box Jumps were high but not too bad. Broke up most sets of GHD Situps. Got a 9.5/10 headache immediately following workout. Normal for high rep GHDs. Something about being inverted I think. Rugby practice later.

April 16, 2013 (CFNE Comp 3.19.13 (HPC, Brpes, run)

CFNE Competitor's WOD 3.19.13

(at CFDS 2:00 p.m.)

Find 1 RM of Hang Power Clean

then....

5 Rounds for time of:

Burpees--------------20

HPC (135#)---------15

Run 400 Meters

RESULT:
HPC Max: 285. Not a PR (295). Did 225, 245, 275, and went straight to 295. Made 3 or 4 attempts, and failed. Came really close. Went down to 285 and did it relatively easily. Probably should have made smaller jumps after 275. Was hoping for 300.
Metcon: 22:40. Runs were really slow. Broke up middle 3 sets of HPC. Huge amount of work. Completely exhausted the rest of the day.

April 15, 2013 (CFNE Comp 3.18.13- thrusters, c2b)

CFNE Competitor's WOD 3.18.13

at CFDS 5:30 p.m.

5 rounds EMOM of:

5 Overhead Squats EMOM

Increase weight each round

then......

20 Minute AMRAP of:

10 Thrusters (115#)

10 Chest to bar Pullups

RESULT:
Overhead Squats: Pathetic. Did 95 pounds first minute. Went to 115, and couldn't do 5. Added 10 pounds anyway. Not sure why. Didn't complete 5 reps on round 3 or 4. Went back down to 95 for last set and still couldn't do it. Very frustrating. Shoulders just couldn't hold the weight for some reason.
Metcon: 10 rounds complete. Pretty happy with that. Still struggle mentally with AMRAPs. I feel like if the workout had been 11 rounds for time, I could have done it in 20 minutes. Somewhere around 10-12 minutes I convinced myself that 10 rounds was good enough, and I pulled back from the pain a little. Would like to do 10 rounds for time without looking at a clock.

April 14, 2013 (DL, HRPU, TTB)

Workout at Fire Station

(4:00 p.m.)

 

Strict Press-5, 5, 5, 5, 5

 

then.....

 

5 Rounds for time of:

Deadlift (295#)----------------6

HR Pushups w/ 25# plate----12

Toes to Bar---------------------18

 

then.....

 

50 Overhead Squats not for time with 75#

Result: Strict press: 145, 155, 165, 175 (Fail 3 reps), 175 (Fail 4 reps), 145 x 6.  Didn't have 2.5  
              pound plates, so couldn't go for 170.
             Metcon: 18:39.  Could have gone faster I think. Broke up 4th set of deadlifts and all TTB.
             OHS: 1, 1, 1, 5, 6, 6, 9, 9, 12. Last couple of sets felt good. Took a while to loosen
             shoulders and thoracic spine.

April 13, 2013 (Fat Boy 5K)

Fat Boy 5K

(8:30 a.m.)

Result: 23:07. Time started when gun went off. Lost only 15-30 seconds. Little worse than I was hoping for, but didn't train specifically for a 5K, so pretty happy with it.

April 9, 2013 (CFNE 3.12.13 HPC, run, OHWL)

CFNE Comp. WOD 3.12.13

(at CFDS 4:30)

Find 5 Rep Max on Hang Power Clean

then....

3 Rounds for time of:

Run 800 Meters

40 Meters 1 arm OH Walking Lunges (55#) (20 meters each arm)

then....

10 reps not for time of: strict muscle up to L-sit to inverted to Ring HSPU

Result:  Hang Power Clean: 205, 225, 245(PR), 255(PR). Never failed on a rep. Not sure why I didn't try 260 or 265. 255 was sort of easy. Probably because my previous pr was 225. Next time.
Metcon: 18:50. Quads were toasted by second 800 meter run. Runs were really slow due to quad fatigue. Workout partners pushed me pretty hard.
Ring sequence: 1 rep done. Then saw Brad do 3 in a row. Had to do 3 in a row then. then did 2 consecutive. Had to leave. Only did 6 reps total.
         

April 8, 2013 (CFNE Comp. WOD 3.11.13)

CFNE Competitors' WOD 3.11.13

(at CFDS 4:30)

Squat Series: 

OHS 3 x 2

Front Squat 3 x 2

Back Squat 3 x 2

4 rounds for time of:

5 power cleans (185)

5 front squats (185)

5 jerks (185)

5 Muscle-ups

Result: OHS- 135, 155, 185 (way too weak on this)
           Front squat- 245, 275, 315
           Back squat- 345, 365, 375

Finished metcon in 12:22. Took too long of a break between movements. Never failed on a muscle up.

April 7, 2013 (Open 13.5)

Crossfit Open Workout 13.5

(at CFDS 4:30)

4 minute AMRAP of:

15 thrusters (100#)

15 Chest to Bar Pullups

(for every 90 reps completed add 4 minutes to time limit)

Result: 139 reps. Pretty happy with result. Pushed myself harder than I have in a while. Felt much better than first attempt on Thursday. Actually killed a few seconds on my last set of 15 pullups to try to be as fresh as possible for second 4 min. Never really had any doubt about getting past 90. Took almost a full minute rest after 90 reps. That's all I would change if I did it again. Kinda glad the Open's over.

April 4, 2013 (Open 13.5)

Crossfit Open Workout 13.5 

(at CFDS 2:00)

4 min AMRAP of: 

15 thrusters (100#)

15 Chest to Bar Pullups

(for every 90 reps completed, add 4 min to time limit)

Result: 84 reps completed. Tried  not to treat the first 90 reps like Fran, but looks like I'm gonna have to, almost. Paced it way too much at the beginning, trying to save something for the second 4 minutes, and just ran out of time. Been sick last few days, with some sort of virus. Lost 12 pounds. Felt the effects. Gonna take the next 2 days off to try to get well. Almost 100% sure I can get past 90 reps Sunday. Not sure what's gonna happen after that.

April 1, 2013 (dl, hspu)

Workout at CFDS

(5:30 a.m.)

10 minute amrap of:

6 Deadlifts (225#)

6 Handstand Pushups

then (not for time)...

2 rounds of: 

12 chest to bar pullups

15 GHD situps

12 box jumps (30")

Result: Finished with exactly 13 rounds. Did 3 rounds in first 1:30 then pace dropped off dramatically. Squeezed in 2 rounds in the last 1:10. Pushed myself probably to about 90% effort. HSPU were like a break from the deadlifts. Had to break up most sets of deadlifts to keep from red-lining. Surprised at having to break those up. Last part just worked on C2B pullup efficiency. Broke butterfly on second set of 12.

March 31, 2013 (open 13.4)

Open workout 13.4 (2nd attempt)

(3:00 at CFDS)

7 minute amrap of ascending ladder:

3 clean and jerks (135)

3 toes to bar

6,6,9,9,12,12.....

Result: 98 reps completed. Tried to get back to the bar for my set of 18 clean and jerks with 1 min left. Set of 15 toes to bar took entirely too long though. Took me 1:20 to do 15 toes to bar. Unacceptable. Only had 28 seconds to cut in to the 18 clean and jerks. Fun workout though. Pushed myself much harder than on first attempt. Still not sure I'm pushing myself like I'm capable of. Took Friday and Saturday off due to soreness from first attempt.

March 28, 2013 (Open 13.4)

Crossfit Open Workout 13.4

(at CFDS 2:00)

Ascending Ladder for 7 min. of:

Clean and Jerk (135#)

Toes to Bar

(3,3,6,6,9,9,12,12,15,15.....)

Result: Finished with 92 reps. Subconsciously didn't go at 100% because my abs were still really sore from Tuesday and I know I'm going to do it again on Sunday. I know it's a lousy excuse. Gotta get mentally tougher. Have no doubt that I can improve a good bit Sunday with a little different energy expenditure scheme. Gonna Shoot for 100+ reps. Got rugby practice tonight so hopefully that will help prevent soreness tomorrow and Saturday and won't have any lame excuses Sunday.

March 27, 2013 (rest day, stretch)

Walk 800 meters on treadmill at 2.5 m.p.h. @ 15% grade

 

Stretch for 20 min.

 

45# overhead squat---3 sets of 10

March 26, 2013 (kitchen sink chipper)

Workout at CFDS

(4:30 p.m)

 

 

Double unders-----------100

Hand Release pushups---90

Abmats--------------------80

Walking Lunges---------70

Hollow Rocks------------60

KB Swings (53#)---------50

Handstand Pushups--------40

Wallball Shots--------------30

Toes to bar------------------20

Muscle Ups-----------------10

 

 

Result: Finished in 22:24. HSPU were hardest part. Could only do 12 on first set due to unbroken set of 50 KB swings right before. Did all DUs unbroken.

March 25, 2013 (hspu, hc, ttb)

Workout at Fire Station

 

Started to do:

5 rounds for time of:

185# clean and jerk - 5

Burpees---------------10

Toes to bar-----------15

 

 

Got to my second set of clean and jerk and felt like someone just punched me in the soul. Basically just chickened out and talked myself out of doing it. Mental toughness is extremely lacking. I have no doubt that I could have done it if I had made myself. Started to skip working out entirely, but gave myself a pep talk. Came up with this:

 

 

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of the triplet:

 

Handstand pushups

Hang cleans (135#)

Toes to bar

 

Rest 5 minutes then:

2 minutes max reps toes to bar

 

Result: Finished in 13:13 and did 35 toes to bar.

 

Workout wasn't too taxing metabolically. Grip got really fatigued from hang cleans straight to toes to bar. Did all sets unbroken but rested more than I had to between sets. There's that mental toughness issue again. Have no doubt that I could have done this faster.



March 24, 2013 (Open 13.3)

Crossfit Open Wod 13.3

 

12 minute AMRAP of:

150 wallball shots (20lb. at 10ft. target)

90 double unders

30 ring muscle ups

 

 

 

RESULT:  got through wallballs in 5:59. Not feeling too bad. Finished double unders in 7:29. Started doing muscle ups after a quick sip of water. did 3 sets of 3. Not to failure. Did a set of 4. Lost track after that. Mostly sets of 2.

 

SCORE: 265