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.