Saturday November 7 2010

Crossfit Rainier

Event 1:

1rm deadlift, axle bar, 3 attempts

183lb, 193lb, 203lb

felt really good, little off centre on the last lift, but feel like I could have lifted more

Event 2

2 rounds of
200m run
5 atlas stone loads, 100lb
1 16ft rope climb

10 minute time cap, finished in 7 something

Event 3

7 shoulder to overhead (split jerked it), 93lb (RX 113lb)
21 double unders

6 min time cap, timed out at 17 DU in the first round. Lost my ability to skip.

Event 4

Farmers Carry/Sandbag Medley
20m sprint
100lb farmers carry
20m sprint
100lb sandbag carry

26 or 29 seconds

Friday October 22 2010

Strength

Overhead squat
1 - 1 - 1 - 1
85 90 95 100f

WOD

12-9-6
HSPU (45+25+wood plate+abmat)
50m sprint
50m farmers carry

8:17?

Monday August 16th, 6:30pm

Monday August 16

Strength:
Bench
1-1-1-1 (bonus)
85, 95(f), 90(f), 87.5

Jesse watched my 85 (which felt great) and told me to go to 95, which went to far south. The 90lb lift head east! The 87.5 was good, though Jesse told me I was pressing up and back toward my head, rather than straight up vertically.

WOD:
Foundations 3 workout
12min AMRAP
50 skips
10 front squats
50m farmers carry, 2x24kg kettlebells
5 & 1/3 rounds

(compare to 4 & 2/3 rounds in January, with 33lb bar for 5 of the squats and PVC for the rest, and 2x8kg kettlebells)

Jesse videoed my squats, and had me watch my knees shooting forward at the bottom, way in front of my toes. He suggested I work on some box squats in open gym. Also, I was going significantly deeper than neccessary.

Crossfit Natural Strength Kamloops

250m run
50 double unders
40 sit ups
30 wall ball (10lb)
20 pullups (green)
10 ring dips (purple)
20m-ish farmer carry (100lb)
10 ring dips (purple)
20 pullups (green)
30 wall ball (10lb)
40 sit ups
50 double unders
250m run

33:52

hot & dry!

Tuesday 11 May 2010

WOD #1:
500m row (damper of 6 - reduce next time)

1:57.8


WOD #2
6 rounds for time:

Farmers carry 35lb plate
200m run

14:36

Foundations 3: AMRAP in 12 minutes

Skills:
Front Squat - did a bunch with the 33lb bar, and tried a set of 5 with 10lb on. Felt okay on these, but I always start to struggle when the volume of reps gets high.
Overhead Squat - got out 1 with the 33lb bar (and a half, before dumping the bar), then worked with the pvc pipe for form.
Skipping - tried a few double unders, didn't get more than one in a row, but a few times I kept going into singles without tripping myself up.

WOD:
50 skips
10 front squats
50m Farmer's carry

I managed 5 squats with the 33lb bar, then did the rest with PVC pipe, and carried 2x8kg KB for the Farmer's carry.

Managed 4&2/3 rounds, was about 7 seconds too slow to make the full 5 rounds!