Climbing

not much to report - I'm pretty beat from the weekend's workouts.

i did 3 climbs one 5.8 and two 5.9.  only the last 5.9 was clean - i had to rest on the other two.  kinda pathetic - but when it's hard to put your arms above your head, it's really hard to climb.

Murph

WOD:
For time:
1 mile Run
100 Pull-ups *used green resistance band
200 Push-ups *squatted to a med-ball
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Reults:
1:04:01

11/8/09	6/12/09
Exercise Time Elapsed 1 Mile 10:58 10:58 Round 1 3:48 14:46 Round 2 2:33 17:19 Round 3 3:44 21:03 Round 4 3:53 24:56 Round 5 4:16 29:12 Round 6 4:27* 33:39 Round 7 4:13 37:52 Round 8 4:10 42:02 Round 9 4:13 46:15 Round 10 3:58 50:13 1 mile 13:48** 1:04:01	Exercise Time Elapsed 1 Mile 10:34 10:34 Round 1 4:28 15:02 Round 2 4:17 19:19 Round 3 4:59 24:18 Round 4 5:00 29:18 Round 5 4:24 33:42 Round 6 4:25 38:07 Round 7 5:22 43:29 Round 8 7:42* 51:11 Round 9 5:14 56:25 Round 10 4:37 1:01:02 1 mile 12:47 1:13:49

*paused to drink some water
**includes about 50 seconds of 'transition time' to get downstairs and start the run. 

Comments:
Wow - nearly 10 minutes better than my last time.  It looks like, on average, every round was about a minute faster.

I was really able to pump out the pullups without too much trouble this time - i could almost always get a set of 8 before having to rest - i wish we had a smaller band. 

It looks like maybe in round 2, when i was still tweaking what to put where, i might have forgotten to do something ... or maybe i just did it really fast ... >.>  ... So my time might be more like 1:05, but eventually I developed a rep scheme that really helped me get through the pushups without hitting muscular failure.

1 round =10 pullups, 9 pushups,10 squats, 7 pushups,10 squats, 4 pushups,10 squats

It doesn't mean that I was able to get all the pushups in straight sets, I still had to stop and take a breath or two between some reps, but it I never needed more than a breath or two, so it effectively allowed me to stay in nearly constant motion.

I used a med-ball to squat to because I have a tendency to go farther down than I need to, and I suspect that little aid had something to do with my decreased time - I sorta wish I hadn't used it just so today's time was a closer comparison to the last time - but i definitely liked having it (it has a little bounce >.> shhhh)

Daniel said that my form looked pretty good throughout - clean decisive reps.  Which is good to hear. 

5k

Warmup: run 400m, lots of run prep exercises to warm up the hips knees ankles and legs.

WOD:
Run 5k

Results: 37:26
5:05, 5:39, 5:49, 5:49, 6:32, 6:58, 1:31

Comments:
I totally fell apart at the end.

I've never run exactly 5k before. I ran something close but a little shorter last Christmas in 29 min and change. The one 10k I ran took 82 min - so at least this was less than half of that. I was working a 4:30 min of running with 30 seconds walking schedule, which might have been overly ambitious. I developed a horrible side stitch that just would not go away in lap #5 and had to walk most of the 1800m.

I think the main reason I got the stitch (and this is some gross detail, so fee free to skip it) is that I was having major issues with snot, phlegm and post nasal drip, and it messed up my breathing patterns.

My right hip also started to give out on me, but the stitch is what kept me from running.

At least there is a lot of room for improvement.

CrossFIt Total

Although I have a good idea of my one-rep max in all the movements, I've never actually done a real CFT before (ie, abiding by the rules, doing the lifts in the right order, etc). So tonight was a good chance to finally get this benchmark.

Back squat: 185 - 205 - 215
Shoulder press: 95 - 105(f) - 100
Deadlift: 285 - 305 - 325

CFT: 640

I totally blew up on the press - my PR on that is 115, and 105 should have gone up easily (100 did). Don't know quite what happened there. The squat was 5 pounds off PR and felt pretty good, the deadlift was 15 pounds off and felt very sketchy - my back was rounded to hell. Considering I haven't spent nearly any effort on limit strength since May, I'm happy with these numbers.

Crossfit total

Back squat
75-90F-90! PR Match

Press
55-65-70F New PR

Deadlift
145-155-157F PR Match

Total: 310

Comments:
I am very excited by tonight's performance. I managed to match my back squat PR from June - when i had been back squatting every week for 12+ weeks, and I haven't done a single back squat since then.

I bbusted out an amazing 65# press - which matches my current 1RM for a push jerk - though admittedly my push jerk is a lot pressier because i haven't really mastered the second drop. Once I do, I should be able to manage a lot more weight. Right now, this is also my 1RM clean, but once i dial in my form on that a bit, I am sure i'll be able to get more weight up, too.

My deadlift was the only thing i thought I could have done better on. I was really hoping to get a new PR on that tonight. I can't help but wonder whether if I had tried 160 before 155 if I could have gotten it up. But I am quite happy with at least matching my old one which seemed to be a bit of a fluke on that deadlift relay we did a couple months ago.

Joining the sub-10 Fran club

A little over a year after starting CrossFit, I did my first bonafide, RX Fran. And it was a deeply humbling (and humiliating) experience. That was four months ago. Tonight, I revisited The Hardest Workout in CrossFit for the first time, with considerable butterflies in tummy.

21-15-9
95# Thruster
Pullup

9:48RX (pr)

Sub-10 was my goal, but I wasn't expecting to actually DO it. And a PR by nearly 2:30, to boot! I came off the pullup bar and promptly collapsed onto the floor, whereupon I was not able to actually stand up for any length of time for a solid half-hour. I felt so whipped. Jesus, that workout is horrible.

Oly Benchmarks

WOD:
Olympic Total

Total of best of three attempts in the Snatch and best of three attempts in the Clean and Jerk.

Post total to comments.

Results:

Snatch:
35-45-50(f) matched my snatch PR

Clean & Jerk:
55-60-65(f) got 65 on a 4th attempt - matched my clean PR
Total:
105

Neither lift was particularly good form. Although I think the 65# clean was probably the best form I've had yet thanks to some coaching from Polly.

Olympic Total

Best of three, Snatch and Clean & Jerk

Snatch: 100-105-110(pr)
Clean & Jerk: 135-140-145(pr)
Oly total: 255

Only 5 pound PRs, but my progress in the Oly lifts is so glacial that I'm happy with them. I tried 115 snatch afterwards with no success, but the 145 Clean & Jerk actually felt pretty solid.

Climbing

Slabby 5.9. Onsight - pretty straight forward

Slabby 10b - 2 minor falls - very technical climb - one really tricky move requiring a really tricky mantle. I could totally do it clean now that I know how it works - very exciting

-incline/booky 10a - lots of takes and resting. Nearly quit at the crux, but managed to finish it

Intense overhang 5.9 - 1 minor take - we think this is the first time I've successfully made it over this overhang. Sweet!!!!

- Posted using BlogPress from my iPhone

Presses

Warmup: ME, tabata KB swings-7 w/12 kg

WOD:
Press 5-5-5-5-5
30-35-40-45-50

Comments:
50 is my standing 5RM, and I'm pretty pleased to have matched it despite a POUNDING headache due to too little sleep and too much coffee

Press 5x5

85-90-95-95-100(4)

Haven't done this in a while, and am somewhat dismayed that I came in 7 pounds below my PR. I've found that I lose overhead strength gains very quickly if I'm not vigilant.

Squats and Double Unders

100 Double-Unders
25 Squats
75 Double-unders
50 Squats
50 Double-Unders
75 Squats
25 Double-Unders
100 Squats

18:48 RX

21-5-9 times 3

21 C2B Pull-Ups
15 Deadlift 225/155
9 HSPU

19:00
HSPU's were not full ROM, but they were strict

I also got my first full-ROM kipping HSPU afterwards, which is very exciting

Metcon

WOD:

For Time:

3 Rounds:

Advanced	Intermediate	Beginner
21 C2B Pull-Ups 15 Deadlift 225/155 9 HSPU	21 Pull-Ups 15 Deadlift 185/135 9 Push-ups	21 Jumping Pull-Ups 15 KB SDHP 1.5/1.0P 9 Push-ups

Results on beginner using mens weight: 11:36
I forgot my regular watch, so I did not get split times.  I think I finished the first round in about 3:30 - I didn't quite manage to maintain that pace.  SDHP after jumping pullups is really HARD.

Comments:

Max said that this should really be a blazing metcon, and even one round of 21 legit pullups and  15 deadlifts at 135# would not have been anything close to a metcon for me, which is why I opted for the beginner selection at the men's weight.

Having the SDHP right after the jumping pullups was still a little bit of a roadblock to 'blazing' because i frequently had to wait for my hip flexors to recover enough to get another SDHP rep.  The 9 pushups were an absolute breeze. 

I really like that Max has been has been breaking up the workouts into Advanced, Intermediate and Beginner - it really helps to have the scaling pre-thought out.  It's a little disheartening that I am still stuck at beginner level on so many exercises, but only a little.  I know I am still WAY better than I was when I started.  It just reinforces was an amazingly low place that was.

Nancy Failed

"Nancy"

5 Rounds for time;

Run 400 meters
15 OHS 95/65

DNF at 40:00, four rounds.

Was using #80 on the Atlas bar. My OHS really, really suck. There were a couple glorious points where I found a groove and was able to knock out 7 or 8 OHS in a row, but otherwise they were slow, painful and only 2-3 at a time. Need to get better about finding that groove. I stopped due to fears of dropping the bar on my head as my shoulders and wrists got too exhausted.