Cindy

AMRAP in 20 minutes:
5 pull-ups
10 push-ups
15 squats

14 + 13 squats RX (PR)

This is a slight PR, and only 2 reps shy of the 15 rounds that has, apparently, eluded me for years (I thought I had a 15-round Cindy, but if I do I never wrote it down).

Knee still hurt for the first half, then warmed up and stopped bothering me. But my back has been hurting all day since the workout, which is troubling.

Fight Gone Bad!

Been a long time since we've done this one.

Exercise	Set 1	Set 2	Set 3	Total
Wall Ball	29	20	15	64
SDHP	25	16	16	57
Box Jump	25	20	17	62
Push Press	18	15	15	48
Row	20	18	18	56
TOTAL	117	89	81	287

287RX (pr!)

For some reason, I thought my PR on this was 286, but I can't find any record of that, which means this is a 12-point PR. Hey, that's better than the 1 point I thought it was.

I'm not going to break 300 until I get stronger overhead and can get my push-presses up more in line with the other movements - and I should be able to do better on the box jump, too.

2 PRs

3 short workouts today:

42-30-18
Double-under
21-15-9
Pull-up

4:59 (subbed 2pd KB swings for pullups, due to ab injury)

Work to a 1RM Clean

150# (pr)

Truly awful form, but it got there.

Run 1 mile

5:47 (pr)

4:59
150
5:47

2010-07-27

Max rep pull-ups every 3 minutes on the 3rd minute for 12 minutes (5 rounds)
Max rep push-ups every 3 minutes on the 3rd minute for 12 minutes (5 rounds)
Run one mile

Pushups 16,14,13,10,8
Pullups 13,11,10,8,9
1 mile: 10:15 - new gwpc PR!

2010-07-17 - Deadlifts

Warmup - Run 800m
Today was we tested our Deadlift 1 RM

10 Reps 95#
Deadlift 1 rep @ 70% 1RM 95#
Deadlift 1 rep @ 80% 1RM 125#
Deadlift 1 rep @ 90% 1RM 145#
Deadlift 1 rep @ 102.5% 1RM 160# - PR
Deadlift 1 rep @ 105% 1RM 165# - PR
Deadlift 1 rep @ 107.5% 1RM 170# - got it to my knees- couldn't complete it. still a PR ;-)

Deadlift 20 reps @ 60% 1RM - 95#
Deadlift 30 reps @ 50% 1RM - 80#

2010-06-25

Warmup - row 1000m

Skill work

Worked on Box jumps
2 x 55#, 1 45# x 3
2 x 55#, 1 45#, 1 15# (15.5") x 3
2 x 55#, 1 45#, 1 25# (16.5") PR(?) x 2 or 3 - several attempts - kept getting freaked out.

I had to keep alternating between 15.5" and 16.5". 15.5" was pretty reliably doable. 16.5 i could get once or twice and then couldn't get any more - i think it was more mental than physical though. If i went back down to 15.5 and got confident again I could get 1 or 2 16.5".

I also worked about 30 or 35 right footed pushups (with my left foot hooked over my right foot).

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.

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.

DNF - with a PR

Warmup: ME, ...? Can't remember - something substantial - I definitely felt warmed up. Either saturday or sunday as part of the warmup we did some KB drills. One of the drills was a strict shoulder press, and I managed to Press and push-press the green 12kg KB on both my right and my left side. The press is a new PR for both L & R, the P-P is a PR for the R.

WOD:
Run 800 Meters

25 Pull-Ups *with green assistance band
50 Burpees
75 Push-Ups
100 KB swings 1.5/1.0P

Run 800 meters

Partition the reps in any order.

Results:
I did not originally intend to do this work out at all. I did the warm up with the class, but then I planned to skip the workout in order to set up the 1pm WOD so we could start as close to on-time as possible. It was going to be a long hot day, and I was feeling kinda wrecked, so I didn't mind skipping it. Max convinced me to give it a shot. Every exercise was, for some reason, stupidly difficult, and I only got through 1 round of 5.10.15.20 plus 5 pullups before I realized that I was never going to get done in time for the 1pm workout, so I decided to DNF.The first full round of reps (+ 5 pullups) took me 6:34. My final time for the workout probably would have been in the 50 minute range. However, I DID manage to get a new PR on my 800m time.

4:11.