November 29, 2011

5:30am Class

Strength: Back squat week 3
105x5, 120x3, 130x2. It's been awhile...

WOD: For time:
100 double under buy in
Then, 3 rounds for time:
- 10 deadlift
- 10 bar facing burpees

Weight/specs: 3x singles, 85# deadlift
Result: 11:03
Notes: Probably could have finished quicker if I didn't try to start with doubles! Wasted almost a minute :( Rest of it felt great, though! Even burpees :)

November 25, 2011

Ithaca! 11am WOD

"Fight Gone Bad"
3 rounds for time, 1 minute at each station:
- Row
- Wallball
- Sumo Deadlift High Pull
- Box Jumps
- Push Press
- Rest

Weight/Specs: 6 on row, 16# WB, 53# SDHP and push press, 20" box (step ups)
Result: 210
Notes: 215 with 5 @90% wallballs round 2... haha! Super tough :( Row could have been stronger but legs still recovering from marathon, as well as box jumps (couldn't jump, had to step up). Overall felt great to get back into the swing of things.

MARATHON! November 20, 2011

7am


Philly Marathon


That's right, baby! 26.2 miles of wonderfulness.

Finished about 4:45. Probably closer to 4:50. No clue what my splits were, wasn't paying attention :)

Ran with a random fellow crossfitter from North Carolina. Met up around mile 1 and finished it out with him, super awesome! Also, my sister met us around mile 22 and we ran it home together.

The ball of my right foot hurt, my achilies on my left leg, my right groin, and both hips were hurting (hips only a little). Left shoulder is a bit raw, but to be expected. Living on Advil :) Ate dates, a few orange slices, and had water and gatorade throughout race. Overall feel pretty good!

I officially completed my goal for 2011 and I feel damn good about it. Check this one off the bucket list!

November 12, 2011

9:30am Class

Strength: Make up day... Push Press week 4
55x5, 65x5, 75x5

WOD: 21-15-9 For time
- Sumo deadlift high pull
- Box jumps
- Floor wipers

Weight/Specs: 55#, 20"
Result: 9:19
Notes: Went a little light than Rx for weight to keep better form; box jumps tough after sumos, haha! Floor wipers were good; shredded abs :)

November 9, 2011

I'm slackin! Three days late to post 0:)

6:30pm Class

Strength: Sumo deadlift high pull week 2
(yea, I'll get back to ya...)

WOD: Baseline x2
1.) FOR TIME
- 500m Row
- 40 Air squats
- 30 Sit ups
- 20 Push ups
- 10 Pull ups
rest 5 minutes
5.) FOR TIME
- 500m Run
- 40 Air squats
- 30 Sit ups
- 20 Push ups
- 10 Pull ups

Specs: Rx'd!
Result: 6:02; 6:06
Notes: Row kills legs for squats. Overall felt good :) Need to work on kip for pull ups.

November 3, 2011

5:30pm Class


Strength: Sumo deadlift high pull (SDHP) week 1
55x5, 65x5, 70x6
Could have gone more, but wanted to keep in good form point blank! Remember to fully open hips before pulling bar up.


WOD: "Fibinacci Cont'd"
For Time:
- 13 HSPU
- 21 Box jumps
- 34 Push ups (new standard)
- 55 Straight leg sit ups
- 89 Air squats
- 144 single jumps

Specs: 25# plate for HSPU, 24" box
Result: 9:53
Notes: Awesome! HSPU, as always, hold me up just a tad. Box jumps slow but steady. Push ups were decent. Air squats got tough, haha. In all I loved the workout.

November 1, 2011

5:30am Class


Strength: Back squat week 2 (again..)
100x3, 115x3, 135x3 (ugly..)


WOD: "Fran"
21-15-9
- Thrusters
- Pull ups

Weight/Specs: 55#, purple
Result: 7:57
Notes: The press part of the thruster killed me... I was feeling fine with the squats, but I just couldn't get my arms up. Those were probably some of the better pull ups I've done recently, though!!