Yesterday I worked on a little bit of mobility stuff.  Really starting to notice some differences in the hips.  Good stuff!

I got my Wendler press deload out of the way, and then hit up some snatches and then proceeded to kick my ass with a tough WOD.

Snatch @80% x1x5

135#

"Speal vs. Khalipa"
1 Clean & Jerk (155#/105#)
1 round of Cindy
2 Clean & Jerks
1 round of Cindy
3 Clean & Jerks
1 round of Cindy...
...10 Clean and Jerks
1 round of Cindy

20:52

I don't even think I beat my old time on this one.  I felt pretty good through 4's, but then just ran out of gas.  Had zero energy on the Clean & Jerks.  The "Cindy" rounds were always easy, other than taking extra time getting on the pull-up bar and getting the squats started.  This WOD is a brutal one.  Will definitely do this again, but not alone!

Getting my mobility on while I write this one. So yesterday was another short WOD day. Mainly because I ran short on time.

Snatch balance - Max for day

Power snatch + 2 OHS @80%

Hit 150# for my snatch balance. Still need top work on my speed under the bar!

Did my power snatch/OHS combo at 120#. Felt good on these ones. I need to start working more OHS and power snatches in!

So yesterday, I was planning on doing a double.  I hit the ridge for the 9:30 class planning on doing the Again Faster WOD 4 with Rob.  I had forgotten that Tom told me Monday was a hero WOD for a soldier that was also a crossfitter at Rainier CrossFit.  When I saw the WOD I really wanted to do the hero WOD in support, but unfortunately time did not cooperate.  So Rob and I tackled the WOD 4.

WOD 4:
8 Rounds
100m Sprint (50m shuttle style)
8 Burpees

6:49

This was a real lung burner.  Only 40 or so seconds off of Pat Barbers leading time.  May have to try this one again!

I planned to take on "Jack" after work, but this cold is still lingering around and I felt pretty beat up by the time I left work.  I decided that heading home and getting some sleep would be a better option.  I will definitely be making this one up this week.

Sunday Oly Day

So after watching the CrossFit/USAW open the whole weekend, I just had to do some snatches and some clean & jerks.

Worked my way up to a max in both today.  Finally hit 160# on the snatch.  Still need to work a lot on getting under the bar faster.  As Burgener would say, I need to be a "junkyard dog."  Was getting a little better on the last couple snatches.

First hit 205# on the clean and jerk pretty easily.  Went up to 215#, hung out too long at the bottom of the dip, ended up pressing it out to finish.  Went up to 220# and really tried to shorten and speed up my dip and drive.  Felt much better and nailed it pretty good.  Slight arm bend on my right arm.

Then I went for a little metcon to finish things off.  Decided to save the triplet from the open for another day.  So I went with a CF Football WOD.

AMRAP in 12 min. of:
3 Handstand push-ups
5 Pull-ups
7 Knees-to-elbows

10 rds Rx.  Was kind of surprised with how well I did with the HSPU's.  Perhaps they are coming back!

Friday 2fer

Yesterday was a fun day! Jeremy and I headed down to the Bat Cave (Allen's new spot). Allen came up with a killer WOD for us:

In teams of 2, with only 1 person working at a time:
50 deadlifts (225#)
4 prowler pushes (hi/low)
2 rope climbs
30 deadlifts
4 prowler pushes
4 rope climbs
20 deadlifts
4 prowler pushes
6 rope climbs

Jeremy and I took on Allen and Ryan. We clocked in at 12:06. Prowlers are awesome!

I decided to get another wod in last night up at the ridge, and this morning I'm questioning just how bad of an idea that really was.

2009 games wod:
3 rounds
30 wallballs (to 10.5ft)
30 snatches (75#) (movement must start below the knee)

18:57

I now know why so many of the competitors were complaining of their lower backs seizing up! Holy crap this was a low back destroyer. About half way through I found it was easier for me to just start from the ground every rep, rather than start in the hang and lower below the knees and go.

Friday!

So after sitting in the truck all day yesterday, I really had no motivation to do the "Speal v. Khalipa" WOD.  That, and I really didn't want to do it alone!  So after I cranked out my Wendler deadlifts, I just came up with a quick easy little WOD.

Deadlift results:  I hit 10 reps at 400#!!!  WOW!  That was heavy!

WOD:  5 Rounds
5 Muscle ups
200m run

Did this in 12:17.  Not terribly fast.  Got a little to greedy on the second round of muscle ups and ended up failing 2 in a row.  Felt good to get running and try and sweat out some of this cold.  This one was perfect to do solo, Solly got to go with me on all of the runs.

Today, Jeremy and I are heading down to Kent to check out Allen's new spot!  No idea what Allen has in store for us, but he did tell me that he's got sleds and all that kind of stuff...

Long day ahead.

Heading out in a few minutes to head East to Kennewick.  I have to turn in a background packet, hopefully all goes well and this means good things!  Excited/nervous a little bit.

I'm hoping to be home in the early afternoon for a good training session.  On the bill for today is:

Wendler Deadlift
170/210/250
5x315
3x360
1+x400

"Speal vs. Khalipa"

Going to be a tough day of training, but it will be awesome!