Doing a ride along with Kennewick Fire Department today! Fun times! Took a break after dinner to hit a little WOD at the station. I definitely should have waited much longer before trying this one.
"Hotel" WOD:
100 DB hang squat clean to thruster (35#)
*every minute do 5 burpees
13:51
Once I hit 50 squat clean to thrusters I had a hard time doing more than 5-10 before I had to do more burpees.
Friday, June 4, 2010
Thursday June 3rd
Swung by SnoRidge on my way east for a quick WOD. Or at least I thought it was going to be quick.
From the SW Regionals:
5 rounds:
5 Muscle-ups
10 power cleans (135#)
Run 200m
19:51 (I believe off the top of my head.)
This one was tough! Had to break up the muscle ups starting in the third round. Had trouble with the power cleans, perhaps still feeling the crazy amount of deadlifts on Sat.
From the SW Regionals:
5 rounds:
5 Muscle-ups
10 power cleans (135#)
Run 200m
19:51 (I believe off the top of my head.)
This one was tough! Had to break up the muscle ups starting in the third round. Had trouble with the power cleans, perhaps still feeling the crazy amount of deadlifts on Sat.
Thursday, June 3, 2010
Memorial Day Weekend
This past Memorial Day Weekend, I joined Tom in taking on a Hero WOD a day. If you have ever taken on a Hero WOD, you know that this is no easy task. If you are unfamiliar with Hero WODs, they are hard, they usually have some advanced movements in them, and they are designed to challenge you mentally.
First up was:
"Joshie"
5 Rounds for time
21 Dumbbell Snatch, right arm (40#/25#)
21 L-pull ups
21 Dumbbell Snatch, left arm
21 L-pull ups
Sunday was an epic trainers WOD. We all met in the evening to take on:
"McGhee"
AMRAP in 30 min. of:
5 Deadlifts (275#/185#)
13 Push-ups
9 Box jumps (24"/20")
Monday, after watching two classes take on their choice of either "Jerry," "McGhee," or "Erin," Jeremy and I decided to stick with the original plan and take on the new hero WOD "Nutts"
"Nutts"
10 Hand stand push-ups
15 Deadlifts (250#)
25 Box jumps (30")
50 Pull-ups
100 Wallballs (20#)
200 Double Unders
400m Run w/45# plate
It was an epic weekend! A lot of hard work, and good times with great friends. It was awesome to see so many come out to honor the fallen on Monday. Everyone gave their all in each workout!
First up was:
"Joshie"
5 Rounds for time
21 Dumbbell Snatch, right arm (40#/25#)
21 L-pull ups
21 Dumbbell Snatch, left arm
21 L-pull ups
Sunday was an epic trainers WOD. We all met in the evening to take on:
"McGhee"
AMRAP in 30 min. of:
5 Deadlifts (275#/185#)
13 Push-ups
9 Box jumps (24"/20")
Monday, after watching two classes take on their choice of either "Jerry," "McGhee," or "Erin," Jeremy and I decided to stick with the original plan and take on the new hero WOD "Nutts"
"Nutts"
10 Hand stand push-ups
15 Deadlifts (250#)
25 Box jumps (30")
50 Pull-ups
100 Wallballs (20#)
200 Double Unders
400m Run w/45# plate
It was an epic weekend! A lot of hard work, and good times with great friends. It was awesome to see so many come out to honor the fallen on Monday. Everyone gave their all in each workout!
Wednesday, May 26, 2010
Yesterday was a fun day!
Week 1 of 5/3/1
Press
Warmup sets: 55/70/85#
Working sets: 5x90/5x105/7x120#
WOD:
5 Rounds for time of:
15 Hang Squat Snatch (75/45#)
50 Double Unders
14:55 Rx
This was a tough little WOD. Really taxed the grip. I forced myself to do a couple more reps before setting the bar down when I was tired. Was able to hit 7 reps on the first set of snatches in the later rounds. It became more of an issue of holding onto the bar rather than a strength fatigue issue. Good times!
Week 1 of 5/3/1
Press
Warmup sets: 55/70/85#
Working sets: 5x90/5x105/7x120#
WOD:
5 Rounds for time of:
15 Hang Squat Snatch (75/45#)
50 Double Unders
14:55 Rx
This was a tough little WOD. Really taxed the grip. I forced myself to do a couple more reps before setting the bar down when I was tired. Was able to hit 7 reps on the first set of snatches in the later rounds. It became more of an issue of holding onto the bar rather than a strength fatigue issue. Good times!
Monday, May 24, 2010
Day 1 down!
Week 1 Back squat (305# 1RM, 275# working load)
Warmup sets:
5x110/140/165
Working sets:
5x180/205/235
Clean pulls
5x225/245/265
WOD:
Front lever
60 seconds of total work
3 second holds
Rest 2 min.
The last set of back squats I ended up doing 8 reps. The hips were a little bit tired from the heavy jerks on the weekend. For the front lever skill work, I was running short on time so I cut the rest down to about 1 minute. Scaled to the tuck position with flat back.
Week 1 Back squat (305# 1RM, 275# working load)
Warmup sets:
5x110/140/165
Working sets:
5x180/205/235
Clean pulls
5x225/245/265
WOD:
Front lever
60 seconds of total work
3 second holds
Rest 2 min.
The last set of back squats I ended up doing 8 reps. The hips were a little bit tired from the heavy jerks on the weekend. For the front lever skill work, I was running short on time so I cut the rest down to about 1 minute. Scaled to the tuck position with flat back.
Sunday, May 23, 2010
Road to the Games '11
So I haven't posted here in awhile...but tomorrow is day 1 of training for the games in 2011! I am going to chronicle my training from now until the 2011 games. Follow along if you want, give me tips or suggestions, or even some workouts. My goal? Make it to regionals next year, or be on a team that makes it to the games! It's going to be a long ride, with lots of ups and downs along the way. Hang on, because it's time to Do Epic Shit!
Wednesday, March 10, 2010
Coach Jeremy's First Class
Coach Jeremy conducted his first class at the corporate gym last night! It was a big hit with the ladies that came out to give CrossFit a try! Great job everyone! Keep at it, I know you'll love it! I promise!
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