Friday, November 12, 2010

HSPU, Modified Nancy: hill run and OHS

3x3 HSPU full ROM, but scaling using the steps on a ladder...

4RFT:
Run Chateau Hill
15 OHS 65#
10:57

Wednesday, November 10, 2010

11/9/10

11/8/10
No strength work today...that's a mistake. But I guess it was good to just get in some work after being sick, busy with finals, and lazy for 5 days without working out!
My own little creation inspired by Fight Gone Bad:
3 Rounds of as many reps in one minute for each movement:
Strict pullups
Push Jerk 95#
One Arm DB Swing 40#
Squat 95#
Rest 1 minute in between rounds.

Rest 1:30,
Chateau hill sprint: 35 seconds. Was going to do 3 but felt a slight twinge in my left glute so I called it there! Legs were nice and dead for the sprints!

11/9/10
Shoulder Press: 65x5, 75x3, 95x3, 105x3, 110x3, 115x3, 120x1, failed on 2nd attempt at 120
Pyramid Double Helen from 2010 Crossfit Games:
Run 1200m, 63 kb swings 53#, 36 pullups
Run 800m, 42 kb swings, 24 pullups
Run 400m, 21 swings, 12 pullups
25:02
This was...kinda fun?  It was a grinder and was raining so that was a nice added element...I probably paced things a little too much since I was able to do everything unbroken on the final round.

Monday, November 1, 2010

10.31.10 Squats. Metcon: Pullups, Box Jumps, KB Pulls & 11.1.10 Chipper

10.31.10
Squat warm-up: 5x30 seconds at bottom of squat
SQUAT: 85x5, 105x5, 125x5, 145x5, 165x5

4 Rounds:
6 C2B Deadhang Pullups
15 Box Jumps 33"
8 One Arm 88# KB Pulls onto 41 1/4" box (4 per arm)
Rest 1 minute between rounds
2:00, 1:42, 2:02, 2:26

The squats were good.  I'm working on switching to high bar back squats so I'm not used to going low.  I get much lower, but I'm only getting the stretch reflex on a few reps.  Decided to not push it anymore today.  My legs were tired but my knee felt great and I just didn't want to push it till it hurt.  Maybe a bit conservative but I'm ok with that!  Just happy the knee is better.
Fun metcon Joe and I came up with.  High box jumps are always good.  The pulls were basically the pull of a one-hand kb snatch and it was nice n' heavy...good stuff! 

11.1.10
Today I took from the Team Rogue Vs. Team Again Faster Event 11 that is posted on Tuesday's posting on crossfit.com and scaled it.
For time:
Row 20 Calories

20 KB Push Press 35#
50 Double Unders
20 Box Jumps 33"
20 Wall Ball 10#
20 Bench Press 95#
9 Rope ascents on a 4'(?) towel-rope
11:35

Just got 'er done today.  Nothing impressive and no strength work.  Better than nothing.