July 30, 2012

WOD #340: inverted burpees, thrusters, double-unders

From CrossFit Mississauga.

Back Squat 1x20xM.E.
Rest 5 minutes.

Complete as many rounds as possible in 10 minutes of:
5 Inverted Burpees, scaled
45 pound Thruster, 10 reps
30 Double-unders

BUY-IN:  2x 400m run
20 squats with 10# plate
15 CF-style push-ups
15 sit-ups
15 back extensions
15 pull-ups

Back squat 1×20
125# solid PR!

WOD:  3 rounds + 3 inverted burpees (I can only kick up the legs a little bit)

CASH-OUT:  none

Boy was I gassed after the WOD!  In fact, I was probably gassed after my back squats.  Those felt great.  Went down deep for each rep, started bringing in the knees near the end but was reminded to push them out by the trainer, and it really made a difference pushing back up (as it should!).  Inverted burpees are yet another skill I must work on.

July 25, 2012

WOD #339: 2012 CrossFit Games Open Workout 12.5

From CrossFit Mississauga.

1-1/4 Front Squat 2-2-2-2-2 (down to below parallel, then back up to”1/4 squat” position, then back down to below parallel, then up to rack position = 1 rep)

Rest 5 minutes.

2012 CrossFit Games Open Workout 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

This is a timed workout. If you complete the round of 15, go on to 18. If you complete 18, go on to 21, etc.

BUY-IN: 2x 400m run, 10 squats with 10# plate, 20 dislocates

1-1/4 Front Squat 2-2-2-2-2
95-105-115-125-135(fail on 2nd rep)

WOD: 12 thrusters + 3 C2B, last time 15 thrusters + 5 C2B

CASH-OUT: none

Very difficult WOD.  I amd sure to get chest-to-bar pull-ups, even if sometimes, the bar wasn’t touching my chest (but I was going up high enough).  I hope to get more next time.  The front squats were great too.  I equalled my 1-rep max but this shoulder and elbow flexibility makes it such that I can’t lift more until I can rack that bar without using my arms to keep it in place.

July 23, 2012

WOD #338: DT

From CrossFit Mississauga.

Deficit Deadlift 3-3-3-3-3 (standing on a 25# plate)
Rest 5 minutes.

“DT”, scaled
Five rounds for time of:
155 pound Deadlift, 12 reps
75 pound Hang power clean, 9 reps (instead of 155#)
75 pound Split jerk, 6 reps (instead of 155# push jerk)

BUY-IN: 400m run
20 Good mornings with 45# bar
20 stiff-legged DL with 45#
10 scorpions
20 dislocates

Deficit DL

WOD: 14:58
1:37, 2:37, 3:14, 3:50, 3:40
Split jerks unbroken

CASH-OUT:  none

Great WOD. Had the chance to work with a trainer and she gave me great advice. Until flexibility in the shoulders will allow me good form to get under the bar with a push jerk, I will substitute the split jerk for the push jerk. Next time, I’ll try a greater weight for the HPC and SJ.

July 21, 2012

WOD #337: Nancy

From CrossFit Mississauga.

Back Squat 1x20xM.E.
Rest 5 minutes.

“Nancy”, puppies version
5 rounds for time of:
400 meter run
PVC-15 pound Overhead squat, 15 reps

BUY-IN:  400m run
20 dislocates
15 pull-ups
10 push-ups
5 burpees
stretching with band

1×20 120# back squat (up 5# from last week)

WOD:  15:04
2:28, 3:17, 3:17, 3:05, 2:55
1st round wooden stick, next four #15 bar

CASH-OUT:  15 #25 OHS

Once again, I faced the dreaded OHS for the WOD.  It seems that I keed a lot of limbering up before doing them.  MY sets got faster even though I switched to a heavier weight because I could do down fast, to the bottom and then back up without losing balance and keeping that bar over my head.  It wasn’t as good as the first time I did Nancy, but then I wasn’t able to go down nearly as far on the squat back then either.

July 20, 2012

WOD #336: Pull-ups and push press

From CrossFit Mississauga.

Shoulder press 5-5-5-5-5
Rest 5 minutes

AMRAP 10 minutes
7 pull-ups
7 45# push press

400m run
20 squats with 10#
20 CF push-ups
20 jumping pull-ups
20 dislocates

Shoulder press 5-5-5-5-5
45-55-65-65-65(F on last rep), which is almost as good as last time I did this.

WOD:  9 rounds + 5 pull-ups
all PP unbroken, 1st 7 rounds of PUs unbroken

CASH-OUT: none

I enjoyed this WOD.  Again, shoulder flexibility is inhibiting my progress, but I got some good tips on how to improve (ribs down when lifting so that I don’t arch my back to overcompensate for stiff shoulders).  Time is really what I need.  I will try the WOD again with more weight, perhaps even 65# and try for lifting the same amount of weight overhead, so 5.5 rounds, minimum.


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