Travel Day/Rest Day

Columbus Ohio - Full day of meetings and dinner

Push IT

Warm Up:

3 Rounds
5 WB DL
5 WB Squats
5 WB Lunges
5 WB Push-Ups
10 WB Shots

Strength: Push Jerk – 5×3 Same weight. No heavier than 135/95
 

135lbs, 135lbs, 135lbs, 135lbs, 135lbs

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WOD
 

9min AMRAP
3 Deadhang Pullups
6 Thrusters 95/65
9 Situps

8 rounds 3 reps

Double WOD to celebrate my birthday

First WOD was WOD 2 of the WODCLUB Open Crossfit Competition.  This one is interesting as it is all about weight moved.   You have to find that perfect balance of speed with the right level of weight.  I warmed up with 135lbs and knew that would be too heavy for me as I would start to fatigue and with a 2 minute time frame you couldnt slow down. I ended up going 115lbs.  Would like to try it again.

This workout was the WODClub Open WOD 1 time on 01/07/2012
In two minutes do reps of for total pounds moved:
You choose the weight and multiply it by total reps for total score.
1 deadlift
1 clean
1 front squat
1 push press/jerk
(back rack)
1 back squat
1 back rack press/jerk.
Each round is 6 reps, score is total reps multiplied by the weight(including bar) in pounds.

Its a modified bear complex, but all movements can flow,


Tonight I shut down a bit early and joined my wife for WOD 2 of the day over at the Craic house.

Strength: 30mins to find a 5RM Deadlift for the day

My back is holding up well so I pushed it a little further today. 

135 (10) Warm-up

185 (5)

225 (5)

255 (5)

285 (5) all done without reverse grip

315 (5)

345 (5)

365 (5)

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WOD
6min AMRAP
6 Deadlifts 155/105
6 Knees to elbows
6 Burpees

Susie counted for me so all I had to do was just keep moving.  7 rounds plus 8 reps

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Rest Day - Travel Day

memorial service for my father in law Mike Chace

Florian Snatch Practice

Just over 6 weeks out until the Crossfit Open competition begins. I will really try to focus on technique and goats for here on it. I wont be able to make any significant strength gains at this point so Im better off getting more efficient. Today was all about that.
Snatch Skills - Doing 3 to 5 reps at a weight that might come up in a compeition - between 75 and 95lbs.
WOD - 3 min drill
Row 500M and then
Max Snatch @ 75lbs
This went really well. For the 500 Row I was in the high 1:30's to low 1:40's and then slowed at the end so i could hit the snatches straight away. Got 21 in about 1:10. I think if I do this one again I will do 300m row and then 21-15-9 of snatche

Snatch Skill Work

Just over 6 weeks out until the Crossfit Open competition begins.   I will really try to focus on technique and goats for here on it.  I wont be able to make any significant strength gains at this point so Im better off getting more efficient.  Today was all about that.  

Snatch Skills - Doing 3 to 5 reps at a weight that might come up in a compeition - between 75 and 95lbs.

WOD - 3 min drill

Row 500M and then
Max Snatch @ 75lbs

This went really well.  For the 500 Row I was in the high 1:30's to low 1:40's and then slowed at the end so i could hit the snatches straight away.  Got 21 in about 1:10.  I think if I do this one again I will do 300m row and then 21-15-9 of snatches

I will up load the video later. 

Thats more like it

 WOD 1
4 rounds
1 min each station for max reps. 1 min rest between rounds
Air Squat
Kettlebell Swing 53/35
Box Jump 24/20
Situp

I messed up and grabbed a 70lb KB and didnt realize it until after the
first round. That was tough!

I got 464 reps 140, 110, 107,107 my KBS dropped off hugely

So last night i get an email from a work colleague asking me If i was doing the WODClub Open.  I had no idea what that even was.   So I went on line and checked it out and realized they had a masters category.    Oh and by the way the first wod deadline was today.   I decided that if after I got back from dropping Jack off at a friends if coach Dork was around I would try to get it in.  The Stars were aligned and i was able to do it. 
The first workout of the 2012 WODClub Open is 'Cindy was a nice Girl'.

10 Min AMRAP Every Rep Counts
Buy in:
50 KB swings at 53 lbs

Then do rounds of:
5 Chest to Bar Pull Ups (Masters Standard Pull Ups)
10 Hand Release Push Ups (feet on 45lb plate)
15 Front Squats at 95lbs for master

208 reps. I was in the top 10 for awhile but that is long gone.

Score is total reps of all movements.