So I've missed a number of WOD's in here now.  Plus I was away for a week.

042809

I was excited for this WOD…  until the first set.
But it turned out pretty good.  I may have over-warmed up with those duck walks tho..

65# OHS
24″ Box Jumps
25-20-15-10-5
11:13 (I think)

050209

400m Run

35 situps

4 RFT

12:35

Solid I think.  Felt good after this workout.  Feel I could have pushed the pace a bit more on the running but very very focused on the pose method.  Calves ended up being very sore for 2 days after so I haven't perfected it, but feel alright with it.

Ran on a nice indoor track.  I should have tried it without shoes in hindsight.

Post edited 3:12 pm - May 6, 2009 by Ryles

050509

“Every Round Counts”

10 WB 20#

10 Box Jumps 20″

10 DL 205# (185#)

10 Burpees

AMRAP in 20 min

This is CrossFit qualifier workout.  No cheating or short-cuts allowed at all.  Wall ball throws must be within 2 inches of target.  Box jumps only count if both feet are completely on platform.  Deadlifts need full extension (shoulders behind hands) and no dropping the bar.  Burpees need absolute full body extention at the top, and full chest fully on the floor.

4 Rounds + 10WB + 5 jumps (DL @ 185#)= 175 rounds.

I knew from the start this was going to be a challenge. I set in my mind that I’ll just go and work hard, but I’m not going to try and destroy myself. I think that helped.

I did a couple warmups with the DL’s and although I really wanted to just try the Rx’d.. knowing that the DL’s would really really slow me down, I humbled myself and just took the 185# and thank goodness. As it was, I was crapping out in form at the end.

I was also super strict on myself for the wallball. I’m actually pretty accurate at those, so I got pretty picky. I also think I ended up doing an extra 20 or so.

My body is in rejection of the last two days. I’m happy because I didn’t leave much on the table, I worked hard and feel good about it. I did end up hurting my upper right glute, to the degree that I’ll certainly have to take a day or two off. I felt unsure about it before I started the WOD and I probably should have taken even lighter weight.  I over did it in the combination of the WOD's the last 2 days.

051209

1000m row

1000m run

100 DU's

Due to injury I just ran 2000m and did the full Du's.  I ended up at 14:59.

I took the cadence beeper with me on my run and really worked hard on doing the pose running.  I think I did 400m extra run however because I honestly lost track of how many trips I made, but I would rather do too much than too little.

061109  (Level 1)

Annie

DU's

Situps

50-40-30-20-10

as Rx'd 8:18

First full effort WOD since my SI joint / Groin injury.  Felt really good to not hold back and give full effort again.  DU's were absolutely solid.  Didn't miss one!  Could have easily broke my record of 53 in a row.

Situps were disappointing, need to get on those more.  As many people were anchoring this time, I'd like to try that next time myself.  I'm super confident that would decrease my time.  In any case, I'm quite happy with this WOD and my time.

061509

5 x 5 Thrusters to Max

Finish with 10 min HSPU work

5×65

5×95

5×105

5×115

5×115

I opted to do 115 again because I felt my form fairly wobbly on the first try and I didn’t necessarily feel like I could even do it again, but I got it. I could probably go up by 5lbs next time.

Still trying to get back into things.  Still very sore from Cindy on Friday.  Couldn't do full pullups or Ring Dips for the warmup.  Chest to floor pushups make an enormous difference.

062209  Level 1

55/75# SDLHP

55/75 # Push Press

21-18-15-12-9-6

For Time:

Full reps but weight scaled to 55# 8:39

Noticed that recently the target times for scaling the WOD's are between 6 - 10 min depending on the WOD, but they are specifically targetted to be very short.  Rarely are we going past 10 min WOD's.  The intensity goes up obviously and I think that's the point.  23 min WOD's are somewhat of a relative marathon and intensity can only be so high.  I like this direction.

SDLHP seemed to be pretty good.  Lot's of reps take their toll and I could probably go to 60# however, the push presses are significantly limiting.  Press strength is rather low and something I just have to work on.  It's difficult to feel awesome about my press performance in relation to other people of my size and level, but I'll have to take it on the chin until I can just get better.  Regardless I know that I'm giving my best effort and I'm improving slowly.