WOD 5/31/08

Overhead Press: 95-115-135x-115-125-135-140x (failed 3rd rep)
Back Squat: 135-155-175-190-210-230-235-240-250-260x-260 (x-fail 1 rep)

WOD 5/29/08

Warm-up: 2x long block run, 15 squats, 15 DB Push Press (20#, 20, 25)

WOD: 5 rounds
10 Wall ball (20#)
10 Slam ball (12#)
10 Pull-ups

Time: 8:50

7 x 5 Ab rollers

Skills: 5 x 5
Push jerk from clean (95#)
OHS (65# + wood bumper plates)

WOD 5/27/08

Warm-up: 3x 400m row, 10 each KB swings (12kg), push-ups, pull-ups, 2x sampson stretch

Skills: 5x 30 sec each
Handstands
L-sit (tucked for last couple sets)

WOD: Modified Fran
21-15-9

Wall ball
Pull-ups

Did all sets completely.

Time: 4:23

Back Squats:
3x (145, 165)
5x (145, 165, 195)
4x (205)

WOD 5/26/08

My first Murph went well. I broke sets up into 10 even sets of 10-20-30. I took long, luxurious breaks between movements. The people that faired the best in the 35-45 minute range seemed to be doing Cindy. I'll try that next time.

I walked a lot of the last mile. I wasn't dying or anything, but my legs just wouldn't cooperate.

WOD: Murph
1 Mile (9 mins)
100 Pull-ups
200 Push-ups
300 Squats
1 Mile (a long, long time)

Time: 1:06:15 (Goal: 1:00)

Cool down:
1000m row (6:30 easy pace)
1/2 mile run/walk

Skills:
2 clean pulls, 1 clean
(95, 115, 135, 155, 135, 115)

WOD 5/24/08

Our WOD was in competition format today, so we lifted three times each for snatch and clean and jerk. There's almost a hundred pound difference between my movement and pull weights. In theory, with pristine technique, you should be able to complete the full movement equivalent to your pull weight.

I clearly have a lot of work to do.

WOD:
Snatch: 74-74-84
Clean & Jerk: 114-124-134

Skills:
Snatch Pull: 184-204-214
Clean Pull: 204-214-224

I've never done either snatch or clean pulls before but they did wonders for my form. It's all starting to make sense now. Along with the drop snatch, this is going to get worked into my daily WODs.

WOD 5/22/08

Warm-up: 3x 1 block run, 10 squats, 10 push-ups, 10 pull-ups, 2 sampson stretches

15 Minutes handstand on the parallettes. I did the first 5 minutes without the wall with lowers to straight leg planches (no hold).

WOD: Fran (modified)

21-15-9
DB Thrusters (45#)
L-Pull-ups (kipping)

Time: 12:12

5x5 Ab rollers (45 sec rest)

Co-ed League

Stat line: 5-6 with all line drives and an inside the park homerun.

I've been playing well over the last couple weeks. My defense is much improved too. I realized at one point that I hadn't committed an error, mentioned it to left field, said I wasn't superstitious, and promptly got eaten alive by a grounder.

My final play of the game was a double play with a long throw from third -- the first in my life.

After starting the season 0-5, I'm hitting .656 hitting from the 3- or 5-hole. I'm pretty excited.

WOD 5/20/08

Warm-up: 3 x 75 Jump rope, 15 OHS, 15# Push press, Sampson stretch

8 x 20 sec Hanging L-hold (45 sec rest)

WOD: Cindy (rounds in 20 minutes)
5 Pull-ups
10 Push-ups
15 Squat

Rounds: 17 + 5 pull-ups

Finished 3 more rounds for pride to make it a full 20.

Monday Mens League

5-6 (7 at-bats, 1 ground out, 1 fielder's choice) tonight with a couple nice line drives to center. The error-less game continues to elude me. I caught everything that came my way save one ground which advanced a runner. They're never gonna call me up to The Show at this rate.

I need to work on improving my sprinting. I have this bad habit of sprinting heel to toe in anticipation of driving it into first base on a grounder. My spine and lower back take a beating.

WOD 5/17/08

40 PUs today (PR). New goal 50.  There was discussion today while lifting that Fran is easiest straight through as opposed to stopping, re-cleaning the bar, then pressing.  Also, that the middle 15 is overwhelmingly the worst set.

I'll have to put this to the test, but I suspect that going slow and steady will trump speed at my current time (6:14). The key is to get through the middle 15 in one shot.


AM:
3 x 1 Block run, 10 Wall ball, 10 Sit-ups
PVC Handstands without the wall

PM:
Warm-up: OHS
3 x 3 Pocket snatch (65, 85, 85)
3 x 2 Snatch (85)

3 x 2 Pocket Clean (85)
3 x 2 Clean (85)

4 x 2 Rack jerk (95, 165)

Pull-ups: 40 PR

WOD 5/15/08

Warm-up: 3x 1 block run, 10 each squats, push-ups, pull-ups

WOD: Fran
21-15-9

Thrusters
Pull-ups

Time: 6:14 PR (previous 8:13)

Skills: 5 rounds
Drop snatch + 3 OHS
(65-65-85-85-85)


Climbing: 5.9, 5.10, 5.10

WOD 5/14/08

2-3 with 2 runs scored and a strikeout.  I had to buy two rounds for the KO.

I've been playing some pretty good D resulting in 5 of the 20 put-outs I was involved with.

WOD 5/12/08

Warm-up: 4 x 100 Jump rope, 21 KB swings (8kg), 21 Jumping pull-ups

7 x 5 Ab rollers (45 sec rest each set)

WOD: 4 rounds
21 Slamballs (20#)
15 KB swings (20kg)
9 Burpees

Time: 11:02 (Rx)

5x10 OHS (PVC)
5x10 Walking lunge (all but 2 w 30# vest)
5x10 Squats (30# vest)

WOD 5/11/08

Picture from CrossfitDC

Warm-up: 5xDL (95, 135)

WOD: 30 minutes for rounds

Max DLs (185)
Obstacle course x 3 (length of basketball court)

• Hurdle
• Crawl under PVC (18")
  
• Jump over yoga mat
• Wall walker (face-side handstand, touch the wall with alternating hands)

Rounds: 6 + DLs

DLs: 12-7-7-7-7-7-12
Course: 6 full rounds

Tabata squats: 14-15-13-14-14-14-14-14

WOD 5/10/08

Run: 1/2 mile, 1/2 mile, 1/4 mile, 1/4 mile (2 min rest)
Tabata squats: ave ~14

Lynne: 5 rounds
Bodyweight bench (165)
Max pull-ups

Bench -- 11, 10, 9, 8, 7 (45 total); goal: 30
Pull-ups -- 30, 22, 30, 23, 30 (135 total); goal: 100

Tabata squats: 14, 14, 13, 13, 13, 12, 9, 12Crossfit Challenge

WOD 5/8/08

This was my first full Rx Diane attempt and it's hard! The deadlifts weren't terrible, but 45 HSPUs is soul-crushing. My shoulders did not always hit the parallettes, but almost every handstand had full extension.

Warm-up: 2x 2:00 Jump rope, 15 push-ups, 15 pull-ups

WOD: Diane
21-15-9

225 Deadlift t (6-5-5-5, 5-5-5, 5-4)
Handstand Push-ups (5-4-3-3-3-2-1, 3-3-2-2-2-1-1-1-1, 3-2-1-1-1-fail-fail-1)

Time: 22:09

Climbing: 5.9, 5.10, 5.10c

Best game this year

Even though I made one throwing error, this was probably my best game ever. 4-4 at the plate with 3 stand-up doubles. The last one was a bloop single and I was lucky because I over-swung.

I'm not known for my arm, but I caught a grounder at third and threw a seed right to the first baseman's glove.

WOD 5/6/08

Warm-up: 2 rounds 1 block run, 15 OHS (PVC), 15 Pull-ups

WOD:
Overhead Squat 8-6-5-5-3-2 (65 95 115 135 155 PR 165x2 PR)
Push Press 8-6-5-5-5 ( 95 125 145 155 175 PR)
Power Clean 5-4-3-3-3 ( 95 115 135 145 165* PR)

* failed on final 2 attempts and went back to 145

Climbing: 5.7+, 5.9-

WOD 5/4/08

I've been hitting it pretty hard this week. This pictures pretty much says it all.

Pull-up Challenge: 32 (PR)

50 Burpees
100 Squats
For time -- no idea what I scored

WOD: 5 Rounds
15 Sit up with Abmat (Rx 21)
14 KB Swings (12 kg, Rx 20kg)
7 Thrusters (95#)

5 x 3 KB Windmills (8 kg)

WOD 5/3/08

In between WODs I got body work done in Ayurvedic Marma point massage, craniosacral and myofacial therapies. If you've never done it, run (do not walk) and make an appointment. It's not like deep tissue massage which disappointed me at first.The practitioner sort of prodded at certain points on my body and tension would release in other seemingly unrelated areas. It was a little trippy.

In other news, at the end of July, I'm competing in an Olympic lifting comp in York, PA. That should be interesting. I haven't maxed out yet so I have no idea what I'm supposed to compete. I might be able to hit my summer goals of 135 snatch and 150 C&J by then.

AM WOD: 4 rounds for time

1 block 1 round -- 500m row 3 rounds
15 Wallballs (20#)
15 Push-ups
15 Pull-ups

Time: 20:30

PM WOD: lots of technique work
Burgener warm-up
4 x 3 Drop snatch (95, 115*, 115, 115)
2 x 3 Snatch (115, 115)
2 x 3 Split jerk (115, 115)

* failed twice

21-15-9 Pull-ups (all unbroken sets)

WOD 5/1/08

Warm-up: 1 lap, 10 each squats, push-ups, pull-ups

5x5 Ab wheel - 1 min rest between sets

WOD: Push press - 8, 6, 4, 2, 2 (95#, 115, 130, 145, 165)
3 x 500m on the C2 (Rx <2 min): 2:02, 2:14, 2:11