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 5/22/08

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)

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

First Rx Fran - 8:13

My goal is sub-7 minutes, so I have some work to do.

Warm up:
50 Jump Rope
10 Squats
10 Push-ups
10 Pull-ups
1 each Sampson Stretch

WOD: For time
10 Sumo Deadlift High Pull (1/2 pood)
10 Dumbbell push Press (20#)
10 Front Squat (PVC only)

Fran: not timed
21-15-9

Thrusters (65#)
Pull-ups

GTG: 100 Push-ups

Warm-up: 10 Push-ups, 15 Squats, 40 Windmills (3# each arm)

WOD: Dumbbell Fran
(21, 15, 9)
Pull-ups
Thrusters (25#)
Time: 4:47 (PR)

Dip ladder: 1...12...1
Pull-up Madness: 14
Good Mornings: 3 x 10 (15#), 1 x 10 (25#)

I had to check the clock several times because I couldn't believe my Fran score. The key continues to be the kipping pull-up. In the first pull-up set, I did all 21 in one set. It didn't occur to me until later that I could have easily hit my goal of 30 in the first set. In any case, I blew through Fran motivated by my friend Matt who posted an enviable 5:30 score earlier this week. Doing Fran today was out of rotation because it's "Mary night," but I had to do it. I had to know.

I was unable to speak for almost 20 minutes afterwards, and it was almost 45 minutes before my head and heart both felt like they weren't going to collapse within my body.

I hit some sort of CF groove in the last 3 weeks. My body is cooperating in ways that it hasn't been since I was a high school gymnast. I know this is going to elicit the "no, duh" response, but CrossFit really works. I'm becoming a better athlete and it manifests itself daily in both my climbing and baseball.

I have always had power, balance, and flexibility, but new friends stamina and endurance are welcomed additions to the mix.

GTG: 150 Push-ups, Squats

Fran: 10:45 (easy pace)
Dip ladder: 1... 10... 1
Seated Rows 4 x 10 (80#, 60, 60, 60)
Back Extensions 4 x 5 (6#); 1 x 10 no weight
Isolation crunch 150 (should have done sit-ups)
Wood Choppers: (Low) 3 x 10 (45#); (High) -- 3 x 10 (45#, 60, 80)

Bench Press
7 x 80#
5 x 140
4 x 180
4 x 180
4 x 200
1 x 220
1 x 240 (fail, old PR)
6 x 160

Pull-up Madness: New WOD idea from Matt
Do a pull-up ladder resting for the remainder of the minute. Example: 1 pull-up, rest for the rest of the minute. 2 pull-ups, rest for the remainder. The WOD is over when you can no longer finish the set number within one minute.

2.5 Hrs Climbing
5.6/5.9, lead, warm-ups
5.9, lead, RP (The Brain)
5.9+, lead, hang-dog (6, Ophelia), finished
5.9, lead, hang-dog (4, Kiseido), finished

WOD: Fran
(21, 15, 9)
Dumbbell thrusters (25#)
Pull-ups
Time: 13:25
Personal record, beating my previous record by 10-15 minutes

4 x 20 Reverse wrist curls
7 x 5 Back extensions
3 x 10 Sitting rows (90#, 130, 130)

GTG:
120 Push-ups, Squats, Sit-ups (6 x 20)

2.5 hrs Climbing

2 x 5.6, lead warm-up
5.9, lead,1 hang
5.8, lead, RP
5.11, TR, 2 hangs
5.10a, TR, 2 hangs at the top


WOD: Fran
(21, 15, 9)
Dumbbell Thrusters (25#)
Pull-ups
Time: 23:45

3 x 20 reverse wrist curls
3 x 10, 5, 5 tricep pull-downs (70#, 100, 100)

Daily:
100 each: Push-ups, sit-ups, squats

Personal Records

Cindy
12 -- 1/14/07
17 (+) --

Fran:
7:30 (chin-ups) -- 1/23/07
13:30 -- 1/16/07
23:45 (25# thrusters) -- 1/9/07

Mary
6 + 1 -- 1/18/07
4 + 15 -- 1/11

Quad Busters

Pull-up Madness
15 -- 2/13/07