Wednesday Co-ed league

3-6 with a stand-up double. We won both games 18-1 and 13-0.

WOD 4/28/08

Primal Fitness
Originally uploaded by Choizilla

http://www.flickr.com/photos/55566535@N00/sets/72157604804617823/

I was dead tired today and have a strained shoulder injury. It was probably dumb of me to do this WOD, but you know...

I did most of the pull-ups unbroken, which I pleased me, including the first 21. That's the most consecutive I've tried since I got 30 last year and I starting getting exertional headaches a year ago.

I'm confident that I'm able to do 35. My goal is 40.

I need work on my cleans, that's for sure.

Warm-up: 3x 1 lap, 10 ea OHS, push-ups, thrusters (10#)

WOD: Rx Men 30# DB
21-18-15-12-9
Pull-ups
Thrusters

Untimed: somewhere around 30 min

Active Rest

I strained my neck on Thursday doing the clean & push press segment. I took Friday off and iced it a good bit. I'm amazed how fast it's recovered after just a day of rest and plenty of ice. I'm like at 85% already. I'm just glad that I'm not as hurt as I thought I might be.

WOD: 5 rounds
15 Squats
15 Push-ups

Minimal rest with only the last 2 sets of push-ups broken.

WOD 4/24/08

Warm-up:
1 block
10 ea pull-ups, push-ups, squats

Skills: Clean to Push-press (6-4-4-3-3-3)
95-115-125-135-145-145-145

WOD: 3 rounds for time
1 block
21 KB swings (20 kg)
15 Ball ball (20#)

Time: 14:05

Cindy: 5 rounds
Steady pace with no time and 10 sec rest

We ended up forfeiting the first game because people were late and I sat most of the second game to give some new players a chance to get some time on the field.

1 for 1 with a single. Unsatisfying.

WOD 4/22/08

Back from Philly after a 2-day food bender of nothing but cheesesteaks, mussels, and soda. It was pretty awesome. Decidedly un-CF but it was everything I hoped it would be.

Warm-up: (2 rounds)
1 lap
15 KB swings (12 kg)
15 push-press (15#)

Skills:
3 x 5 Turkish Get-ups (12, 20, 12 kg)

WOD: 20 min for rounds
250m Row
21 Push-press (25#)
10 Burpees

Rounds: 5 + rows + 8 PP (finished round)

Pull-up WOD: 5 rounds
3 DB (45, 25, 25, 25, 25, 25)
5 Deadhang
7 Kipping

4 x 10 Reverse wrist curls

1: ground out
2: fly-ball single. Reach second.
3: line out to third. Struck hard.

Fielding:
2 fly ball outs
2 ground ball put outs (pitching)

WOD 4/15/08

Warm-up:
1 Block run
15 Squats
15 Push-ups
15 Pull-ups

5x5 with the ab roller, 45 sec rest between sets
Knees to flat without touching and back

WOD: 4 rounds
1 Block run
15 OHS (95#) - 6-5-4, 6-5-4, 7-4-3, 8-4-3
(2nd and 3rd per set from wide grip cleans to push-press)

Time: 19:38

First Softball Game

I went a blazing 0-5 and committed two errors. The one shining moment was a dead-on balls accurate throw from deep centerfield to the second base cut-off man.

I started the first game of last year 0-4 and ended the season hitting in the 700s, so I'm not worried yet. But 0-5...

WOD 4/13/08

This post is for my excellent friend Elizabeth

My form on overhead squats has really improved.  I may go for bodyweight at 170 next week.

Warm-up:
10 Squats
5 Dive bombers
10 Overhead squats
5 Dive bombers
10 OHS
10 Dislocates
5 Dive bombers
10 Dislocates (squat position)
10 OHS

Skills: Overhead squats
5 x 65
3 x 75
3 x 115
3 x 125
3 x 135 PR

WOD: Rounds in 20 min
DB Cleans with full squats (40#)
5 Burpees
10 Hops over PVC (side to side, front/back)

Rounds: 6

Rest

Today is just a list of my fitness strengths and weaknesses. I'm forced to acknowledge that there are things I'm good at, and things I'm not so good at.

I'd like to add Olympic lifting, pistols, and muscle-ups to the 2009 list of strengths. There's a lot of work to do.

Weaknesses:
- lower body strength
- general endurance
- squats for endurance (20+ / set)
- front and back lower core
- muscle up, hspu, sit-up/v-up
- 200+ meter sprint
- walking lunges (ugh!)
- quad busters
- back/front squats
- DB C&J
- KB swings
- general fear of lead falls... still

Strengths:
- upper body strength
- pushup, pull-up, bar dip ladders
- handstands
- benching, thrusters, push- and military press
- flexibility
- sprinting <200M
- short, powerful movements

WOD 4/10/08

This WOD was brutal. I felt like my endurance really broke through today. I was able to work through this WOD without the sustained, hunched-over death feeling that usually comes with going full Rx weight. The official scorer gave me one more round than I think I did, but then again, I was pretty retarded afterwards. If he's right, I scored #1 for every class.

I also lead climbed for the first time in 6 months. Even though I didn't climb long, I was pleased with how strong I felt through my core and legs.

* * *

Warm-up: 1 lap run, push-ups, squats

10x L-holds: 15 sec on, 45 secs rest

WOD: As many rounds in 20 minutes

15 KB swings (24kg)
10 ea KB push-press (24kg)
5 Burpees

Rounds: 6 + 15 swings (Rx: 24kg men/16kg women)

Skills: Kipping pull up to straight arm support (no muscle up). 2 fail, 1 success

Climbing: 5.6 lead, 5.9 lead, 5.10c TR

WOD 4/9/08

Warm-up:
1000M Row (5:40)

Backsquat: 135x5, 135x5, 155x5, 175x3, 285x1
Press: 95x3, 115x3, 125x2,  137, 145 (fail)
DL: 145x2, 165x2, 195x2, 245x2, 295x2, 315x1

Crossfit Total: 737 (new goal: 800)
Back squat: 285
Press: 137
Deadlift: 315 PR

Pull-up ladder: 14 (105)

WOD 4/6/08

Warm-up: 4 rounds
10 Squats
10 Push-ups
10 Sit-ups
10 Supermans
10 Scorpion stretches
30 sec Child's Pose

Deadlift: 7x 5
155/155/155/155/155/175/195
315 (failed on 1st attempt)

WOD: 3 times each -- 40 secs on, 20 secs rest; no extra rest between stations

24" Box jumps
Sit-ups with Abmat
16kg KB swings
25# Ball slam
Burpees
Rows
8# Med ball cleans
Push-ups

Endurance: 1 length basketball court
Bear crawl
Run back
Walking lunge
Backwards bear crawl
Broad jump burpee
Run back

Daryl screams like a girl

This is my friend Daryl bouldering Ride the Lightning at Pawtuckaway, NH. It's a short video that will make you laugh.

WOD 4/5/08

Warm-up: 3 rounds
1 block run
15 KB swings (8kg)
10 OHS

Skills work:
7 minutes of parallette handstands
Combo of straight arm straddle and pike

WOD: 3 rounds
1 big block (4 blocks)
15 DB C&J (25#)
Time: 19:44

Pull-up Ladders:
13 + 4

WOD 4/3/08

Warm-up:
50 x 3 Jump rope
10 x 3 Push-ups
10 Pull-ups
20 OHS

WOD:
2 x 5 Back squats (95)
Overhead Squats: 3 (95), 3 (95), 3 (95), 2 (115), 2 (125), 2 (135), 1 (135), fail (135) - All from C&J

3 sets: 1 block run, 15 x 35# DB Thrusters -- Time: 10:40

Pull-up ladders: 13

Climbing:
4 x 5.9, 1 x 5.10 (fail)

WOD 4/1/08

Skills work:

7 minutes of handstands using parallettes.  Towards the end I was able to hold them for 5 seconds at a time.


WOD: 5 sets for time

100 Jump rope
15 KB swings (8kg)
15 DB Push-press (15#)

Time: 12:19

5 sets
10 Pull-ups
10 Push-ups
10 OHS


4 sets of 4 handstand push-ups