Hammer

I finished building a pull-up rig today, and wanted to give it a whirl. I decided to revisit "Hammer". This is the WOD that nearly literally brought me to tears.

Hammer

5 Rounds of:

5 Power Cleans 135#
10 Front Squats 135#
5 Press 135#
20 Pull-Ups
Rest 90 Seconds

I PR'd by a little over a minute. It sucked - badly... Not to the point of tears, but it still hurt

Snatch Day!

I took a day to work on my Snatch. I co-mingled my warm-up with skill work, then went heavy

Snatch
5-5-3-3-1-1-1

I PR'd by 5#, so I'm happy, but I felt that I could've gone another 5 - ah well! Something for next time!

Crossfit Open 12.5

Last WOD of the Open:

Workout 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

 This was fun, and I finished within the top 25% in the open! I did well, and have know what to shoot for for next year!

Annie

I did Annie again tonight

50-40-30-20-10 of:

Double Unders
Sit-ups

I did all the double unders unbroken, but I was only able to tie, not break my old PR from a couple months ago

800m Intervals

Sore from all the overhead work, so I had a running day

5 rounds of

800m run
90 seconds rest in between rounds

I kept all my splits within 10 seconds of each other - which makes me happy.

Sumo Deadlift High-Pull / Atlas Stone / Ring Dips

This is a little late, but on Saturday, I wanted to do a lift. I was so sore from 12.4 that I didn't want to move, but I pulled it together, and actually had a good Crossfit night

Lift:
5-5-3-3-1-1-1
Sumo Deadlift High-Pull

THEN

5 Minute AMRAP of:
1,2,3.....

Ring Dips
Atlas Stone
Sumo Deadlift High-Pull

I didn't have any PRs, but it was good to just get moving around a bit.

12.4 Karen / Double Unders / Muscle-ups

I took a long lunch so that I could do12.4. It was rough!

Crossfit Games Open 12.4
12 AMRAP of:

150 Wall Balls 10' 20#
90 Double Unders
30 Muscle-ups

My goal was to get at least a couple Muscle-ups. I actually got 5 - so I was happy. Sore, but happy.

Dear Pukie

There's a blog out there called Dear Pukie.

Well, he replied to a question I had! A tad crass, but hilarious nonetheless...

Enjoy!


http://dearpukie.com/2012/03/16/pukie-shwag/

UPDATE:

This blog was taken down for some reason. Kinda sad, and I hope it will be put back up - but not holding my breath. 

Kettlebell Swings / Double Unders / Overhead Squats

This is not the ideal WOD if you're prepping for 12.4, but it was a pretty good WOD

21-15-9 of:

KB Swings 1.5p
Double Unders (x2)
OH Squats 95#

Nasty Girls

I was a bit nervous going into tonight because the last time I tried this WOD, I felt a pop in my arm - just above my elbow. I'm pretty sure that muscle-ups will be coming shortly in the Open, so I decided to spend some extra time with my shoulders in a MobilityWOD - to loosen them up... And I've been wanting to do this WOD for a while 

Nasty Girls

3 rds of:
50 Air squats
7 Muscle Ups
10 Hang Power Clean 135#

For time.

I'm really happy that I did this one tonight. It smoked me, but I'm happy that I'm able to string several muscle-ups together. I didn't kill it, and there's room for improvement, but I'm happy with the results for the first time. And I have a new WOD to add to my favorite benchmarks!

WOD 12.3 (Two Attempts)

I did the same WOD on both Saturday and Sunday. It sucked both times.

Crossfit Open 12.3
18:00 AMRAP of:

15 Box jumps
24"
12 Push Press 115#
9 Toes to Bar

Again, both tries SUCKED!

 

Med Ball Chipper

Originally, I was going to do Angie, Super Angie, or The 100s, but I didn't want to have my hands rip (at least until after Saturday). I made some modifications, and came up with this WOD.

5 rds of:

20 med ball situps
20 Double unders
20 KB swings 1.5p
20 Med ball situps
20 Crossfit pushups

For time.

It was a good one.

5 x Deadlift

Just a lift night tonight.

Deadlift

5-5-5-5-5

I felt a rip forming on my hands, so I stopped a bit short. I had a good lift day, and PR'd though!

Jerry Can / Sandbag Shuttle & Run

This is a WOD I'm pretty sure I won't see in the Open...

130m Sprint
130m Sandbag Carry (90#)
130m Sprint
130m Jerrycan Carry (50# ea)
260m Sprint
130m Sandbag Carry
130m Sprint
130m Jerrycan Carry
260m Sprint
For time

5 min rest,

then

260m Sandbag Run (90#)
260m Jerrycan Carry (50# ea)

I was surprised, but this WOD lit me up! My shoulders, back and legs are incredibly sore today.

DT

I have a goal of doing more overhead work than I did before. That's why I chose to revisit this WOD.

DT

5 rounds of:

12 Deadlifts 155#
9 Hang cleans 155#
6 Push Jerk 155#

for time.

I like to jump into Hero WODs after a "lull" in my programming. It seemingly jump starts me back into a routine.I've done this one several times, and have done some similar. I wanted to work on my hook grip...and to (hopefully) improve my time. Well, I improved by over 3 minutes - but it hurt!

WOD 12.2 Snatch Ladder

We went on a road trip this weekend to Lincoln, and I did the Open WOD at Crossfit Lincoln.

Snatch Ladder 

Complete as many reps as possible in 10 Minutes of:

30 Snatches 75#
30 Snatches 135#
30 Snatches 165#
AMRAP Snatches 210#

Because of the traveling, I also had two rest days in three days. I don't like when that happens, but it was probably good for me.

Heavy Back Squats / Double Unders

I'm still not thrilled about the second WOD for the Open being the Snatch Ladder. I really wanted some heavy power lift with a technical move. But first, I had to work on my Split Snatch

20 minutes of form and technique on the Split Snatch.

Then

3 rounds of:

11 Back Squats 235#
35 Double Unders *

*For every time you broke up a set, there was a 1 burpee penalty.

My rope was stiff because it was so cold. It made double unders especially difficult - and 6 burpees to ensue (6 really isn't terrible)

I put the penalty in there so that I couldn't burn through it. I had to both focus on form, and completing the set unbroken

I'm feeling that WOD, and it might have been a mistake while I'm facing the Snatch Ladder, but I was ready for a WOD that's in my wheel house.