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!

Crossfit Total

My next WOD for benchmark week was Crossfit Total.

Warm-Up

Mobility WOD flexibility in shoulders(See below)

3 attempts on max rep unbroken double-unders.

This Mobility WOD about killed me! I knew I had shoulder issues, but I really had no idea they needed this much work!

Crossfit Total

After you are warmed up, you have three attempts to get your 1 rep max in:

Dead Lift
Strict Press
Back Squat

* You only have three attempts, and you must do it all in one session.
 

I did CFT back in June, and wasn't exactly thrilled with my score. I had a goal to at least improve by 20#. I actually improved by 35# and PR'd in Back Squat and Deadlift!

It was a great lift day!

REST DAY!

I did it! I actually took a rest day!

After training so hard for the Open, I got in the habit of training. I had to force myself to take a rest day, but it was oh, so worth it.

I did a Mobility WOD for my shoulders, and another for my hips, but then called it for the day. I checked Mobility WOD, and found a good 3-day WOD for shoulders that I'm going to start today as well.

Mobility WOD - Lower Back

For my rest day, I decided to do a Mobility WOD. My lower back was a bit achy, so I looked this one up. I actually went through it twice - and it was NICE!





I get smoked on deadlifts, toes-to-bars, and distance runs. I think I'm going to use this one again.

Two Couplets

Tonight I had to go to the "Y" to do my WOD. About a month ago, they kicked me out because they didn't like the ideas of overhead lifting, and kipping pullups. To be honest, I was somewhat hoping that they'd kick me out. Luckily (or unluckily - depending on how you look at it), I wasn't.

I did a mobility WOD - focusing on hip tension and flexibility.
I also did skill work - working on catching the bar in the squat snatch position. It still needs work...  

WOD

3 rounds of:
5 manmakers 35# dumbbells
15 kettlebell swings 1.5p

90 second rest

3 rounds of:
20 situps*
10 clean and jerks 135#

*CFO situps - feet under dumbbells. Shoulder blades touch and hands touch behind head. In the "up" position, arms between legs, hands touch floor in front of dumbbells.

I took the idea of doing two couplets from a 2011 Crossfit Games WOD. I put the rest in - similar to the last WOD of the 2010 Crossfit Games. Great WOD! I got many funny looks - I don't think the "Y" is used to Crossfit.

A Killer Chipper

Two WODs tonight:

Mobility WOD
(Test/retest with Sotts Press w/ PVC pipe)

1) PVC pipe stretch of shoulders for overhead/end range shoulder flexion. Two Minutes per arm. Make sure you hit as many angles as possible!
2) Mobilize your thoracic spine/back foam roller fir three minutes
3) Hip Flexion. Take one foot and put it on a box with the other leg behind. Move to runner's stance Add knee out to make it more mor intense. Two minutes each leg.
4) Two minutes to work out any other sore spots of choice.


The last time I did "Sotts Presses", I tweaked my shoulder. I based my Mobility WOD on shoulders - to avoid that problem. It really seemed to work. It loosened them up, and I felt great going into the WOD

Chipper WOD

For Time:

20 Double Unders
20 Handstand Pushups
20 Toes to Bar
20 Pullups
20 Sotts Press 45#
30 Box Jumps 24"
30 Parallette Dips (on a 24" box)
30 Pushups
30 Strict Press 45#
40 Kettlebell Sumo Deadlift High Pull 1.5p
40 Kettlebell Swings 1.5p
50 Squats
50 Situps
50 Double Unders
(450 movements - the same as "Filthy 50")

Tonight I wanted to do a killer chipper. The Mainsite had the Filthy 50 - which is funny, because I based tonight's WOD on the 'filthy, yet had no idea that Mainsite would be the WOD for the next day.

This was a bear. I had to do it at the globo gym, so space was limited, I wasn't able to do full - butterfly pullups, and I had to do double unders on carpet. The worst part of this WOD, however was the kettlebell portion. At that point in the WOD, muscles were fatigued, and the movements make my heart rate spike... Rough..




The Filthy 50





Sotts Press