"Press"

For time:

400m sprint
21 Shoulder press 95# / 65#
400m sprint
21 Push press
400m sprint
21 Push jerk

13:02 95#

I performed this WOD at work. It was a lot different than doing it at CFO with the music and other athletes pushing me to go faster.

K-Star's Mobility Wod Blog is awesome!

Bye, Bye Grip

21,15,9 reps for time:

SDHP 95# / 65#
Kettlebell Snatch (each arm) 53# / 35#
3 Rope climbs

14:27 35#

This WOD delivered on its name. My grip was toasted. I was stoked to do a WOD that involved Rope Climbs. Those are 60% technique, especially when your arms are smoked.

MobilityWod: Silent P in Filet, Very Paleo

MobilityWod: Silent P in Filet, Very Paleo: "Flexible Legion, Welcome to episode 4!Today we are going to delve back into hip extension with a bit more focus on the big hip flexors that ..."

Rest Day

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MobilityWod: Post a Link to MobilityWod: "If you want to show your support for MobilityWOD, you can link to us by posting this banner. Make sure to link to use and get your..."

Rest Day

It should be no surprise that my back feels great, especially since I Deadlifted 275# 75 times yesterday. I think using correct form actually rehabs my back.

"McGhee"

Complete as many rounds in 30 minutes as you can of:

275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

14 Rounds + 10 Push-ups

Deadlift form was good all the way through to the end. I just kept plugging along. I wanted 15 rounds, but I'm good with what I did.

"Grace"

135 pound Clean and Jerk, 30 reps

3:41

Double Burp

4 rounds for time:

400m run
30 Double Unders
15 Burpees

16:43

I did 60 single unders instead of the 30 DUs. I knew that if I tried the DUs it would have taken me 2 hours and I would have been terribly frustrated. I will get my DUs down!

Ball Up

Five rounds for time:

25 Wall Balls
15 Pull ups

13:50

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

17:16

Today was a good WOD. I can feel my endurance on the runs getting better and my form on the OHS was pretty good. Again, Oly class on Tuesday helped big time. Honestly, I think I could have pushed myself a little harder and gotten a little faster time. I need to push myself into that "dark place".

Max Deadlift

365#

I am really bummed about this lift. My last max was 400# on 5-9-10. So, how could I have dropped 35#? I just don't understand it. Maybe its from the Cleans yesterday and OHS? I was hoping for 410# or 415#, not 365#!

Backwards Elizabeth

21-15-9 reps of:
Clean 135 pounds
Ring dips

6:33

I felt great during this WOD. My lungs were healthy and my back was strong. Last week's Olympic class definitely helped with the Cleans. Overall, I was very happy with this WOD.

Olympic Lifting Class:
Today we worked on the Snatch Balance to Overhead Squat. The Snatch is a very technical lift and requires full body engagement. I need to work on my stance dropping into the Snatch. I have a tendency to go into a wide stance, which makes me unstable for the Overhead Squat out of the lift. It might be a mental block since I am hesitant of my back. I need to trust my strength and use good technique.

Rest Day

As fun as Gymnastics Fun Day was, it left my back a little tight. So, today I did a warm-up and then spent about 20 minutes on the mat with the roller stretching and doing some myofacial release.
At this very moment I am laying on a large bag of ice. Maybe it's time for some PT?

Gymnastics Fun Day

Yesterday was another Gymnastics Fun Day at SCEGA! We all had a great time and best of all...
Sarah got her first Muscle-Up!!!

Events:
Jump overs
Front roll/tuck jumps
hanging swings
partner squats
penguin walks (front and back)
L sit
Back tucks
Handstands

I think gymnastics work is a great addition and benefit to overall fitness.

Weighted Pull-Ups

Weighted pull-ups 1-1-1-1-1-1-1 reps

45#-55#-65#-75#-80#-90#-100#

The only technique to this WOD was coming up with a way to strap the weight to myself. I used dumbells up to 80# and then had to use plates for 90# and 100#. I used a couple pieces of webbing and a carabiner to hang the plates around my waist. Next time I'll use just plates and skip the dumbells. They were more stable and easier to manipulate on the Pull-Up.

I drank about 16oz of chocolate milk after the Pull-Ups. I've read and heard about many crossfitters using chocolate milk as post-workout nutrition. Although it is far from Paleo, it was delicious and it went down easily. I wonder how a chocolate malt would work as PWN?

Rest Day

Today I did some active recovery which included a 1 mile run and 2 rounds of:
10 pass throughs
10 sit ups
10 push ups
10 hip extensions
10 pull ups
10 walking lunges, each leg
hip mobility drill

My body was pretty sore after "Coe", especially my shoulders and arms. I'm actually looking forward to doing that one again.

"Coe"

Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

25 minutes, or so...

I performed this WOD from the mainsite at work with another guy. We had to alternate turns on the 95# bar and rings. I may have been able to do this WOD in under 20 minutes if I didn't have to wait for the other guy, but this was a killer WOD none the less. My arms, shoulders, and hams are definitely fatigued. I think I we should have gone a little little lighter on the thrusters in order to keep up the intensity. Maybe next time I'll try 75# or 85#.

"2010 Socal Regional Floater WOD"

For time:

20 Shoulder to Overhead anyway 185#/115#
40 Lateral burpees over parallette

5:54 (135#)

I used my brain and didn't try to do the Rx 185. 135 made me keep the intensity up and finish with a good time. The burpees sucked, but what's new there? My elbows were killing me afterward and I'm blaming it on the lack of fish oil. Tomorrow will probably be an active recovery day at work.

"Make it quick"

3 Rounds for time:

50 Double unders
20 Wall balls

13:48 - This was a tough WOD for me because my Double Unders are still ugly. On a good round I can string together 25 or so, but I'm spent afterward and can usually only string together 5-10 after that. The DU's really took the wind out of me and left me gassed for the Wall Balls. It looks like I need to work on some skills and endurance.

Cash out:

3x5 Deadlift

225, 245, 295, 325, 345 - Some good coaching helped me on my Deadlift form. Usually I would do a reverse grip on anything over 225, but I kept my grip normal to work on grip strength.

The Whole9 Nutrition Elevator Pitch

I eat “real” food – fresh, natural food like meat, vegetables and fruit. I choose foods that are nutrient dense, with lots of naturally-occurring vitamins and minerals, over foods that have more calories but less nutrition. And food quality is important – I’m careful about where my meat comes from, and buy produce locally and organically as often as possible.

It’s not a low calorie “diet” – I eat as much as I need to maintain strength, energy and a healthy weight. In fact, my diet is probably much higher in fat than you’d imagine. Fat isn’t the enemy – it’s a great energy source when it comes from high quality foods like avocado, coconut and nuts. And I’m not trying to do a “low carb” thing, but since I’m eating vegetables and fruits instead of bread, cereal and pasta, it just happens to work out that way.

Eating like this is good for maintaining a healthy metabolism, and reducing inflammation within the body. It’s been doing great things for my energy levels, body composition and performance in the gym. It also helps to minimize my risk for a whole host of lifestyle diseases and conditions, like diabetes, heart attack and stroke.

I feel like I have been turning people off by how I describe my "diet". I found this on the Whole9 site and I plan on implementing it the next time someone asks, "What do you eat?"

Baseline

For time:

500m Row
40 squats
30 sit ups
20 push ups
10 pull ups

04:38

Cash Out:

10 min. to find your 10 rep max back squat.

225#

This was my first shot at the "Benchmark" WOD. I was hoping to do all movements unbroken, which I almost did. I was a bit of a wuss on the air squats and rested 3 or 4 times. I took 1 break on the push ups, but the rest was unbroken. I think this little cold I have prevented me from getting sub 4 minutes.
My goal on the back squat was 225#, so no disappointment there. I think I could have done 10 or 20# more if I had the time. The funny thing was that I dreamed about doing back squats last night...

Rest Day

A severe cramp in my left calf woke me up last night. Then, I woke up this morning feeling a little scratch in my throat. This is odd because my nutrition was right on yesterday. Today I napped for a couple of hours and took it easy. I'm going to drink a lot of water and hopefully feel better tomorrow

"Fran"
21-15-9
95# Thrusters
pull-ups

7:08

This totally sucked! I was out of breath and weak. I don't understand what happened. Maybe it was mental, maybe I am an old turd.