C Shift

3 Rounds for Time of:
15 Clean and Jerks 115#
15 tire burpees
15 knees to elbows
Carry a high-rise pack up and down 4 stories.

21:33

This was a fun WOD. The original plan was to have 2 teams of 2 and an AMRAP with 30 cleans, 30 burpees, 30 kte, and 2 stair ascents. The Truck had to go to IST, so it was Ernesto and I head to head. I enjoyed incorporating Firefighting movements into the WOD and performing the workout on the grinder.
This was the set up:

Strength:
295# Deadlift 5 x 3

WOD:
Modified FGB (1 min of work at each station with 1 minute of rest at the end x 3)
45# Kettlebell
24" Box Jumps
Double Unders
75# Push Press

I didn't count my reps because I was helping coach 3 other guys through the WOD. I used a leather jump rope and it seemed to help with my double unders.

Dead Under

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

15:04

miserable

Hokey Pokey

For time:
21 L-pull-ups
20 One legged squats, alternating legs
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups
12 One legged squats, alternating legs
12 L-pull-ups
8 One legged squats, alternating legs

12:50
I did a couple of toe taps in my last round of Pistols and couple of kips to get my chin over the bar in the L-pull-ups. I felt this in my lower back, biceps, and just above my knees.

Hang Cleans & Double Unders

For Time:

95 pound Hang Clean, 10 reps
20 Double Unders
95 pound Hang Clean, 9 reps
20 Double Unders
95 pound Hang Clean, 8 reps
20 Double Unders
95 pound Hang Clean, 7 reps
20 Double Unders
95 pound Hang Clean, 6 reps
20 Double Unders
95 pound Hang Clean, 5 reps
20 Double Unders
95 pound Hang Clean, 4 reps
20 Double Unders
95 pound Hang Clean, 3 reps
20 Double Unders
95 pound Hang Clean, 2 reps
20 Double Unders
95 pound Hang Clean, 1 rep
20 Double Unders
11:25

I designed this WOD to target DU's under an anaerobic condition following a dynamic movement such as the Hang Clean. I started off with 135 pounds, but didn't keep active shoulders and felt a pinch on my left shoulder. Dropping the weight to 95 pounds kept the intensity up and allowed me to focus on my DU's.

2011 Sectional WOD

10 Minute AMRAP
30 Double Unders
15 Power Snatch

My DUs were completely miserable. My first set started off all jacked up and didn't get much better from there. I ended up with 3 rounds plus 30 DUs and 10 Snatches. I wanted at least 4 rounds. I did my best, but I'm embarrassed that I don't have Double Unders. This is how Mikko must have felt during the Deadlift, DU, Pistol WOD of the 2010 games... HA!

Weighted Pull Ups

1-1-1-1-1-1-1

25#-50#-75#-85#100#-111# (PR)

The last one felt like my ribs were going to explode. I think I could have done another 5#.

Wall Balls & Muscle Ups

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

18:something

This was a brutal WOD. Wall ball shots are my nemesis.

I did 4 rounds of 100' farmer walks with 75# dumbells after.

Velvet Dagger

400m Walking Lunges

11:05
This was a terrible idea. Whoever thought of this WOD is touched.

"BBT"

30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar

23:xx Rx

I knew this one was going to be a killer because of the Toes to bar and I was right. I couldn't string them together for the life of me. I finally got it on the 20 rep round, but then lost it again. It is vital to keep active shoulders and a tight core to avoid stalling out at the bottom of the swing.

Deadlifts

Deadlifts:

Warm-Up
10 @ 135#
8 @ 205#
5 @ 225#

Work
5 x 3 @ 315#

Climbing is Fun

Three rounds for time of:
15 ft Rope Climb, 5 ascents
21 Ring dips
50 Squats

15:something Rx

This was a killer WOD. The Rope Climbs smoked my arms and my final round of Ring dips was done in sets of 2 and 3. I was close to puking and the post-WOD Progenex didn't help.

"Nate"

Strength:
Shoulder Press 5 x 5 at 100 lbs.

Met-Con:
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

This was my first time doing Nate. I was hoping to get 12 rounds and I almost did. I finished 11 rounds, plus 2 Muscle-ups and 4 Handstand Push-ups. I really need to work on my HSPU's.

"USAW/CrossFit Meet"

Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders

Snatch 155#
Clean & Jerk 215#

3 rounds + 8 DU's

155 + 215 + (3 x 42) + 8 = 504

Freak'n Double Unders killed me again! I'm making it known now, to everyone, that I WILL have 50 fluid Double Unders by October 31st! Hows that for a goal?

"Snatch"

For load:

Snatch 1-1-1-1-1-1-1

95-115-125-135-140-145-155(f)

This was performed at work without the forgiveness of bumper plates. I wish I had a coach standing nearby watching and correcting my form, but I did the best I could. I should have tried 150 before my 155 attempt. I'm sure I could have gotten 155 if I took my time and worked on my form. We had 2 calls during my warm-up and work out, which interrupted my mental focus.

"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.

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