CrossFit - 10Mar09

Skill Work:
Snatch / Clean & Jerk
No More than 70% of 1RM
135 lbs / 165 lbs

WOD:
AMRAP in 10 minutes:
- 5 Handstand Push-ups
- 10 L Pull-ups
- 15 Steps, Walking Lunge

Total Rounds: 6 + 5HSPU + 8 LPU

CrossFit - 23Jan09

For Time:

- 15 Handstand Pushups
- 1 L-Pullup
- 13 Handstand Pushups
- 3 L-Pullups
- 11 Handstand Pushups
- 5 L-Pullups
- 9 Handstand Pushups
- 7 L-Pullups
- 7 Handstand Pushups
- 9 L-Pullups
- 5 Handstand Pushups
- 11 L-Pullups
- 3 Handstand Pushups
- 13 L-Pullups
- 1 Handstand Pushup
- 15 L-Pullups

Time: 18:56 (3+ minute PR!)

CrossFit - 17Dec08

Complete as many rounds in twenty minutes as you can of:
- Run 400 meters
- 15 L-Pull-ups
- 15 Back Extensions

Total: 5 Rounds

L-pull-ups were tough after yesterday's TSE. The running wasn't as bad as I expected, but it definitely needs some work. Overall, I'm not too upset with my performance considering how long I've gone without doing any major MetCon work.

CA WOD - 27Sep

Snatch - 130 x 1, 140 x 1 (PR!), 145 x 1 (PR!)
Clean & Jerk - 190 x 1, 210 x 1 (Clean PR! but missed the jerk x 2)
Front squat - 230 x 2 x 2
Glute-ham raise - 3 x 10 (25-lbs)
L-pull-ups: 2 x 8

CrossFit - 15Jul (pm)

For time:
- 15 Handstand push-ups
- 1 L Pull-up
- 13 Handstand push-ups
- 3 L Pull-ups
- 11 Handstand push-ups
- 5 L Pull-ups
- 9 Handstand push-ups
- 7 L Pull-ups
- 7 Handstand push-ups
- 9 L Pull-ups
- 5 Handstand push-ups
- 11 L Pull-ups
- 3 Handstand push-ups
- 13 L Pull-ups
- 1 Handstand push-up
- 15 L Pull-ups

Time: 22:38

CrossFit - 21Mar (am)

For time:
- 15 Handstand push-ups
- 1 L Pull-up
- 13 Handstand push-ups
- 3 L Pull-ups
- 11 Handstand push-ups
- 5 L Pull-ups
- 9 Handstand push-ups
- 7 L Pull-ups
- 7 Handstand push-ups
- 9 L Pull-ups
- 5 Handstand push-ups
- 11 L Pull-ups
- 3 Handstand push-ups
- 13 L Pull-ups
- 1 Handstand push-up
- 15 L Pull-ups

Wow, this was interesting. Not a MetCon at all, just strength and muscular endurance - on two of my weakest areas. I was able to pace myself on the HSPUs so as not to be reduced to singles and doubles. The L Pull-ups were done with an overhand grip and about 3 sets in, I decided to try an underhand grip, which turned out to be much better. I was able to keep my feet up on each rep and flexibility wasn't as much of an issue.

Time: 24:18

Post: Planche Progression
- Frog Sit (45-sec, 15-sec)

CrossFit - 21Jan (pm)

In my continuing pursuit of 15 bodyweight Overhead Squats, I did 15 x 115-lbs. It is definitely getting harder, imagine that! Ha! I would love to get the 15 BW OHS by my birthday, March 16. We'll see how that goes.

Today's WOD:
Max rounds in 20 minutes
- 5 Handstand Push-ups
- 10 L-Pull-ups (were more like "W" pull-ups)
- 15 Walking Lunges

Total Rounds: 9

CrossFit - 22Dec

Ugh, another Hero workout, I really hate seeing this. God speed Staff Sergeant Joshua Whitaker from Long Beach, CA and everyone else that has made the ultimate sacrifice defending our country's freedom.

"Joshie"

Complete three rounds for time of:
- 21 Dumbbell snatches, right arm, 40-lbs
- 21 L Pull-ups
- 21 Dumbbell snatches, left arm, 40-lbs
- 21 L Pull-ups

I may have done an extra round since I was trying to help out some new CrossFitters while I was doing my own workout and possibly lost count. The 1st round only took me 11 minutes and I wasn't gassed at all. It just doesn't add up. Oh well, time still stands.

Total Time: 53:07

CrossFit - 21Oct (pm)

WOD

21, 15, 9 reps of
- 95-lbs Squat Cleans
- L-pullups (were more of a W - knees above hips, feet level with butt)
- 95-lbs Thrusters
- Handstand pushups

Total Time: 26:24

Absolutely brutal! I was sucking wind from the word go. This workout is so demanding cardiovascularly thanks to the full-body aspect of 3/4 exercises. I really put it all out there today, not something I should do every day, but today was just one of those days.

Right wrist is a little sore now. I don't think it's anything major, we'll see what tomorrow brings.