CrossFit WOD (Page 18)

Ouch gme, that sounds rough. Take your time healing up!

Pueblo, I feel you man, Doing CFE in the morning is a spirit crusher for me some days, Tuesday I hit the ole snooze myself.  Sometimes the rest is better than the workout anyways.

Today CFE, Swimming

10x50m with 2:00min rest between sets.

This afternoon I'm dreading the clean and jerks... Legs are still a mess from wednesday. Hoping for at least 200+ lbs on 3 out of 5 sets.

Only made 3 out of the 4 5k's for CFE yesterday. So sad I know. Didn't want to risk blisters in the rain though.

Today, looked at "the chief" WOD, decided it would be a little too easy, and scaled it. 

3 Squat Cleans, 135lbs

6 Clapping Push Ups

9 Goblet Squats, 30lbs

5 rounds, max supersets in 3 minutes each round.

Round 1 & 2 - 3 supersets

Rounds 3-5 - 2 Supersets

I was way wrong about scaling this workout. Finished about 3 hours ago and I still don't feel right.

I read through most of these pages. I have been lurking on this site for almost two months and love it. Been doing CF for almost 3 years, more off than on. My question is, how do I put a WOD into the training log that's here on the site?

 Thanks, Matt

Yesterday... Fran

21,15,9 of 95lb Thrusters and Pull-ups

 4:37, new pr by almost a minute. Pull-ups were kipping, unbroken, thrusters (A$$ to BosuBall) I had to break into mini-sets of 3. (7,7,7 - 5,5,5 - 3,3,3) now, almost 15 hours later, I still don't feel right. Fran always treats me bad, and after chief sunday and heavy clean&jerks friday, my upper body is absolutely smoked.

Felt like crap this morning and hr  was a bit off, so no CFE this morning, hopefully things will be back in check for Michael this afternoon.

My rest was somewhere between 10-15 seconds the first set, probably closer to 5-10 seconds on the 15 and 9 set. The last time I did fran I attempted completely unbroken sets, but was unable to catch my breath about midway through the 15set of pullups and had to break. 

Honestly I feel anybody that can do them (even slower) unbroken is in reality "closer" to a sub-4 minute time. To break 4 minutes you really need to be able to do everything unbroken at a fast pace. It also doesn't hurt to be shorter/more compact. If I could do mine at the same pace unbroken I would be alot closer to the 3-minute mark...but alas, maybe next time.

"Michael"

First 800m - 3:06

First Round - 6:28

Second 800m - 3:18

Second Round - 12:46

Third 800m -  3:23

Finish - 19:21 < New PR by 2:02... whoohoo.
On a side note I absolutely despise this workout. My lower back is like jell-0 on the second and third 800m sprint. (I know, I'm not much of a sprinter...)

omg...  today's wod is so nasty. Grace you are a mean mean woman. I think this one is going to have to be scaled down for my poor shoulders! 135 was getting close to my 3r max.  It'll take forever to do 30 of them!

This morning, CFE, 30:20 x 8 Running (on the treadmill...ick) 9.0 the entire time. Should have went faster but it said under your 5k pace soo...

Grace this afternoon

135lb Clean & Jerk

6:54

took way too many breaks, planned on going 5-5-5-5-5-5 the whole way but forearms gave out after 15 reps. Still probably could have pushed harder for under 6min mark... So many cleans here lately, shoulders are just dying.

5k today... did after swimming for about 30-45 minutes, or at least thats what I blame my time on.

5k - 23:32

Oh well there's always tomorrow.