CrossFit WOD (Page 19)

Yesterday did the filthy fifty... brutal as always. finished in 32:22 though, which, though not amazing, is still pretty good for me. I seriously would be in the low twenty minute range if not for the D@mn Burpee's. Bane of my existence. 

Today... Isabel.

What a total waste. I just can't get the hang of a Power Snatch. I can tell the problem is in my catch... I hit a full squat position, but my arms end up being in front of my ears, throwing my balance all off and making me miss an (otherwise) easy lift. Had no problem throwing the 135 up, and no problem hitting the depth of the squat... I just can't hit that sweet spot at the top. My Overhead Squats are also only so-so, I suppose that is part of the reason behind it. Anyways, I didn't time myself considering I could never catch more than 1 or 2 in succession, but probably ended up doing over a hundred. Hope everybody else did better.

How was the vitual shoveling?  Did you switch which leg was forward?  It looked like it would be one of those sneaky painful exercises.

Oh, hi guys.  I've been on quite a crossfit hiatus!

Did the Wod Today... gotta love the shoveling. I switched leg/hand forward on each set. Lower back was burnt out after this.

14:45 - had more in the tank for a lower time, but when the lower back feels that tender I prefer to back off.  I can't think of any time in my life I've had to shovel 45+ lbs of stuff. At least they didn't want us to throw it over our shoulder! Now there would be a workout. Got some of the strangest looks ever in the gym too, thats always fun.

I'm doing this tonight before swimming.  I ought to sleep well tonight.  This looks like another of those that seems easier than it will be.

My lower back didn't appreciate yesterday haha reminds me of my youth.

Anyways, todays Wod is one of those that just sneaks up on you. Me and Pukie almost had a reunion, which is rare nowadays, but oddly it always comes on the days you least expect.

Max sets in 20 minutes of:

400m sprint

Dead Hang Pull-Ups, max reps

 8 sets completed, every sprint took 1:34 - 1:37 seconds (treadmill is weird, same speed but different times...) pull ups looked like 10, 9, 8, 8, 7, 6, 6, 8

I'm pretty excited about it really, not so much the pull ups, but the sprints were all close to my max 400m sprint speed, although the last ones my running form looked rough.

Today's WOD.  Felt great.  I didn't do a good job of hitting lap on my watch at the same time each round.  I used 9.2 mph for all rounds but the first where I used 9.0.  I can go faster next time.  This one is strange though.  The better you are at pullups the less rounds you can complete (not that I have that problem).

7 rounds + 1.01 of run

rx'd: AMRAP of 400 meter sprint then max pullups (I can't kip yet unfortunately).

10/10/10/6/10/10/8
1.28/1.37/1.43/1.47/1.38/1.38/1.42

Today was my first day of Crossfit.   Got to reading the site for the past couple of days and thought "Nicole" looked like a good easy one to start with.   After trying this I don't know if it's on the 'easy' scale of Crossfit, but it sure was tougher than it read.    I got 5 rounds in 15 minutes done.   At the 15 minute mark my wife and kids came home and wondered what I was doing.   Kinda hard to stop to explain, but then we had our 1 year old all happy to see Dad so I just couldn't keep running away and having her chase me down the street.    Looking forward to the next challenges!  

I also started working on a set of rings for the pull up bar in the garage.  $5 in PVC invested at home depot and they should work great.   There is a great thread on the crossfit site explaining the procedure.   At this points beats spending $80+ on a set for what I need them for.    Now I just need to get a new mount put in so I can get them higher to the ceiling and start figuring out how to do a muscle up.  

Todd

I can definately manage today's posted WOD:    "Rest Day".   Do we time this one