CrossFit WOD (Page 3)

Holy crap you guys!!  I had the most awesome FRAN tonight and I just had to tell you all!! 

Fran as Rx'd in 4:06!!!!  This is a 15 second PR!  I swear, I'm gonna attack it next time (whenever that may be) and I am gonna GET THAT SUB 4!!!

Gotta love a good PR!!  Nice work!

Today's WOD is

Deadlifts 1-1-1-1-1-1-1 reps

I'm not gonna do them though.  This is a taper week for me, I need intense but short speed and power, not big strength development.  Besides, I don't need back soreness the weekend of a half iron race.

So...I'm gonna do a workout I really enjoyed in February.
7 rounds for time
95lb sumo deadlift high-pull, 10 reps
10 ring dips (I'll do a 3:1 bar dip sub, no rings at my gym)

This should be fun!!!

Sweet deadlifts!!  That's a big PR!  Gotta love it!!

Tonight I'm gonna do the Cindy WOD after my swim.  

In keeping with our "reporting", last night I decided to do a kind of "make your own" workout. A little mod on a previous WOD.

7 rounds of:

 95lb sumo deadlift high pull, 10 reps

 Pushups, 10 reps

Total time was 6:40.  It was a great workout.  My back and traps are definitely feeling the effects today.

Damn, peeps...we are HARD CORE!!!!  I wonder if anyone else goes around saying "I think I'll do THREE EFFING CROSSFIT WORKOUTS TODAY!!"

I love it!

Once again I was thwarted last night from doing the workout I wanted to do.  There are three pullup bars in my gym.  Two are on the same squat rack and one is a couple of handles on a crossover machine.  BOTH machines were being used and had someone waiting.   GRRRR!!!!

But...the good news is, I finally got to do Linda.  The bad news about Linda is that since it's so close to the 70.3 I had to scale her greatly.  Instead of 2xBW deadlifts I did (roughly) 1xBW...instead of 1xBW bench presses, I did .75xBW...instead of .75xBW cleans I did .5xBW.  I weigh 147 this week...so...

Scaled "Linda"
10-9-8-7-6-5-4-3-2-1 reps for time of:
155lb deadlifts
125lb bench presses
75lb cleans

Time - 13:46

Now...don't get me wrong, this still destroyed me.  I couldn't stand up, I made a puddle of sweat on the floor, and I walked...no...HOBBLED...off the gym floor looking like I didn't know my name.  So...it was a GREAT workout!!

How'd everyone do with Cindy/Mary last night??

Hey guys, I'm back from being sick and some knee troubles.  I've got to get in gear though - only one month to first tri of the year (a sprint in Hyannis, MA).  Saturday I did a 30 mile ride which was my longest ever (by a long shot).  Today I plan on running 4 miles to the gym and then trying Cindy out.  I won't scale at all and hope to do 12 rounds.  Wish me luck.

Tuesday 080520

For time:
Row 1000 meters
25 Burpees
Row 750 meters
50 Burpees
Row 500 meters
75 Burpees

I'm not sure I can even finish that! 

I hate burpees...especially the ones in the Filthy Fifty.  They come at almost the end and I'm already tired and worn out.

OK, so I've really fallen off the wagon this past week.  I was gonna get back to it last night, but I figured, hell...I just did a damn 70.3 and swam 2500 the next day.  I deserve to take one more day off.  But tonight I MUST DO CROSSFIT!!!  Someone kick my butt if I don't do at least one WOD from the past week!!  I have to AT LEAST do Cindy tonight.  UGH...I hate not being motivated!!