Cross Fit Week 4

Last week I totally sucked. Trying to find more time and motivation this week. Here's my workout today...

Rx'ed: Thruster 3-2-2-2-1-1-1-1-1 reps

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Mine:
5x45 lbs (to get the movement)
5x50 lbs
1x55 lbs
1x60 lbs
1x65 lbs (failed)
1x65 lbs (failed)
5x55

I believe that when I was trying to max, I wasn't being explosive enough. I was being tentative about it for some reason...

BUT the big deal of the day, is that during warmup I did a PULLUP(!), twice even. Now this wasn't dead hang, but standing with about an inch less than full extension (I think that first bit from a dead hang is the hardest part of a pullup). This is great. Progress!!! It'll definitely help me stay motivated... since last week was not exactly a shining beacon to motivation.

Rxed: With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

6 rounds + 4 (jumping pullups after the second set)

6/25/06

CF HQ WOD - 10 rounds as rx'd.
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

6/26/06

CF HQ WOD
Run 10k - 55:28

kimj81 - congrats on the pull-ups. Here's a link to some pull-up motivation. I should add to my goals, "be able to do as many pull-ups as Annie Sakamoto in her third trimester."

http://www.crossfit.com/cf-video/sakamoto-pull-ups.wmv

No sh**. What a badass! I did 2.4 miles tonight as I'm in no shape for running (and it seems like a 3rd of the rx'ed WOD is about normal for me anyhow). I actually wanted to go further but was out of light. Wish I'd brought a watch as I think it was fast (in my book, anyhow).

Honestly, the fact that I never stopped and never even wanted to stop is a testament to Crossfit. Last fall and this spring, when I was trying to just run/do tri stuff, I couldn't make it as far without walking or really, really, really wanting to...

7/27/2006 

CF HQ WOD from 7/24/2006
Thruster 3-2-2-2-1-1-1-1-1 reps

3x115
2x115
2x125
2x135
1x145
1x155
1x155
1x160
-squats down to a dynamax ball.

RX: "Candy"
Five rounds for time of:
20 Pull-ups
40 Push-ups
60 Squats

Me: "Candy-asss"
5x
4 jumping pullups
13 pushups (on 18" elevated surface)
21 squats

I forgot to time the whole thing, but the last 3 sets were done in 12 min. The first two sets were definitely a lot faster.

RX:
Deadlift 3-2-2-1-1-1 reps
Bench press 3-2-2-1-1-1 reps
Back Squat 3-2-2-1-1-1 reps

Well, I certainly don't think that any of these were maxes today. I am sore and tired from yesterday. But that's one of the nice things about CF... You never know what's coming tomorrow, so you always give your all today. 

Me:

DL: 3x95,2x115,135,1x155(fail),145,150 (same max as last time. I'd have PR'ed if I wasn't so darn sore!)
BP: 3x75,2x75,80,1x95(f),90(f) (usually I can 1RM BP at 100. darn you pushups!!!)
BS: Ran out of time here, so 2x85,1x95

For BS, my issue mainly comes down to back strength. My legs can push up more weight, but my back falls behind. Given that I'd already maxed in DL, I didn't have the back strength to get up anymore with good form.)

i got in 4 CF WODs this week during my lunch hour.  Managed to swim and run a few miles too.....

07/30/06:

Deadlift 3-2-2-1-1-1 reps
105-125-145-160-170-180
Bench press 3-2-2-1-1-1 reps
125-135-145-150-155-160
Back Squat 3-2-2-1-1-1 reps
90-120-130-140-150-160

Sorta slacked off this week.  I only finished one WOD.