Metcon!!!

Tuesday

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) 30, 16, 15
Sumo deadlift high-pull, 75 pounds (Reps) 20, 12, 12
Box Jump, 20" box (Reps) 26, 20, 20
Push-press, 75 pounds (Reps) 17, 12, 12
Row (Calories) 13,12,12

Total of 250

Do not know want went wrong, actually I do, too many rest breaks, I do not think I was mentally prepared for this WOD. My PR is 266 and I was expecting to at least hit that maybe a couple of reps more. It is amazing how your mental state can really effect your performance.

Today

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Subed SDHP for the row since I did this at home. I am with Josh I do not like using the treadmill and having to walk up and down the stairs and wait for the TM to start up and reach speed. I had no idea what to expect with this, I was dreading the SDHP (again with the mental games), however, I told my self no breaks just straight through. I would allow myself to slow my pace but no pauses, and I did it. The SDHP surprisingly not that bad until the last round and I was pushing myself the last 400m. I was dead at the end of this, I was breathing heavier than I have in a long time which is great and my legs are SORE!!!

SDHP: 1:25, 1:51, 2:01

Burpee: 1:11, 1:23, 1:35

400m: 1:51, 1:59, 1:53

Total=15:13

We are heading to Flagstaff this weekend, so Melissa can spend some time with her mom, I think I will hit up CFF Friday evening and Saturday morning.

It's Been Awhile

It has been awhile since I have posted, been busy with work and family. Here is what has been accomplished

Thursday 02/12/09
For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

22:07 I had to scale the weight for the cleans down to 115. The cleans are what hurt my back last time but this time I felt good better form and with the work I put in for the active hip movement I think it helped greatly.

Friday 02/13/09
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

8:31 I was pumped for and after this WOD. This WOD is the THE WOD of CrossFit or so it seems. Every one talks about their Fran time. Well, my first Fran time was 19:31 This is 11min better!!!! I tried my best to not break up the thrusters, however, the workload is outstanding and for me is still difficult.

Yesterday
3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

20:32 This was the first time I have really rowed for a WOD. I had played around witht he technique but had never really rowed for time. I think the burpees are what got me had to break them up the last round and the second round was slower than the first as I was trying not to break them up. All in all good WOD. Rowing was more exhausting than I thought.

Squat clean 1-1-1-1-1-1-1 reps
95, 115, 135, 145, 135, 135, 135
This is the exercise that hurt my back a few WODs ago, so I was apprehensive about go heavy. I am actually surprised with the weight as it was my goal (BW or higher), however, with the 145 I felt my back start to feel like it did last WOD when it became sore. I was happy that I hit my goal and I did not want to spend the rest of the week missing WODs and not being able to move if I hurt my back again. My mechanics and my strength are slowly coming I just need to be patient and bring the intensity every day.