AMRAP

So, this 3WOD cycle has been 3 AMRAP (as many rounds as possible) I have completed two and am awaiting the third tomorrow morning.

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

11rounds + 5HSPU

My PR is 12rounds, no excuses just could not match the 12, close. If I had to say something about the WOD it was the pullups, usually I am able to not break them up, on this I was in the 5-8 range.

Today

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

7rounds, last time I did this WOD was in '08 and I was sick, I managed 4rounds before I quit. I did not make the 20min last time, this time I did and managed 7rounds. I know my weaknesses and they are for sure metcons with heavy weight. 95# is not that heavy, however, it feels much more than that during the last round of SDHP. I am still very pleased with the performance and I was gasping for air on the ground. My goal was 10rounds, maybe a little selfish but you have to push yourself.

Tomorrow is a revisit with "Nate" 12rounds last time with 1.5pood as I do not own a 2. Lets shoot for 15.

Where There is Smoke There is Fire!!

and I am definitely on Fire!! Not in the sense that I am "good at CrossFit" on Fire, my legs are literally "burning" on Fire. I by no means "smoked" Josh on this WOD. I did 12 rounds and I am feeling it. Between the thrusters yesterday and the pistols today I can barely sit down without my glutes and hams screaming at me as well as my adductors.

"Mary"

Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

12rounds

HSPU were all unbroken, however, everything else was. Pistols started off unbroken as well as the pulls but by the last rounds pulls were in 5s and the pistols were in 2s. Good WOD and way better than last time. Last time I used an 18" stool for pistol progression which brought my femur to about a 45degree angle, this time Josh set the bar and did them from the floor. I was definitely below parallel on all of them.

On another note, I met a guy at the gym a week or so ago who was interested in CrossFit, well today was his first WOD. He came to my house for his first meeting with "Cindy". He managed 6rounds in 10min. Not bad for the first time. Now we will see if he comes back for more!! Great job Tommy!!

Just Gotta Lat It Go

Monday
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

They give a choice between Mary or Cindy. I was very tempted to do Cindy again as I wanted to see my improvements, however, I had never done Mary and I need to work on my weaknesses which would be legs. I completed 10rounds in 20:40. I thought I was going to get 10 under 20:00, however, on the start of my 10th round I looked and thought I had 2.5min when in actuality I had 1.5min. Great workout all exercises were done unbroken and my lats are sore. 150pullups in 20min is alot, unbroken at that. I have been sore before but this time it goes from armpit to about belly button level. Just kept pulling with the goal of no broken sets. The pistols were also fun as when I was finished and walking back to the locker room I could feel my hips shaking. Makes for alot of people staring.

Yesterday
Deadlift 1-1-1-1-1-1-1 reps
1rep max dead lift. My goal was 265 as my previous max with the Crossfit Total WOD was 245.
185, 205, 225, 245, 255
It was a PR but my back was rounded with the last rep and I am really trying to be as perfect as possible. I did not want to try for 6 and 7 as I knew if I went higher I would really round my back and it would be unduely sore the next day.

Today was a rest day as I had a continuing education course on home modification and I did not get home until I started typing this. I am anxious for tomorrows WOD that Josh has already done. The squat cleans are what gave my back problems last time which is what is in store for me tomorrow, however, I am going to own it. I will have to scale the weight to 115 from 135 to complete. Goal 25min we will see.