Saturday, November 23rd
7:00am
WOD



Used 315 for the deadlift. First time deadlifting more than 275 in months. Felt really good on my back.
155lbs for the squat cleans/push jerks. Way too light though. Coulda went 185.

27:10.

Slower than i thought, but i probably spent a good 5-6 minutes on the muscle ups alone towards the last rounds. Shoulders were so done.

Monday, November 25th 2013
10:00am
WOD

A)Warmup Using 335 for max back squat
5 reps @ 80% 240lbs
3 reps @ 90% 290lbs
1 rep @ 95% 320lbs
2 reps @ 90% 290lbs for the rest
2 reps @ 90%
2 reps @ 90%

B ) 4 rounds
5 strict press. Used 115lbs, 120lbs, 130lbs, 130lbs.
90 seconds rest
3 weighted strict pullups @ 60lbs. Just held a dumbbell between the feet.
90 seconds rest.

Last 2 presses at 135lb were a challenge.

C) 6 minute AMRAP
5 pullups
10 burpees.

Got 7 rounds and 2 burpees.

Super simple but awesome.

Damn B looks like a bitch, but damn nice squats n numbers how long you been doing crossfit?


This post was edited by kylefrc on Nov 26 2013 10:49pm

Started in February? Had a back injury in January and kinda fell out of the whole 5 day split and got bored as shit with it.

Tuesday, November 26th 2013
3:00pm
WOD

A) 15 minutes work up to 70-80% Snatch, more of a warmup than anything. Went up to 145. Felt surprisingly good considering this is my worst movement.

B ) For time
3 rounds
400m row/run
6 Power Snatch @ 125lbs
6 muscle ups

10:15. Took me like 4 minutes to get the last set of muscle ups.

4 minute rest

C) For time
3 rounds
10 deadlifts @ 225lbs
15 Handstand pushups, head touching the ground.
30 double unders
9:10.

Used the belt for giggles and it was a bad idea. Hard to breath with it on and it gassed me quickly

This post was edited by BoneYard on Nov 27 2013 12:49am

Damn these handstand pushups and weighted pull ups look like a bitch are they easy for you? Also was reading through ur log your a beast, you do competitions?

Well nothings easy, the 3 weighted pullups are taxing but not overly hard.
When i first started i could not get 1 legit strict handstand pushup. Between 15-20 for sets now on a good.

And i have my first real competition this weekend. They just announced the first "2" workouts for the 8am saturday.

12 minutes work up to your max clean, 2 minute rest then a 2100m row for time. 2 separate events but they are back to back.
Then another 3 events for the weekend following that. And a finals for the top 10 i think.

2500$ first place prize for my division

This post was edited by BoneYard on Nov 27 2013 10:38am

Nice, and dayum is it a crossfit competition?

Yup.

Wednesday, November 27th 2013
10:00am
WOD

Last workout before the competiton. Just did a high volume, easy workout to get lose and what not.

"Angie"
For time
100 pullups
100 pushups
100 situps
100 Air squats

18:50. 6 minutes and 10 seconds faster than the last time i did it like... 5 months ago haha. Went fairly slow and focus'd on full ROM. Still way quicker

Pumped for you!

That's like my second one I did but was Barbara 5 rounds 20pullups/30push/40sit/50 squats