Day 3 at NW Crossfit Bellevue: "Oly Glory"
5 Rounds:
3 Squat cleans at 73# (Rx was 95#)
12 Burpees
400m Run
*Rest 1:00 Between Rounds
Total work time: 16:27 (3:08/3:29/3:34/3:38/3:38)
I just calculated this and had no idea I held it pretty close together in the later rounds. Nice!
Squat cleans weren't terribly challenging but still a good weight. Last round was tough but I knew I went easy going in. Burpees felt better than expected but super slow on the last round. Second time running this week and even that was better than expected.
I ate an apple an hour before this. I think it helped.
There was actually an option to do squat snatches instead of squat cleans... kind of like choose your own adventure. Lats are still pretty sore from Monday so that definitely wasn't for me.
Thursday, April 26, 2012
Monday, April 23, 2012
Blood blister
Day 2 at NW CF Bellevue: "Psyche!"
3 Rounds:
400m Run
15 KB Swings (@25#, Rx was 1 pood)
15 Pull-Ups
200m Run
10 KB Swings
10 Pull-Ups
25:47
As expected, pull ups were the limiting factor. Big blood blister on left hand, little one on the right. Max chain of 7 today in round one. Round two were doubles and triples. Rushed last rep resulting in a fail. Last round were all singles with one fail. Runs weren't too bad... It was gorgeous outside. Could have gone Rx with KBS but wanted to ease in to it.
Weaning off bad foods like sugar and dairy for about two weeks now. Last gluten cheat was maybe 3 or 4 weeks ago. I'm off that stuff to fix my leaky gut.
3 Rounds:
400m Run
15 KB Swings (@25#, Rx was 1 pood)
15 Pull-Ups
200m Run
10 KB Swings
10 Pull-Ups
25:47
As expected, pull ups were the limiting factor. Big blood blister on left hand, little one on the right. Max chain of 7 today in round one. Round two were doubles and triples. Rushed last rep resulting in a fail. Last round were all singles with one fail. Runs weren't too bad... It was gorgeous outside. Could have gone Rx with KBS but wanted to ease in to it.
Weaning off bad foods like sugar and dairy for about two weeks now. Last gluten cheat was maybe 3 or 4 weeks ago. I'm off that stuff to fix my leaky gut.
Wednesday, April 18, 2012
Got my ass kicked today!
Another four month hiatus, it was time to get back to it. Been seeing quite a few Crossfit deals on Groupon, etc so that gave me another push. Diet has been quite loose over the last three months and I'm sure my leaky gut came back. Vacation's over!
Day 1 at NW CF Bellevue: DB Blast!
4 Rounds with 15# DBs (Rx was 20# for women):
50ft Single Arm OH Lunge Left Arm
50ft Single Arm OH Lunge Right Arm
12 Renegade Rows
12 DB Push Press
22:00
Post: 30s prowler push at 275#: 28ft
This totally kicked my ass and already I can barely lift my arms. I'm not expecting to walk properly tomorrow.
But this was a phenomenal WOD because it worked everything. Left shoulder still significantly weaker than right and this type of workout would help balance that out. Renegade rows were the limiting factor. Had to mod to the knees for the push up part but wide stance on feet for the row part.
First time pushing a prowler and I really surprised myself. Saw stars afterwards haha.
Day 1 at NW CF Bellevue: DB Blast!
4 Rounds with 15# DBs (Rx was 20# for women):
50ft Single Arm OH Lunge Left Arm
50ft Single Arm OH Lunge Right Arm
12 Renegade Rows
12 DB Push Press
22:00
Post: 30s prowler push at 275#: 28ft
This totally kicked my ass and already I can barely lift my arms. I'm not expecting to walk properly tomorrow.
But this was a phenomenal WOD because it worked everything. Left shoulder still significantly weaker than right and this type of workout would help balance that out. Renegade rows were the limiting factor. Had to mod to the knees for the push up part but wide stance on feet for the row part.
First time pushing a prowler and I really surprised myself. Saw stars afterwards haha.
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