Liz’s CrossFit Log  

4 Rounds
90 Seconds Row
90 Seconds Hang Squat Clean (95/65)
3 Minutes Rest

132 rx’d

*My rowing calories were low relative to the rest of the 530 group, but I feel as though my hang squat cleans were pretty good. My legs were really tired from rowing, but I could have done much better if I had a stronger row.  i really liked this wod!

Tabata Fight Gone Bad
With a continuously running clock perform 8 rounds of 20 of work followed by 10 seconds of rest for each of the following 5 exercises:
Row (calories)
Sumo Deadlift High Pull, 75/55 lbs
Push-press, 75/55 lbs
Wall Ball, 20/14 lbs
Box Jumps

224 rxd

* I was really happy about this since I have taken about a month and a half almost completely off due to work.   So considering the lack or sleep, not great eating and not being able to do more than one WOD week… i feel pretty good about this… i did almost die though.

10 Burpees
20 KB Swings (1.5/1 pood)
8 Burpees
18 KB Swings
6 Burpees
16 KB Swings
4 Burpees
14 KB Swings
2 Burpees
12 KB Swings
Rest 15 Seconds
Max Strict Pull-ups

time -  6:03 (1 pood)

Max pull-ups – 1 kipping – I waited probably 20 -25 seconds and i had to kip.  but i was really excited to get one kipping after that workout.  i was toast.

Surprise Finisher:
15 man makers (i think that is what they were called) or do them for 4:00
(holding two dumbbells do one push-ups, row each arm, squat clean with DB into a thruster)

I think I got like 9…. but i’m not entirely sure.  they were really difficult.  I used 15# dumbbells.

21-15-9
Snatch, 95/65 lbs
Pull-ups, Chest to Bar

scaled the pull-ups to 15-12-9
did snatches at 55#

17:38
*my best pull-up day to date!!

5 rounds for time:

60m sprint
3 strict ring dips

* don’t remember my time, but this is the most strict ring dips i have ever done!! yay!

10 -8-6-4-2  Power Cleans (#85)
5-4-3-2-1 Kipping Pull-ups

*don’t remember my time

5 rounds for time:

5 deadlift (155#)

20 double-unders

**don’t remember time, deadlifts went well though!

Front Squat
1-1-1-1-1-1

3 Rounds
15 Thrusters, 35% of your 3RM Push-press
15 unbroken Pull-ups

Front Squat -

worked up to 145 lbs (PR) – this felt really good today.  I probably could have gone a little heavier, but I ran out of time.

Metcon -

5:50 – with 35# bar for thrusters and blue band for pull-ups.

** I should have done real pull-ups and scaled the reps to 10 and just finished the 10 so I could work on my real pull-ups.  I should have listened to Ryan   I will learn eventually.

15 KB thrusters (1.5 pood)

21 parallette push-ups (knees)

21 sit-ups

12 KB thrusters (1.5 pood)

15 parallette push-ups (knees)

21 sit-ups

 9 KB thrusters (1.5 pood)

 9 parallette push-ups (knees)

21 sit-ups

8:24

Skill work: Snatch

5 rounds:

4 hspu

6 ring dips

10 box jumps

** I can’t remember my time but it was 8 something… maybe 7 something.  The snatches did well today.  Ryan helped me work on the snatch and hopefully I can get my snatch weight up.  I worked with 55 lbs today.  I went up to 65 lbs and i just couldn’t keep my form.

The WOD:

The hspu I used the blue and red band on the bar; the ring dips I used the black band; the box jumps i worked on doing consecutive box jumps so I can improve my box jump times.  i have to get 5 consecutive box jumps for them to count.  It went well, I got 4 twice that didn’t count and one once that didn’t count.