"Crossfit Total"

WOD

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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Back squat - 165 (PR)
Shoulder Press - 75 (PR)
Deadlift - 205 (PR)

Total: 445

Today was a good day. I needed it too because I have felt so weak lately. Got 3 new PR's. I have been stuck at 72# on SP for so long. It was nice to get over the hump. Also nice to join the 200 club for DL. I felt like I was trailing behind everyone. Thanks, Dymphna for the encouragement. I enjoyed working out with you tonight...sorry if Em and I were distracting for you. You did awesome on that 255 DL! :)

Last time I did CF Total was Oct 25, 2008 and my numbers were:

BS -160
SP - 67
DL - 190

Total: 417

Not as big a jump as we thought, D. That must have been an old # on the board.

Alternate

WOD (Alternate)

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

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SP: 55,60,65,70,73(f)
PP: 70,75,80,85,90(x2)
PJ: 70, 75, 80,85(x3, i think)

Once again, feeling very weak! Not sure what my problem is...lack of sleep and eating right I guess. :(

Mr. Joshua

WOD

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

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First time in gym since Trey left. Thank you, Michelle for taking Em!!

Time was 41:09 which is almost 4 minutes slower than my last time. Did rowing since it's so cold outside and used 135# for DL.

Workout looked like this:

Five rounds for time of:
Row 500 meters
30 Glute-ham sit-ups (mine were very ugly looking! lol)
135# Deadlift, 15 reps

When I started my goal was to beat my old time of 37:22, but by round 3 my goal shifted to finishing with the 135# I started with on DL. It's amazing what a sick baby, lack of sleep and not working out for almost 2 weeks does to the body. :)

Alternate WOD

WOD

Three rounds for time of:

Row 500 meters
Bodyweight benchpress 21 reps

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So obviously no "bodyweight benchpress" for me. Did 50#, which still kicked my butt. My time was 18:something. Last set of BP had me down to singles.

Front Squat

WOD

Front Squat 5-5-5-5-5 reps

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80,90,100,110,120,125 x 1,130 x 1,135 x 1(PR)

Yeah right!

WOD

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Not even going to say I attempted today's WOD. Just call me slacker & wuss! We'll just say I worked on my pull-ups and kips. :)

Did 3 rounds of:
3 weighted (10#) kips
5 chin ups
7 kips

Did do a BS workout which I needed cause it's been ages since the last time I did BS.

BSx21

My loads were as follows:

45,50,55,60,65,70,75,80,85,90,95,100,105,110,115,120,125,130,135,140,145,150,155,160(f)

Legs already feeling a little weak. But in a good way!

I'm tired of this weather...aagghh!

WOD

Complete four rounds for time:

Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents

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Had to do a variation of the workout due to the weather. I actually wouldn't have minded running or the rope climb, but it's cold, wet & nasty outside. I can just see me now...getting to the top of the rope and slipping.

Anyway, my workout was as follows:

Four rounds:

Row 500 m
15 SP (did 1st round, plus 10 of 2nd round with 55#...then had to switch to 45#)
15 Kips

Took me a whopping 38:36. Slow, slow, slow.

Everyone should be able to kick my butt today! LOL

Did CFE (Rowing) with Trey after Em went to bed. Supposed to be 4 rounds but only managed to get 3 rounds in...not too upset by that because 3 rounds was still a really good workout.