Monday, 03.19.12

Strength:  Back Squat 70% x 1, 80% x 1, 90% x max reps


140x1, 160x1, 180x9  

My quads are super trashed from Saturday's wall ball hell, so I wasn't sure how I was going to do with back squatting today.  I was pleasantly surprised with my max effort at 90%.  I'm curious to see what I will be able to squat for the CrossFit Total next week.

Conditioning: Three rounds.  Not for time of:
- 500m Row
- 20 GHD Sit Ups
- 15 foot Rope climb, 2 ascents


II only got through one round of this.  I PRd on the row with a time of 1:48.3

Sunday, 03.18.12

Rest

Saturday, 03.17.12

Today I was in the bay area for a seminar and knew I would miss doing the games WOD at The Compound.  So, I dropped into CrossFit One World and was able to do the WOD there.  Unfortunately, I was unable to channel the strength, stamina, or general badassness of Freddy Camacho, Chyna Cho, or any of the other CrossFit celebrities that work out there as evidenced by my score:

WORKOUT 12 . 4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9' target)
90 Double-unders
30 Muscle-ups


Score: 139 Wall Balls


I didn't know how I was going to do on this one because I couldn't find a past "Karen" time and I haven't been working on high reps of wall balls lately...or ever, really. 


At first the target felt low because I'm used to trying to hit the 10' target we have set in our gym.  But as reps increased, they took their toll on my quads and my back.  Towards the end my lower back completely tightened up (probably due to poor form as I fatigued).  I was hoping to at least get into double unders but it was not to be in this workout.