Thursday, 12.08.11

SWOD:  Shoulder Press 3-3-3-3-3


Metcon: For Time: 
-50 Double Unders
-10 steps of Walking Lunges w/25# plate
-40 Double Unders
-10 steps of Walking Lunges w/25# plate
-30 Double Unders
-10 steps of Walking Lunges w/25# plate
-20 Double Unders
-10 steps of Walking Lunges w/25# plate
-10 Double Unders
-10 steps of Walking Lunges w/25# plate


5:54 w/35# plate

Saturday, 12.10.11

Today Brad talked Jenna and I into trying his strongman workout which consisted of picking up large cement spheres and hoisting them onto our shoulders and then squatting.  It was actually pretty cool once I got the hang of it.  The stones were 40ish pounds and I even successfully tried doing one squat holding a 93# stone.

Metcon:

5 Rounds for time of:

- 6 Left Shoulder Atlas Stone Squats @43

- 6  Right Shoulder Atlas Stone Squats @43

- 12 GHD Sit Ups

10:47? 

Tuesday, 12.13.11

Today I didn't have time to do the met con, but I did the SWOD:

SWOD:  Deadlift 65%x 3, 75%x 3, 85%x max reps 
150x3, 175x3, 200x3

Wednesday, 12.14.11

Today I made-up the Monday, 12.12.11 workout that I missed which was:

SWOD: Back Squat 65%x3, 75%x3, 85%x max reps

125x3, 145x3, 165x6
Metcon: As many rounds possible in 7:00:
- 10 Plyo Push Up (done on a bumper)
- 40 yard Shuttle (20 yard down and back)

This met con was so difficult - the plyo push ups were killer!  At the end they really weren't explosive at all. I can't remember how many rounds I had but it was pretty pathetic - 6 maybe?

Thursday, 12.15.11

SWOD: Shoulder Press 65%x 3, 75%x 3, 85%x max reps
I did this but I didn't record my weights and now I can't remember what they were.  I believe I got up to 75 lbs for my 85% and did 1 rep.Metcon:  Reps of 12-10-8-6-4-2:
- Clean & Jerk (60-70% 1rm Jerk)
- Toes to Bar

I completed this at 75# and took a little bit longer than the 20 minute cap.  I went a little bit lighter weight on the c&js to really focus on my form.  I felt good about my cleans - it really helped to sit back and a little lower than my set-up for deadlifts and then to really focus on getting triple extension and immediately drop under to receive the bar.  


Toes to bar were as difficult as always but when I focused on swinging back and really squeezing my shoulder blades together, it seemed to help. 

Saturday, 12.17.11 Capoot Fitness Challenge

1st Annual Capoot Fitness Challenge at CrossFit Solano

Today I competed in my first CrossFit competition which was a perfect first event because it was more for the challenge rather than the competition.  It was a fundraiser held at CrossFit Solano to honor Officer Capoot who was killed in the line of duty last month.  It was a great event with a huge turnout, and all of us were united for an honorable cause.

These were all partner workouts so Erica and I partnered up.
The Workouts:

WOD #1:
3:00 max reps of:
Pull-ups

3:00 max reps of:
Hand Release Push-ups

3:00 max reps of:
Air Squats

Each partner would take turns, swapping out when the other was fatigued.  I was most worried about the pull-ups but was pleased with the adrenaline rush I got which helped push me through, even though at the end Erica and I were only busting out one at a time!  I think we ended up with 89 total.

Our total for the whole WOD was 292

WOD #2:
19 Min. AMRAP
"497"
This was officer Capoot's badge number - 497

4 Jerks
9 Deadlifts
7 Front Squats
@95#

One partner lifted while the other partner ran 497 meters.  Partners would swap each time one came in from the run.

This one was super tough.  95 # was heavy and Erica and I almost scaled down, but I'm SO glad we stuck with it and went RX!  We had 8 rounds.

WOD #3:
This was the floater WOD, meaning we didn't know what it was until that day.

5 Min Max Rep basketball baskets from behind free throw line.
On the minute for 5 minutes:
Both partners and to do 8 burpees each and then only one would shoot max baskets for the remaining minute.

I haven't shot a basketball in years, and it showed!  I had 6 baskets, which was actually one over the goal Erica and I had set of 5 baskets :)

Friday, 12.16.11

Today I only had time to do the metcon: "Randy" 75 power snatches @45# 7:27 RX