101022 Friday Night Throwdown at Potomac Crossfit

I may have more to say about this experience later. For now, I’ll just post my performance… and caveat it: I didn’t know I was going to participate until a few hours before the competition. Chris K, Noah, and Christy Phillips also participated, and all of them did some amazing work – with Christy getting PRs on all three workouts. I was happy to finish.

“Fran”
21-15-9
Thrusters (95)
Pullups
Rest about 10 minutes
“Diane”
21-15-9
Deadlift (225)
Handstand Pushups
Rest about 10 minutes
“Grace”
30 Clean and Jerk (135)

Fran: 4:15 as rx’d
Diane: 8:02 as rx’d
Grace: 7:30 as rx’d

Total: 19:47

101004 – 101021

101021
Clean
3-3-3

3 Rounds:
5 Clean and Jerk (135/95)
7 CTB Pull ups
9 Box Jump (30/24)

Took it easy on the cleans. Didn’t write down time on the metcon, but I remember I was a bit slower than the leaders.

101020 REST

101019
5×2 Skin the Cats

5 Rounds:
5 Deadlift (275/185)
20 Push Ups
Run 400m

Time: 12:23 rx’d

101018 REST

101017 REST

101016
50 Double Unders
Run 400m
50 Squats
Run 400m
50 Sit ups
Run 400m
50 Box Jumps
Run 400m

Time: 13:13

101015
Snatch Balance
2-2-2-2-2 (60% of your 1RM snatch)
Keep the sets of snatch balances at 60% in order to really focus on being fast and aggressive getting under the bar.

3 Rounds:
5 Power Snatches (105/75)
10 Bastards (Burpees with lateral jump over your barbell)

snatch balances: 95
metcon: 2:52 rx’d

101014
Clean and Jerk
Take 20 minutes to work up to a new 1RM

21-15-9
Kettlebell Swings, 1.5/1
Pull-ups

C&J: 240(PR) was actually more of a clean & jerk & press.
metcon: 3:06 – likely missed a couple of the pullups as my grip went.

101013 REST

101012
For Time:
Row 1k
Rest
Row 750m
Rest
Row 500m
Rest
Row 250m
Post time for each row to comments.
Rest time should be approximately the same as each row, depending on size of class/rower availability.

3:36/2:51/1:46/45.9

101006 to 101011 REST

101005
Muscle Up Practice
Accumulate 15 Muscle Ups or Muscle Up Progressions

4 x 800m Runs
Rest as needed in between efforts

2:39 / 2:57? / 2:59 / 2:49

101004
AMRAP
2 Min Wallball, 20@10′, 12@8′
1 Min Rest
2 Min Push Press, 75/55
1 Min Rest
2 Min KB Swing, 1.5/1
1 Min Rest
2 Min Box Jump, 24/20
Movements must be done in this order.

Total: 196

101001 – 101003

101003 REST

101002
5 Rounds:
10 Thruster (135/95)
400m Run

16:02 rx’d

101001 REST

100930

Clean
2-2-2 (60% 1RM)
2-2-2 (90% 1RM)

4 Rounds:
3 Squat Cleans (BW)
5 HSPU
7 CTB Pull Ups

Clean
135-135-135
185-230×1(PR)

Metcon: 3:16@175

100921 to 100929

100929
Press
5-5-5+
115-135-145×6

30-20-10-5
Kettlebell Swings (1.5/1 pood)
Weighted Burpees (35/25)

Time: 9:02 w/ 1pood KB

100928
Back Squat
5-5-7

200-230-260

5 Rounds:
1 Min Row (Calories)
1 Min DB Thruster (35/25)
3 Minutes Rest

176 rx’d

100927
Rest

100926
Hiked for a few miles, up and down a mountain.

100925
Fight Gone Bad at Crossfit 321
237.

I had to stop twice to keep from DNFing. Serious stomach problems.

100924
Death by Handstand Pushups
1 the first minute, 2 the second minute, 3… until unable to complete the round.
Rounds: 11+5 (PR)

Compare to 100407 (10+6)

100923
Deadlift
5-3-1+

3 Rounds:
10 Single Arm Dumbbell Snatch (50/35)
10 KB Swing (2 pood/1.5 pood)
10 Pull ups

dl 4×390
metcon: 4:45, i think.

100922
Push Press
3-3-3

Volume work – #HSPU and 5 box jumps on the minute every minute for 20 minutes.

PP: 145 – 185 – 200(PR)
hspu/box jumps: 6 rounds of 1 hspu on parallettes – shoulder to pvc, 14 rounds of 1 hspu on parallettes – head to floor. 30 inch box

100921 Rest

100920

Front Squat
3-3-3

4 Rounds:
50 Double Unders
10 Ring Dips

FS: 205-225-245
Metcon: 3:36

100908 to 100919

100919 REST
Mobility WOD: Episode 29 - hips and lower leg.

100918 TRAVEL/REST

100917
Deadlift
1-1-1-1-1
365-385-405-425(PR)-445(PR)
Previous best was 407.5×2 on 091017

100916 REST

100915
Press
3-3-3
115-135-145

Every minute on the minute for 20 minutes:
xHSPU and 5 box jumps
87 HSPU (something like 4* 3* 2* 2 2 2 3 3 3 3 3 4 4 4 4 4…. 10, 8)
*parallettes

100914
6 Planche Progression Holds

5 Rounds
5 Power Snatch (95/65)
10 Pull-ups
10 Burpees
Rest 2 Minutes
Time: 11:45 rx’d

100913 REST

100912 REST

100911
I did workout, the details aren’t important.

100910 REST

100909
Power Clean
2-2-2 (60%)
2-2-2 (90%)

Worked up to 185.

“Unbroken Power Elizabeth”
15-10-5
Power Cleans (135/95)
Dips
Post loads and times to comments.
Power cleans for Elizabeth should be done touch and go, unbroken. Dips unbroken.
Time: 4:30ish rx’d

100907

I took over two-weeks off. Hopefully that was enough. We’ll see how the next few weeks go.

100907
6 Back Lever Holds

“Chelsea”
5 Pull-ups
10 Push-ups
15 Squats
1 Round on the minute for 30 minutes.

15 rounds

100816-100825

100820-100824 REST

100819
Wendler DL
365×7

3 Rounds
5 Thrusters (135/95)
10 Chest to Bar Pull-ups
3:30ish?

100818 ?

100817
6 Planche Progression Holds or Weighted Planks

5 Rounds
7 Unbroken Hang Squat Snatch (75/55)
14 Ring Dips
21 KB Swings (1.5/1)
Time: 11ish?

100816 ?

100812-100815

100814-100815 Surprise rest days.

I’m slightly embarrassed by how much “Paul” and the wallball/pullup workout destroyed me. For the last two days I’ve felt like I had broken ribs poking into my abs and shards of glass in my legs, like after a car wreck I would imagine. I have never been that wrecked from a workout.

100813
OPT workout

5 Rounds
25 Wallball unbroken
10 Chest to Bar pullups unbroken

13:30ish broke the wallball in the last round 13-12.

100812 Rest