CrossFit WOD: "The Seven" - 3rd time with the hardest WOD ever.

As I have previously stated, this is the hardest WOD I've ever done.  Here's the bad news...

The last two times I did the WOD, I DID NOT do 135lb thrusters. I did 95lb thrusters, which is a MAJOR difference. Thrusters are the single most difficult exercise I do and adding 40lb more pounds to this lift ending up humbling me with a worse time.

The second time I did it, I got 25 minutes! I thought I was elite. This time around, I was gassed at 38 minutes! Doh! Need to work on things...

A great workout that hit every nook and cranny of muscle!

Double-under frenzy...

Today, we worked on muscle-up skill work and worked to find our ME box squat. I ended up getting 285 lbs and could have continued but time was short and my son was acting up in the gym.

The WOD was as follows:

2 minutes DUs
2 minutes singles
1.5 minutes DUs
1.5 min singles
1 min DUs
1 min singles
.5 min DUs
.5 min singles

For reps!

My son distracted me but I believe I got in the 900's. Maybe more, maybe less. In addition, today my shoulders are SORE! Good wod, and I plan to use it, but vary it up a bit differently with different exercises in the future.

"Elizabeth" round 3.

Today marked the 4th time I've done "Elizabeth."

1st time: 11:15
2nd time: 8:15
3rd time: 10:14

This time: 7:12.

PR baby!

"Elizabeth" is 21-15-9 reps of


Cleans (135lb)
Ring dips


For time! 

I'm happy with the result.

Rest week!

Well, it's been a while since I've posted because I've been on vacation for the last week. The week was a good one to relax, think about nothing, and let my mind and body rest. But it's good to be back as well.

On Saturday, Oct. 23rd, I tackled the following WOD at Green Bay CrossFit:

1 rope climb ascent (15ft)

Run 800m

2 rope ascents

Run 400m

3 rope ascents

Run 200m

For time!

This was the FIRST time I did rope climbs in a WOD. Talk about HARD. I need to work on these for sure. My time was 10 minutes. 

Thanks again Grant for the beating! I'm ready to take on this week!

Double WOD day...

Usually, I sleep in the mornings as I don't do well in workouts. But I missed yesterday because I had to get ready for my trip to North Dakota this next week. This morning I tackled "The Chief." It's as follows:

Max rounds in 3 minutes of:
3 power cleans (135lb)
6 pushups
9 air squats


Rest 1 minute, repeat 5 times.

My rounds were 6, 5, 5, 5, 5

A deceptive workout. Looks easy, but it's not. Try it!

I then went up to CrossFit Green Bay to hit up a WOD at Grant's place. The WOD followed the mainsite and was as follows:

15 hang cleans (135lbs)
15 burpees


x 3 rounds for time!

My time was 4:15. I was gassed!

CrossFit WOD: "Jack"

Today, we honored Staff Sgt Jack Martin III by performing the following:

"Jack"

Complete as many rounds as possible in 20 minutes of:

10 push presses (115 lbs)

10 kb swings (1.5 pood)

10 box jumps (24")

I completed 11 rounds +1 kb swing. It was a tough WOD that challenged all parts. But thanks to Jack, we have the freedom to be able to exercise with freedom. God bless Jack!

Before the WOD, we worked on ME back squats. Unfortunately, I did not hit my PR. I need to continue my squatting like I used to. This performance made me realize it even more!

4x800m runs (add in some OH squats)

Today was a day that needed no instruction. Running. The WOD was simple:

4 rounds of 800m runs/sprints
3 min rest inbetween.

I went above the Rx and added 15 OH squats at 95lbs to the mix after my runs. Unfortunately, I don't have the times for each round, but my overall accumulated time was 11:48 (I think). To me, this is good as it's less than a 6 minute mile for two miles. My legs were jello after the OH squats but it made for a fun WOD that felt good. My dog also ran with me, and ended up taking a dump in the middle of my first 400m. Oh well, fun nonetheless.

Double "Helen" - aka "Hell-In"

The CrossFit Games 2010 introduced the CF world to double "Helen." Helen on it's own is 3 rounds of 400m run, 21 kettlebell swings, 12 pullups for time.

Double Helen is as follows:

1200 m Run

63 Kb Swings

36 Pull Ups

800 m Run

42 Kb Swings

24 Pull Ups

400 m Run

21 Kb Swings

12 Pull Ups

For time!

In looking at the Game's scores from this year here, I did pretty well! My time was 20:34. If you look at some of the big names from the Games, I'm a contender. Granted, they were doing other workouts prior, but still, it shows that if I didn't have a "job" job, worked out 3-5 times a day, etc, that I would be in contention! Maybe.

Prior to Double Helen, I did a 2-2-2-2-2-1-1 on the bench press. Weights were 155-175-195-205-225-235-235. 

My wife was spotting so I didn't want to go above 235. I could have done 255 one time I think. Good to know I still have some strength there, even though I don't bench like I used to. Even at that, I'm benching more now than I was when I was doing a regular routine at a globo.

To health,

Tyler

New Oly routine...

In addition to my met-con WODs, I'm going to be concentrating on my Oly lifting. The schedule is as follows:

Monday:
Snatch Balance
Full Snatch
Back Squat

Tuesday:
Bench
High-pull snatch
Front Squat

Wednesday:
Off

Thursday:
Full Snatch
Clean & Jerk
Front Squat

Friday:
Power Clean
Deadlift
Weighted pullups

Saturday:
Rotate:
Max Snatch
Max Clean & Jerk
Max Deadlift
Max Squat
Max Bench

To clarify, my routine throughout the week is not going to be ME (max effort). Only on Saturday do I concentrate on maxing out.

To health,
Tyler