Wednesday 1/25/12
We did our baseline testing to see how much we will improve over a period of time. We were sore from the previous two days, but we still did some strength.
Strength:
Hang Cleans- 5,4,3,2,1,1,1
Hang Cleans are by far my favorite lift. Through college and high school I hated doing these, but since I have gotten better at them, I have fell in love. I figured I would not be able to put much weight on because I was so sore so I started out slow and light.
5- 185
4- 205
3- 225
2-245
1- 265
1- 275
1-295
1- 315 (FAIL)
I was not expecting to be able to put up such good numbers, but I worked up to my max and tied my PR. I did the 295 very easy and I'm sure if I would have went up in weight at a more gradual rate, I would have set a new PR. There is always next time though.
WOD:
Run 400m
50 Pushups (I did hand-release)
50 squats
50 Abmat situps
500m Row
On paper I was expecting to blow through this, and do everything unbroken and fast. I added the hand release push ups because I knew I could do 50 standard pushups in a row, and I wanted to be able to see improvement the next time we did this test. I finished the run in 1:38, not far off my goal of 1:30. I took off on the push ups and ended up stopping about 5 times. Hand release makes pushups so much harder. I moved to the squat and got all 50 unbroken. I was expecting the abmat to be easy, but this is challenging for me. I am taller, so I have a bigger range of motion than most people. I got passed by quite a bit on the abmat and I only took about a 5 second rest on #31. I jumped on the rower in 3rd out of 4 people (Tiffany was way ahead because the women only had to do 25 reps of the exercises and that is nothing for her). One other guy was about 25 seconds ahead of me, but I am a strong rower and thought I may have a chance to catch him. I did all I could, but had no legs and only rowed a 1:41 500m (about 15 seconds off of me PR). I finished in 8:50 and he was 8:32 (Tiffany smoked us, 7:14 or something like that). It was nice to chase someone even though I was unsuccessful.
Thursday 1/26/12
This was a WOD that favored me a little more than others because of my strength. I had to go in early to the 4:30 class because we had a coach's meeting for football later that night. Josh was our trainer today, which is a change of pace from my normal trainer Frankie (Frankie did the WOD with us). Josh is in his late 30's and has been doing CrossFit for 3 or 4 years. He is in great shape, a smaller guy, but tons of endurance and strong for his size. He is a guy I am always chasing on the longer workouts. We worked on double unders at the beginning. I have gotten better and was able to string together 18 in a row. My goal is to string 30 in a row by the end of February.
WOD
Deadlifts are at 225#
KB's are 52#
Rounds of 20-15-10-5
Deadlift
KB Swing
Rest 2min
800m Run
I love a workout with heavier deadlifts because I can usually fly through it. I did not know what to expect with so many reps and the heavier weight because this is the first time I have done a WOD like this. I started off and flew through the deadlifts, finishing first in our class of 5 (All 5 of us were in pretty good shape, and the 3 guys were all very tough). I moved to the KB swings and did all 20 unbroken as well, but got passed again. Once again I think due to my height and bigger range of motion, the shorter guys are able to move faster than me through some of these. I jumped back on the deadlifts and this is where I feel like I made my only mistake. I broke the deadlifts up in 8 and 7. Looking back on it I should have just went unbroken, but what can I do know. I moved through the rest of the WOD and did everything unbroken. I knew with a 2 min rest coming up I could really give it my all. I finished the lifting part in 5:25 so I began my run at 7:25. I was about 10 seconds ahead of Frankie who was the closest to me. I pushed through my run, which was terrible after all those lower back exercises, to get a total time of 10:49. This is a goo run for me, a 3:24 800m at the end of my workout. I wound up tying Josh and finished only 8 seconds behind another guy who is a CrossFit "veteran". I was very pleased with my performance, and can tell a huge difference in my endurance since the beginning of my training.
After the WOD I had some time on my hands and played around a little:
500m Row- 1:36
2 sets of 10 butterfly pullups
10 Chest to bar pullups- this was easier than I thought
4 consecutive bar muscle ups
A photo taken after our baseline WOD on Wednesday.
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