I know I have not been posting much lately, but usually when I get home I have enough time to eat and then I am just too tired to do anything. Recently, I have been a lot better on the WOD's. I think my endurance is starting to improve quite a bit and I am becoming more mentally tough to push through some of the exercises.
Saturday 2/4/12-
We went over early to CrossFit Harrisburg to get our WOD in and it was a good one. My back was still a little sore from the deadlift, but I loosened it up and rolled it out before and felt good.
WOD:
3 Rounds
400m run
10 hang clean 135#
20 wall ball 20#
30 abmat situps
I put down a very good time on this workout. I did everything unbroken, but was a little slow on the run. I kept my pace at a 2:00 minute 400m time and should have pushed it to around a 1:45. I was able to fly through the cleans and wall balls. The abmats are still a little difficult for me. I didn't fly through them by any means, but I did them without stopping.
Time 13:30
After the WOD I decided to try to set a new PR on overhead squat. I warmed up and worked up to my previous PR of 195 and hit it easily. I them proceded to go up 10 pounds each time setting PR after PR. I got 215 relatively easy. I tried 225 and failed. The squat is not hard for me, the hard part is balencing 200+ pounds over my head. Once I can get the weight over my head easier, my max should shoot up.
OHS - 215
Sunday- 2/5/12
I had the idea of going in and doing a test day. I wanted to work on my double unders and complete some more of the benchmark girl workouts.
Test 1:
Annie
50-40-30-20-10
Double Unders
Abmat Situps
I did a lot worse on this than I anticipated. My double unders struggled most of the time as I cussed them everytime I missed. I felt like I should have been a lot better. The situps were surprisingly hard and I had to take a lot of breaks. next time I should improve 2-3 minutes.
Time: 10:09
Test 2:
Jackie
1000m Row
50 Thrusters 45#
30 pullups
This is the same WOD we did on Monday and since I did so bad on it I wanted redemption. I paced myself on the row a lot better and this helped me throughout the entire workout. My row was 3:30 and I did not try at all. I was very pleased with my improvement on this WOD. I still need to work pullups as they are still giving my slower times.
Time: 7:59 (PR by 1:26)
Test 3:
50 Burpees
I had originally planned to do 100, but after the other two WOD's I did not want to do 100 anymore. This is nothing more than staying steady. The 50 were not as bad as I had expected, but they were still tiring.
Time: 3:19 (Tiffany got 3:59 which is MOVING!)
Monday 2/6/12
We got to the box early and only Austin showed up for the 5:30 class. we decided to wait for the 6:30 class so we could workout with more people. Me and Austin began to do Lynne for our strength
Lynne
No Time Limit
5 Rounds
BW Bench 230#
Pullups
Total Reps of each combined
Last time I did this workout was about 2 months ago. It was one of the first one I had ever done in Crossfit. Since then, I believe I have bench only twice, and neither time has been heavy. Last time I think my total was either 119 or 120. Me and Austin began doing it, and quickly realized how sore our biceps were going to be for our WOD at 6:30. We ended up doing 2 rounds where I was already at 79 and he was at 76. I would have shattered my record from last time, but I wanted to make sure I had a good performance in our WOD. My bench strength has actually gone up, even though I have not been benching. My first set I was able to get 230 for 19 reps.
WOD
30-20-10-5
Push Press 75#
SDHP 75#
Box Hops 24"
I had my football kids do this same workout at school so I knew about where I should be. The fastest time at school was 8:14, so I set my goal to be sub 8 minutes. usually when I set my goals I am about 3 minutes off, so I was hoping this would not be the case. I flew through the push press and SDHP doing them both unbroken and reaching my box first. I am good at box hops, but just not doing them fast yet. I had to break them into 5 sets of 6. Austin and Frankie passed me on the box hops, but I quickly caught back up on the push press and SDHP. I had to break up the SDHP in 12 and 8 but the the push press unbroken. The box hops again gave me trouble, but I pushed through them. Igot passed again, but once again got back to my box first. I knew my last set of 5's I could fly through so I tried to do everything as fast as I could. I ended up finishing first with a time of 7:47. Our whole class had a great effort and everyone really pushed themselves. It was probably one of the best atmospheres we have had since the gym opened.
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