Wednesday, April 29, 2009

3 Days till Qualifiers


WOD: Row 500m @ 2:00 min pace
then 5-5-5 thruster at 95#

I t felt good to do a little something to get the blood flowing a little. All the work has been put in over the past few months and now all there is to do is rest, eat good, and do my best this weekend.

Monday, April 27, 2009

Getting Ready


Today we played around with the Rx'ed weight for the qualifiers this weekend. I was kinda worried that the 185 clean might give me problems but today I was able to do did them well enough to get the minimum of ten reps. The other workout has the 165 jerk which I worked on today and felt strong. I know those are goiong to be killer though after the row/burpee. So I sent my email in to the event and I am doing both workouts as Rx.

400m run 20 pull ups
500m row 15 pull ups
rest 5 minutes

repeat… but the second round needs to be AT LEAST 2 minutes slower than the first round.

Time: ?

Wednesday, April 22, 2009

It is officially Hot!

Snatch 90% 1-1-1-1


1000m row
15 muscle ups
20 OHWL steps .5 bw
7 muscle ups
20 OHWL steps
3 muscle ups
400m run

It was about 100 degrees today so working out at 1 was killer. I guess it is good to get used to it cause Im sure it will be hot at the qualifiers. Went slow on the first row to pace myself cause i knew this would be a long workout. Muscle ups and lunges were good. I felt really good today.

Time: 14:28

Tuesday, April 21, 2009


Strength: Front Squat 1-1-1-1-1 at 80%

WOD: 21-15 -9 of
Pullups (chin over)
400 m Row

I felt good getting a solid WOD in because it was pretty much the first good one since our recovery form the NorCal comp. We messed up doing this WOD cause we only did one row and the real qualifier was 3 rounds of row. ..oops.

Time: 5:37

Tuesday, April 14, 2009

Crossfit NorCal Prep Day


WOD 1 10:00am
300 m Run
150 m carry 115 pounds(2 45 plate 1 25 pate)
20 Deadlift

WOD 2 1:00 pm
500 m Row
9 Broad Jumps (6 foot)
9 Power Cleans (135)
15 Broad Jumps
15 Power Cleans
21 Broad Jumps
21 Power Cleans
500 m Row

WOD 3 4:00 pm
7 Rounds
7 Overhead Squat (95)
7 Burpees

WOD 1 8:12
WOD 2 12:44
WOD 3 8:44
Total 29:40

This day was really tough but I made it through with times all under the time cap which a few people did not. It was a lot of fun to have a referee on every workout to judge and count the reps, I had about 3 reps that were not counted on each workout. The workout I lost by the most in was the first one because I had to break up the deadlifts into sets of one while some guys did it in sets of 3 total sets. The 150m of carrying seems really pointless but it proves to kill your legs before you even start to do the deadlifts. The second WOD went good because I really paced myself in the first row( holdong right around 2:00 split). I focused on my breathing and set a good pace that I could hold for the rest then went all out on the last row which was around 1:51 split. The last workout was the hardest foe me. The regulations were to return the bar to the ground after you are done and not drop it, of course I forgot in the rush of things I ended up having to pick it up and do 1 more rep on the last set.
Overall, I feel like I did pretty good. I definitely got my ass whooped, the winner was at 19:15. But in a year from now, I hope to be somewhere around that time. I figure 4 min off the first WOD and 2 min off the other two.
The night after my back was a little sore from the deadlifts but that was basically it. The next day everything felt surprisingly good. Monday morning was when it hit me, my hamstrings were so tight and sore I could barley walk. I rolled and stretched them out a lot and now they are back to normal and am ready to hit up a workout tommorow.
Besides the workouts, it was also a good day. I ate a lot of yams and oranges for my carbs and about 6 oz of chicken with a few almonds throughout the day and I felt great. Kept the fat low so it wouldn't bog me down and I felt recovery was better.

Monday, April 6, 2009

Monday Updates

Over the weekend I did day 1 of the European Qualifiers. Those were good to get a taste of some of the workouts that could come my way.

WOD #1
Heavy Helen
3 Rounds of:
400 m Run
21 Kettlebell swings (2 pood)
12 ctb Pullups

Time: 11:22

WOD #2
Clean and Jerk (135)
Handstand Pushups


I felt like I learned a lot by doing these workouts. The main thing I learned was to pace myself. I go as fast as I can because I want to finish as fast as I can, but that usually does not work. While doing the handstands I didn't give myself enough reps between reps after I was fatigued which led to a bunch of failed reps. I need to give myself a little more rest, then there would be less failed rest that would save me time in the end.

Todays Workout
3 Snatch (115)
50m Shuttle Run
rest 1 min
5 Rounds

Overhead Squat 1-1-1-1

We are taking it easy this week because they want to do a mini taper for the event we have this weekend. So this WOD was pretty easy, I don't remember my time but it was all unbroken.

Saturday, April 4, 2009

Heavy WOD

Strength Max Jerks:

190(pr) on Split


3 Deadlift (275)
3 Muscle Ups
3 Clean and Jerks (155)
5 L Pullups
1 High Box Jump (39 in, 4 45# plates)
200 m Run

Top three hardest workouts I have ever done. Video coming soon!

Time: 19:10 ?

Wednesday, April 1, 2009


Strength: Front Squat 2-2-2-1-1
Press 3-3-3

WOD: 20 overhead walking lunges (half body weight)
20 Knees to elbows
20 overhead walking lunges
15 Knees to elbows
20 overhead walking lunges
10 Knees to elbows

Damn that WOD was SPICY. The lunges are hard for me and I had to break them up. Could have gone way faster but I was a little sluggish today...thanks Ceaser Chavez.

Time: 7 something