Level 2

I have not updated in a while so here we go.

Last Monday was level 2 testing. I passed but barely made 30 sec L-sit.

WOD:
400 m run then
5 Rounds of:
9 Thrusters (95)
9 pullups

Time: 8:26 (harder than real fran)

Tuesday
WOD:
10 overhead walking lunge (right then left) 40 pound DB
400m run
10 one arm snatch(right then left) 40 pound DB
400m run
20 jumping squats(45)
400m run
20 burpees
400m run

time: 9:40

Thurday
WOD:
3 rounds of:
3 cleans(135)
5 broad jumps(6 feet)
7 plyo pushups

rest 4 min then
5 rounds of:
5 cleans (135)
10 broad jumps (6 feet)
15 ringdips

time: 3:19, 5:51

Today's WOD:
AMARP in 10 min of: use 135
1 Snatch
2 Overhead squats
3 Clusters
4 Pushpress
5 KTE
50 foot sprint

3 1/2 rounds

Heavy. switched to 115 for overhead sqaut after round 1.

Catch Up

wolf gang puck level culinary skills

Yesterday: Fight Gone Bad Prep

round 1
sdhp (#75) 1 min
Pullups 1 min
run 200m

rest 2 min

round 2
box jumps 1 min
row for cals 1 min
run 200m

rest 2 min

round 3
push press (#75) 1 min
wallball 1 min
run 200m

This one seemed to be just as hard as the real fight gone bad. Those rounds could be in any order but that just happens to be the way I circuited around, ending on wallballs was not fun. The idea was to count your reps just as in the real FGB.

50-50-49

Today

Press 3x5
115-115-115

amrap in 15 min of:
3 handstand pushups
5 pullups
7 KTE

It seems like Ive been doing a lot of handstand pushups lately (which is good cause it is one of my goats) and it feels like Im getting better. My hands ripped half way through so I did the rest of my KTE on high rings.

12 rounds

WOD

wackin and stackin

Stength: 3x5 Press
115-115-115

5 Rounds of:
3 strict pullups
4 deadlift 1.5 BW (#225)
5 HSPU

This one felt really good but Im glad that there were not any more rounds after the 5th. I took my shoes off before the WOD and it seemed to make my handstand pushups significantly easiser. I broke up my sets on the HSPU in rounds 4 and 5, the rest was unbroken. Probably should have gone a little heavier on the deadlifts because it was a strength oriented workout.

Time: 4:05

31 Burpees for Vanessa's early Bday WOD: 1:10

Last day of Augest

LITTLE BREAK

WOD:
500 m Row
40 Kettlebell Swings
30 Pullups
20 Thrusters(#95)
10 Burpees

This one was much tougher than I expected. I don't know if I just underestimated it or Im just not in good shape right now, probably a combination. My plan is to get a solid month of workouts in then start mixing in some of the strength classes Norcal has to offer.

Time: 8:31

Nate

arap in 20 min of:
2 muscle ups
4 hspu
8 kettlebell swings (2 pd)

This was a tough one. I got through my first 3 or 4 fairly quick. After that I had to start breaking up the handstand pushups which ended up taking a long time. Also starting breaking up my swings a little later in the workout. Im looking forward to doing this one again.

8 rounds +2 mu +4 hspu +3 swings

Snatching Helen

3 rounds:
400m run
12 hang snatch (75#)
12 pullups

Back up in Chico and training again, time to get back on the wagon with this blog. I liked this WOD a lot. By the third round my grip was going out and had to break up both the snatches and pullups.

Time: 9:06

p.s- working out in the heat sucks!

3 Days till Qualifiers

NorCal

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.

Getting Ready

WEEKEND ADVENTURES

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.

WOD:
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: ?

It is officially Hot!

Strength:
Snatch 90% 1-1-1-1

135-135-135-135

WOD:
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

AUSTRALIA WOD

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

WOD: 21-15 -9 of
Burpee
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

Crossfit NorCal Prep Day

Competitors

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

TIMES...
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 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
15-12-9
Clean and Jerk (135)
Handstand Pushups

Time:13:43

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

then,
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.

Heavy WOD

Strength Max Jerks:

190(pr) on Split

WOD

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 ?

Spicy

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

Monday Funday

Strength: work up to max Snatch then 1-1-1 at 85%

then 3 Rounds of Ring Work (1 muscle up, 3 dips, 3 iron crosses, 3 skin the cats)

WOD: 100 DU
50 Pullups
25 Burpees

Today was fun day for sure. Snatches I worked some progressions to get the movement down better and did not go for a max. Its feels better each time I work on it but it still needs a lot of improvement. One of the guys that works out with us is just an O-lifter and he is helping me out a lot and invited me to workout with him Tuesday and Thursday at Chico State to work on O-lifting stuff. The ring work was really fun, I can only do half iron crosses but hopefully someday I will be able to do a full one. WOD was ok but of coarse my DU took forever then I kinda was being a puss with the pullups and broke them up a lot. I was happy with the Burpees tho cause I cranked those out good.

Time: 6:20

"NorCal Crippler"

Strength: Snatch 4 doubles at 70%

WOD: 3o Back Squats #185 (R'xed is 225)
800m Run
100m Broad Jumps

This was definitely a crippler. I broke my back sqauts up in 14-4-3-6-3 with not much rest. Run felt ok once I started going and the broad jumps at the end finished me off. Found that taking slightly smaller jumps but link them together as opposed to going max length on jumps and losing momentum.

Time: 7:28

Pullups

Strength today was max clean and jerk but I focused a lot on my form and did not load the bar to my full one rep max. I learned to actually catch the bar with my hands open in the front squat position which I couldn't do before today. My next problem was my feet were too narrow throughout my split jerk. Robb had me start with my feet wider and land in the split position with my wider also. Once I got that down I had no trouble with 175 which is good for me.

WOD: 4 Rounds of:
400m Run
Max Pullups

40-18-14-14

"Elizabeth"

WOD: 21-15-9:
Cleans
Ring Dips

Need to start to work more with my ring dips. I had to break the up a lot and it wasted a ot of time.

Time: 7:03

Updates

I have three workouts that I lagged to post up here. this whole spring break got me out of my routine.

WOD from Thursday: "Grace"

Time: 5:30 (PR)

Good benchmark and nice to see how much progress I have made.

WOD from Friday: 30 Muscle-Ups

Time: 4:26

Fun WOD. Next time I do this workout I'm doing full extension on the bottom.


Today's WOD: Run up a fat hill (2.7 miles)

Time: 55 min

First of all I might as well have been running blindfolded in a corn maze because I got lost!!! Prolly ended up running close to 6 miles or more. The good news is next time we go up there I will know the trail by heart.

"Nancy"

WOD: 400m Run
15 Overhead squats (#65)

This was a great workout to practice my goats. Overhead squats give me a lot of trouble and I was glad to just finicsh it even though it was lighter weight than Rx'ed.

Time: 14:49