Mucho Pain

Daren had me doing a wod this morning that tested me mentally, he wanted unbroken sets (oh, and if you want to checkout Daren's blog he is finally posting again :-)

9am WOD -

warm up
-circuit
-ghd sit ups
-some cleans

WOD -
10 Ring Dips/ 1 Power Clean 165#
9 Ring Dips/ 2 Power Cleans 165#
8 Ring Dips/ 3 Power Cleans 165#
you know how this goes....
1 Ring Dip/ 10 Power Cleans 165#

Time: 14:40

I managed to get these all unbroken but it was really tough on sets 9 and 10 or cleans...ouch! My arms could not straighten out for an hour, seriously.

I'm hitting up the 4pm CSCF class, looking forward to it!

Another Doozy

3pm

warm up
-circuit
-GHD sit ups
-push ups

Strength - Bench Press
205 x 5, 235 x 5, 255 x 5, 255 x 5, 265 x 5

WOD-

20 min AMRAP of:
10 KB Snatches (each arm) 53#
5 GHD hip ext.
10 Box Jumps (24")

Rounds: 7 + 10 kb snatches each arm + 5 hip ext + 2 box jumps

Oh yea

8:30am

warm up
-circuit
-400m run
3x10 ring dips

Overhead Squats
(5 X 10)
155 x 10, 155 x 10, 155 x 10, 155 x 10, 155 x 10
(5 x 5)
185 x 5, 185 x 5, 185 x 3(failed 4th), 185 x 4(failed 5th), 185 x 5, 190 x 5, 195 x 3(failed 4th)

WOD:
21-15-9
Snatch Squat 95#
Pull ups (Chest to Bar - 10 burpee penalty if I came down before the end of a set)

Time: 11:20

I didn't do my burpee penalties during the wod, I saved them for after. I did 60 burpees an hour after the wod in 4:04.

Man, we did a ton of overhead squats today. I definitely would not have worked as hard without Will and "the Electrician", great push guys. I think we each yelled at eachother in the down position of the squat to "get up!".

That met con was tough, it's just hard for me to do those pull ups, and my legs were toast from all those overhead squats so the snatch squats were brutal. I was happy that I got my last set of snatch squat unbroken.

BCS GAMES WODS:

Here are my times for the BCS Games wods:

1st wod(10:30am) - well, when we did the workouts last monday we only did 400m run and I finished in 10:20. Saturday I did the rx'd wod in 15:20...oh, and I did 5 burpee penalties for accidentally dropping the bar before the last 600m run.

2nd wod(11:15am) - 1st attempt - 365# (got it) then I rested exactly one minute like we originally planned and - 2nd attempt - 385# (got it) then rested exactly 1 min and failed 405#.

3rd wod(11:45am) - thruster/burpee - 6:31. I was amazed at the times I saw out there on saturday. A guy named Matt Brisboise from Denton County finished in 4:08....WOW! He is an amazing athlete and finished the BCS Games in 2nd place.

Follow D

Today I start my training program created by Daren. I am putting my confidence into his programming to make me the most prepared I can be for regionals in 4 weeks. I am excited and a little nervous about this, I am excited because I know Daren is very knowledgable and will program me better than I would program myself. However I am nervous because I love to CrossFit and I love to overtrain, so me not being able to do what I want to do will be a challenge. BUT, I know I don't approach my programming the right way, so this will make me better AND I will follow exactly what Daren says.

11am - CrossFit Total

warm up
-circuit

Squat - 135 x 3, 225 x 3, 275 x 1, 335 x 1, 350 x 1, 360 - failed attempt
Press - 95 x 3, 135 x 1, 185 x 1, 165 x 1, 180 x 1, 190 - failed attempt
Deadlift - 135 x 3, 225 x 2, 295 x 1, 365 x 1, 385 x 1, 405 - failed

Total: 915#

4:30pm - 3 mile run

Time: 24:17
8:06 min/mile
485 calories

Post 1/2 Murph Challenge

We decided to get in our 1/2 Murph today since no one did it on Thursday/Friday due to the BCS Games.

warm up
-circuit

1/2 "Murph"

800m run
50 pull-ups
100 push-ups
150 squats
800m run

No partitioning

Time: 20:03

8 min Rest

1000m row for time
Time: 3:29 (Thanks to Zach in my ear)

One second slower than at the first of the month. Did squats in sets of 50 and felt better on those. I know I could have pushed harder than I did, but still got in a good workout.

BCS GAMES

Check this out....

Friday

warm up
-circuit
-GHD sit ups
-GHD back ext

Strength - Deadlift
225 x 3, 315 x 3, 365 x 3, 365 x 3

WOD
5 x Power Snatch (135#)
30 x Wall Ball (20#)
10 x Power Snatch
20 x Wall Ball
15 x Power Snatch
10 x Wall Ball

Not for time today, still moved through it pretty hard but not "for time".