Jan 16th 2013 WOD

50 Medicine ball cleans, 20# (14#)
15 foot Rope climb, 5 ascents
40 Medicine ball cleans, 20# (14#)
15 foot Rope climb, 4 ascents
30 Medicine ball cleans, 20# (14#)
15 foot Rope climb, 3 ascents
20 Medicine ball cleans, 20# (14#)
15 foot Rope climb, 2 ascents
10 Medicine ball cleans, 20# (14#)
15 foot Rope climb, 1 ascent

Toughest WOD I’ve ever done. Little sleep, horrible eating and an emotional wreck but dragged myself in and fought through.

17:10 RX

Jan 9th 2013 WOD

Beast Mode Wednesday Returns.

Not very beastly today however.

Worked on T2B for a bit first. Need to fix being able to string them together. Definite goat to work on before the Games WODs start.

Beast Mode WOD was 5 rounds 7 reps Bear Complex, up in weight each round.

Grip gave out in round 4 & 5. Dropped once in rd 4 and twice in rd 5.

Weights were 75, 95, 115, 125, 135

Cant recall time.

Jan 7th 2013 WOD

Took 2 rest days over the weekend.

A1. 1 1/4 back squats, 2.2.2.2, rest 60 seconds
A.2 Strict CTB pull up – 4 x 60 sec. amrap, rest 60 seconds.
+
10 minute amrap
5 OHS @ 95/65#
15 double unders

Score
A1 – Squats were 205 at last set. Bottom of squat wasn’t feeling good through the hips. I need to work on that bottom position on heavier weight.
A2 – Didn’t count my reps. Tried to do strict and was able to get 3 strung together unbroken but only to collarbone not chest.

6+5 on AMRAP

DUs were not great. Strung together one set of 15 unbroken but the rest were 4-5 at a time and felt like my speed was off.

Might want to try the shorter cable and then decide if I need to get a longer one without the kinks my current one has

Jan 4th 2013 WOD

1 Tabata movement of your choice

Then ( rest 3 minutes )

Complete as many rounds as possible in 15 minutes of:
8 Ring dips
10 Box jumps 24″(20″)
Overhead walking lunge 12 steps 95#(65#)

I chose GHD sit-ups for my tabata. May have been a mistake as I found my core tired for the lunges later.

Tabata score was 7
WOD Score was 4+18

Jan 3rd 2013 WOD

Awesome WOD.

Squats hurt but were doable. Just need to watch how hard you finsih on row if you need to squat right after.
Rowing I held a 1:45/500m pace
Running was indoors 14 laps

Two rounds for time:
Row 500 Meters
50 Air Squats
Run 400 Meters
40 Air Squats

Score: 12:16

Jan 2nd 2013 WOD

Horrible WOD. Almost died LOL.

Thrusters need work. When tired get too much on my toes to get the bar up.

Victoria
5 Rounds:
10 Thrusters, (95,65)
14 Box Jump (24,20)
12 SDHP (95.65)
12 Burps
27 KBS (53,35)

Score: 30:26

Dec 31st 2013 WOD

New Year’s Eve Day and time for a new year and a new Crossfit Diary.

WOD 1
AMRAP 8:
10 Wall Balls (20,14)
10 Box Jump (24,20)
10 Toes to Bar

Rest 10 Minutes…

WOD 2
4 Rounds for Time:
3 bear complexs
14 kb snatches ( 7 per arm )

Score 1: 3 + 20 Rx

Score 2: 8:10 @ 115# Complexes