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05/25/2012 – Friday’s Barbell Complex

26 May

Today was an off Friday, but I never miss CrossFit, so I hurried my butt to Palo Alto at 4:30AM to get a workout in. Today was high carb day too, and that means?! Training day calories. πŸ™‚ YAY!

Here was our WOD:

5 Rounds of AMRAP in 20 Minutes

  • 15 Deadlifts(135#/65#)
  • 12 Hang Power Cleans(135#/95#)
  • 9 Front Squats(135#/95#)
  • 6 Push Jerks(135#/95#)
  • Result: 14:24?

    The point of the workout is to finish 5 rounds or stop at 20 minutes. This WOD was badass! Why? Because I love pushing weight around. Too bad I didn’t push enough weight. I slowly warmed up trying to figure out if we’ve done this workout before. I thought I did 75# last time, but I wasn’t able to find it in my book. But, I do have it recorded on here. It was January of 2012. And I did use 75# that time. I should of gone for HEAVIER! Tim told me that too…after I finished the workout. I went unbroken on the deadlifts, front squats, and push jerks. The cleans were difficult, like always, but I probably could of pushed at least 80, if not 85. Oh well, there is always next time.

    But hey…at least I PR’d! That’s always good.


    1/27/2012 – Friday’s WOD

    27 Jan

    I sure am sore this week. Shoulders and chest. I love it! πŸ™‚

    Today we got to work on Handstand Push Ups. I’ve never done HSPUs rx’d in a WOD before, so this year I’m hoping to get there. I was able to get 2 HSPUs today with 1 ab-mat underneath. I still think I need to work on depth a bit, so Jackie and I adjusted the jet pack to use two blue bands instead of 1 green and 1 blue. A bit more difficult, but I was still able to crank out 5.

    Here was our WOD:

    4 Rounds For Time:

  • 10 Hang Power Cleans(135/95)
  • 240m Run
  • 10 Burpees
  • I used 73# for the hang power cleans. I know I should start to up my weight a bit, maybe try 78# or 83#, but I got a bit nervous, so I stuck with the comfort zone of 73#. I got through the first round pretty fast, but then the HPCs broke up into 2 sets of 5s after the 1st round. I thought the burpees would be tough, but Tim was right, it was just 10, and I did them unbroken. Just not fast enough.

    Result: 11:32

    It was definitely a good week. A slow tempo run is in store for tomorrow. Let’s see how hard or easy it is to stick to the nutrition plan when I’m not busy at work and have social events to go to.

    1/4/2012 – First WOD at CFPA for 2012

    4 Jan

    I honestly wasn’t sure if going to CFPA was the right thing to do. I’m still trying to fight this cold, but it’s long metcon week, and I already missed Monday’s workout. So why not try to get the gunk out again with a workout. I can’t get any worse right?!

    Here was our WOD:

    5 Rounds For Time

  • 15 Deadlifts(135#/95#)
  • 12 Hang Power Cleans
  • 9 Front Squats
  • 6 Push Jerks
  • When Tim wrote deadlifts, with 95#, I immediately thought I could do this RX’d. Then all the other lifts started to appear on the board, and the idea of going RX’d vanished. I knew the hang power cleans would kill me and the push jerks. This workout is similar to DT, but with Front Squats. We did this workout in July 2010, but I don’t have it recorded on here. I probably used a heavier weight with DT as well. Nonetheless, it was a grueling workout and I felt like I took too many breaks, especially during the hang cleans and front squats. Still loved it though!

    Result: 17:05 @ 75#

    10/17/2011 – Monday Blues

    17 Oct

    Ugh… I’m so tired! Lil’ AMRAP was up at 1 and we are trying to get him to sleep through the night, so
    I was up for a couple of hours. And before I knew it, it was time for me to get my butt up and head to CFPA.

    We worked on Turkish Get Ups and nothing much has changed from last week. I was mainly concentrating on my form with the 8kg bell.

    Our WOD today was DT:

    5 RFT:
    12 Deadlifts (155#/110#)
    9 Hang Power Cleans
    6 Push Jerks

    Of course I knew off the bat the I couldn’t go RX’d with this WOD. I cannot hang clean 95# let alone 110! I put 83 pounds on the bar first, and tried a clean. My form was horrible, so I lessened the weight to 68#. Major difference in form, and definitely an arse kicker!

    The deadlifts were a cinch, but the hang cleans made me tired. I just need to practice more and get stronger with the hang cleans. I have to remember to have strong wrists and punch out with the overhead movements as well.

    Result: 8:04