Event Date: July 28, 2014

Warm Up

200m Run

10 PT

10 GM

10 Air Squats

10 Wall Squats

Strength

Find a 1RM

“Power Snatch”

WOD

15-12-9 (10min CAP)

Power Snatches 95/65#

PullUps

+

9-7-5 (7min CAP)

Push Press 115/85#

Front Squats 115/85#

5 rnds for time:

-1 deadlift (150kg)
-5 hspu
-10 ghd- sit-ups
-15 wall balls (9kg)

Juoksut 5x600m, palautus 3min

Juostu mökkitiellä, toiseen suuntaan oli vähän pidempi maltillinen nousu ja lyhyt reilu alamäki ja toiseen suuntaan aina sitten toisinpäin.

Matkaa en jaksanut lähteä autolla metrilleen mittaamaan, joten laskin viime sunnuntain 400m hitaimman ajan mukaan arvioidun ajan 600 metrille. Sitten ensimmäisellä vedolla vedin 2min 37s niin pitkälle kuin vain pystyin ja loput neljä vetoa vedin sen saman matkan aikaa vastaan. Paras aika 2min 35s, huonoin 2min 45s.

10 rounds for time:

-200m run
-1 legless rope climb

Strenght: Clean-thrusters looking for 1rm
25, 30, 35, 40, 45 and last one 50kg

Wod:
4 min time to perform:
3 laps of
Thrusters ×10 / 25kg
Box jumps ×10
If completed repeat 4minutes as long as possible.

I did 174 reps

Outdoor 5k

Heat tanked me.

Päätin tosiaan aloittaa kevyen viikon vähän aiemmin, jotta viikonlopun mökkireissu onnistui Kävin kuitenkin ennen töitä vielä vetämässä etukyykyt pois alta, takana huono yö ja toinen aamu, kun en saanut mitään ängettyä alas.

6x2, 85%--> (76,5kg+)

77,5/ 77,5/ 80/ 80/ 82,5/ 85

Jostain syystä ihan hullun mukavaa, ei painanut pahasti ja jäi semmoinen olo, että voisi kyykätä ihan mitä vaan. Hyvillä mielin vähän kevyemmälle viikolle ja mökille löhöömään! :)

This makes two consecutive days of killer workouts. Today's had me really frustrated as I was actually looking forward to it (my wife told me what it was this morning). I was first frustrated because this nagging tension headache made a brief appearance during the first set of pull-ups causing me to slow down a bit. Second, on the last set of pull-ups, both of my hands gave in with a small tear in the center of my palm. These things are painful if you have never had one. Nevertheless, my time was better than it would have been a month ago but I think I can do better. I'll look forward to this one next go around. For those counting two 400 meter runs is about 1.5 miles. My total time was 21:13.

Today we did a ladder type thing (not sure what they are called when you do decreasing sets of one thing and increasing of another) of wall ball shots and burpees. Like many Crossfit workouts I found it more challenging than it looked on the board. My time was 6:15 but this was after doing a set of max rep bench at 185 lbs, three sets of weighted pull ups with a 20 lbs kettle bell, and on set of max rep weighted dips with a 15 lb kettle bell.

This is a nice workout if you really feel like killing yourself. The RX for guys was 185 on the deadlift and that combined with the chest-to-bar pull-requirement is a tough combo.

I was coming off a cold on this one so my performance was not very good. In fact, our instructor put a 20 minute time limit on the whole WOD (though you could finish your last round) and I stopped after completing 5 rounds at about 19 mins and 30 seconds.