12.3 - 6+5 box jumps, down 13 reps from last year.

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
75 pound Push press, 12 reps
9 Toes-to-bar

Dynamic Warm-up

Buy in: Bear crawl 10 lengths

3 Rounds of:

21 <a href='/journal/movements/26'>Back squat</a>s, 135/95lbs
15 Pull-ups
9 <a href='/journal/movements/52'>Box jump</a>s, 30/24″

Buy out: Bear crawl 5 lengths

After bash: 50 wt’d hip extensions

Well, I'm back in a box after a year of working out at home. It feels great, and I can't wait to get back to peak condition. This workout was grueling given my current condition...it was devastating on my quads. I also have a cold, which didn't help! I'm definitely starting off in a far better place than I did when I started crossfit in 2011 though.

Dynamic Warm-up

WOD

Tabata mash up: 8 rounds of 20 seconds of work followed by 10 seconds of rest of:

Deadlifts 225

Ring Dips

After Bash: Lacrosse balls (whole body work)

My legs were burnt from yesterday, before I even touched a weight! I went a little light on the deads, but even 225 felt heavy! It's going to take a while to get my major lift numbers back up to where they were a year ago. I was happy to be able to pound out some ring dips though.

It's obvious to me that during my year at home I did a much better job of keeping my upper body strength vs. my legs. My legs are scrawny and weak right now...doh.

Pre-WOD: Work up to a heavy set of 5 Back Squats

"Cindy"
20 minute AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

Destroyed my hands. This workout should be dubbed "The Ripper"

Workout of the Day
A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
245x4, 235x6, 235x4, 225x6
I started these at 245, but then lowered them to 235 and 225. My hook grip was really slipping, so I wasn't able to finish a ton of consecutive reps - definitely something I'll need to work on. I threw in an additional set, because I wasn't happy I didn't get 6 reps at 235 and had to stop.
Rest 20 seconds

Unbroken Kettlebell Swings x 20 reps
I did these at 24kg (55#), and was able to complete all of these unbroken - I might even try a 60# dumbbell next time.
Rest 3 minutes

B.
For time:
Row 1000 Meters
I was feeling the Deadlifts from Part A, but I was still able to get this done in 4 minutes.

Immediately followed by . . .
Three rounds of:
100/65 lb. Thrusters x 10 reps
I did these at 95#, and they almost wrecked me. I broke the sets down into two sets of five, and on the third set I did the set of 10 without dropping the weight.

Pull-Ups x 20 reps
I scaled these down to 10 reps with a blue band, always my weakness. I did two sets of 5 for each set.

Immediately followed by . . .
Run 400 Meters
This took everything I had to complete, finished the entire 1/4 mile at 7.5mph.

Final time was around 23 minutes for Part B.

Workout of the Day
A.
Four sets of:
Shoulder Press x 1 + Push Press x 4 reps
95, 115, 135, then I attempted 155 (my technique was terrible on 155).
Rest 60 seconds

Strict Toes-to-Bar x 8-10 reps
I broke these down into separate sets of 4 or 5, but I'm still swiging and can't seem to get this figured out.
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
135/95 lbs Hang Power Clean x 5 reps
Pull-Ups x 10 reps
Hand-Release Push-Ups x 15 reps
I did the Hang Power Cleans Rx'd at 135, I did the Pull-Ups with the green band, and the Hand-Release Push-Ups I did normally.

I was able to get through 3 sets of this in the 8 minutes.

FRIDAY 130215
Seven rounds for time of:
155 pound Push jerk, 7 reps
7 Chest to bar pull-ups
7 Burpees
(Scott Panchik 6:00, Julie Foucher 6:43 (105lb PJ). Post time to comments.)
Hice saltos al cajon en vez de burpee.
Hice 3 rondas con 55kg en 8:30, cambie los discos de 20 por los de 15 en 1:30 y hice otras 3 series con 45kg, haciendo un total de 6 rondas en 16:15

Olympic Weightlifting - no time

7x3 – Hang Power Snatch – add weight each set (start light)

7x3 – Hang Power Clean – add weight each set (start light)

AirDyne to Hell - with Tim - 3:22

In Partners – 50, 40, 30, 20, 10 calories on the AirDyne

Still nursing a sore/ pulled right calf muscle, I decided to stay light and really truely work on snatching FORM. Mostly from the hang, and concentrated on pulling backward INTO my hips a bit with the bar... this would ensure I would keep the bar close, as well as keep it to my body as I would elevate my hips. I often see good snatchers videos and see and hear the bar hit their hips as they explode upwards. I decided this would also help me stay back and hopefully help me. Coach Burgener also advised on this point not long ago and he's the one I've learned about the Oly movements.
I used the bar, then 65, 75, 85 lbs. I stayed on 85 to ensure I did not start to think about weight but the quality of the movement. I wanted explosive, but I wanted to lean back and to get the HIPS moving, elevating, and the bar hitting my hips in that sequence. NO ARMS, NO early pulling with the body, etc.
This was a great session. I did feel it a bit in my calf but it was o.k.
Lots of sets wioth sets 5-6 reps. Using reps from the high hang, as well as from the floor towards the end to try to work on the knees and the bar moving at the same rate... WAIT on the bar is key, as is that final scoop. I did start to feel the difference and will do this type of stuff again

2012 CF Games Open WOD #2

10min AMRAP

Using ONLY 1 bar. Athlete must change the weight after they finish the 30 reps.

30 Snatch 75/45

30 Snatch 135/75

30 Snatch 165/100

reps = 45
The bar felt heavy towards the end of the first set of 30, and Burt and Dawn had advised us to squat for the last 10 of each set. I didn't do a full squat, but it did help my body get ready for the heavier set at 75. I wish my number was better, but I'm fairly please that I did RX.

Previous power snatch PR was 70, so I broke that today at 75# for 15 reps.