Rest does things...

10 ROUNDS


10 ONE-ARMED DUMBBELL POWER SNATCHES (25#)
10 PISTOLS (SWITCHING LEGS)
10 GHD SIT UPS

I've only been working out once a week. The last time being the hug a twinkie day. 

I programmed this myself. Inspired by the crazy regional wods posted. I'm quite proud that I didn't tap out. 100 reps of each is a lot. 

When I called time I still had gas in my tank. I think all the rest has been pretty good to me.

Oh, I forgot... I did 3 front squats every minute on the minute for 10 minutes at 95#s which is about 87% of my 1RM. I should retest both my 1RM for Front squat and Back squat cause it felt kinda light.

I definitely think I stronger.

This fag hag has never fucked a twinkie

For time:
Run 800 meters
10 rounds of the couplet:
Knees to elbows Weighted Sit-ups (15#), 10 reps
Hug-a-twinky, 10 reps (video below)
Run 800 meters

My time 23:09

Then Mike's Gym. 

1. bs: 83%x3 reps x 10 sets.  @  115#s

2. fs: 70%x3 x 4 sets. @ 90#s which is actually 83% of my 1RM cause I can't read. 

3. sit ups. 100 weighted sit ups. I skipped this cause I already had done 100 weighted sit ups earlier. 

4. 30 chin ups. My wrist is fucked. 

So I have a Triangular fibrocartilage complex sprain. It could potentially need surgery to repair if I do not do the right thing and lay off of it. 6 weeks at least. Then from there see how it goes. If not, Docs will have to place pins in my wrist to hold it all together. 

Here is a really good explanation of what is going on in my wrist. 

Bullocks!

Love that sub-10 time domain

Workout of the Day:
21-15-9 reps for time of:
225 95 pound Back squat
2 1 pood Kettlebell swing

My time: 9:09

 My glutes are soo sore today. Felt good in the low bar position. I probably could have gone heavier, but I wanted to finish sub-10. 

 

 

Overhead Squat 3-3-3-3-3

Totally Optional ‘Lightning Round!’
12-9-6 reps
For time: 
Overhead Squat 135 45 lbs
Burpee Pull ups

 

45-55-65(2)-65-70

My time 5:40

Kept it light so I can go lightening fast. Happy. 

 

 

 

Games WOD 12.5

CrossFit Games Open Sectional Workout 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

My score: 42 reps
3 Thrusters
3 C2B
6 Thrusters
6 C2B
9 Thrusters
9 C2B
6Thrusters

I am super happy with my performance. I had a goal of 36 reps and I exceeded it. 
Because HQ is retarded, this WOD is nothing but a repeat of last years final Open WOD. April of 2011, I did not do this RX'd, using probably 45#s, and a band for my C2B. Here are my results from last year. 

I didn't freak out during the wod, nor did I bother with trying to keep up with the person next to me; I truly felt like I was in the zone. Which I really should tap into more often :) 

I did Helen (3 rounds of 400 run/21 KB Swings (1 pood)/12 Pull ups) RX'd about 2 weeks ago, by myself during 4:30pm Open Gym, and I got in that zone again. My time wasn't anything to brag about (19:24) but I'm happy to put those 2 little letters by my name: RX. 

My intention is to do all the girl WODs as prescribed... Obviously the heavy ones will come in due time. 

After doing 12.5, Fran as prescribed is in my sites. 

So good, I did her again

"Diane"

21-15-9
Deadlift 155#
Handstand Push ups

33:54

Prescribed, bitches! My neck, shoulders, traps, intercostal... Everything is just ruined. 
My hands were pretty much horizontal with my head. Last time I did Diane, I had about 6-7" in pads under my head.



I've got 4 Girl WODs done rx'd: Helen (just this past Thursday), Annie, Cindy and now Diane. 


17 more to go. 

Homesick

"Diane"


21-15-9
Deadlift 155#
Handstand Push ups


My time- 14:57


I used a 15# plate and one ab-mat. The plate was definitely thinner than the bumper plates we have at PCF.  I'm hesitant to mark my time RX, cause of use of the plate... I did do the RX'd weight and I didn't modify the movement... I don't know, you be the judge.

Been in Florida for 2 weeks now and I'm truly starting to miss home. I wish I could take my Nanay back with me. I love being with her... all the crazy stuff that comes out of her mouth. I yearn for the friendly faces at PCF... the positive, encouraging environment that fosters amazing feats of fitness. I miss my bed, my french press coffee in the morning. I realize how comforting it is to be in surroundings that one is familiar with; I appreciate the 4 mile drive to the gym that I could do blindfolded. And the predictable SoCal weather is sorely missed.

While for the first week, it was fun to explore the unfamiliar territory of South Jacksonville, I found that there wasn't much novelty in what was found. Miles upon miles of shopping centers of fast food burger joints, pawn shops, and big box stores like Wal-Mart. The diversity is nil in Jax. Where are the brown, yellow, black people? Tacos? Nope, hardshell tacos from grade-school, maybe.

The good things here in Jacksonville: Everyone is so polite. Now mind you, polite is NOT the same as friendly. I think we need more manners in SoCal.

5 more days.

Oh, I miss my mom, too.

Man, I'm so behind

I have about 2 weeks worth of WODs that I have yet to log on here.

I am in Florida for the next 2 weeks and I have been lucky enough to have found a box, Strongpoint Crossfit, that has that same lovely feeling I have when I'm at PCF. Where everyone is friendly, supportive, having fun... Challenging programming without it being completely demoralizing... Coaching that is encouraging and constructive. The people at Strongpoint CF give a shit. And I felt that from the first email I got back from owner Ryan over a month ago.

Monday, February 13

Power Clean every minute on the minute for 10 minutes for load.  
Rest.
“The Chief” – Five three minute rounds for reps of 3 power cleans (135# Men/95# Women), 6 push ups, 9 air squats.  Rest one minute between rounds.


73-73-73-73-73-78PR-78f-78-78-78


My score: 224

Wednesday, February 15


Overhead Squat 3-3-3 -3-3


42-51-60(1)-55-55

Workout of the Day:
Three rounds for time of:
275 153 pound Deadlift, 10 reps

50 Double-unders

My time- 6:12 
Was originally gonna do it 135# but happy I went with heavier weight. Just recently struggled with 3Reps @ 155# , so pleased I was able to do 30 reps. I'm super happy with my performance. I did this all by myself at Strongpoint, with Ryan encouraging me the entire time.  I collapsed in a sweaty heap, and I got that post WOD high that I'm addicted to :) 

Out of order

“Badger!”
For time:
50 Thrusters Front Squat (115/75)
25 Double unders for every break in thrusters (maximum 6 breaks)
7 Chest to Bar pull ups for every break in double unders (maximum 1 break per double under set)

My time- 10:23

3 Breaks so 75 DUs... Then 1 break in each DU set, so 21 Chest to Bars. 

This one had me sweatin'! My wrist was actin' a foo after just 17 front squats that I had to break. I guess I didn't warm up the wrist enough. I definitely want to re-do this one with Thrusters. 

OMG, it's 11:15PM and I'm craving pizza like it's no one's business. It's my hungry time of the month, usually when I'm ovulating. 

More substitutions

Workout of the Day:

Three rounds for time of:
50 Double Unders

75 Squats 

The squats were ridiculous!!! 225 is a lot of squats. My legs were killed. 

Again quite pleased with my time. Must be all that clean eating--- darnit! 

Front Squat

Workout of the Day:
Resting 60 seconds between sets:
Front Squat 2-2-2-2-2-2-2-2-2-2

Got heavy round 5.