7/12/14

Crossfit Games 2015 Fridday WOD #1

For time:

3000m row

300 DUs

3 mile run

Time: 41:04

Avg hr 164, max 176/min 93, cals 879

Row: 11:24, 1:54.2 pace

DUs: 5:43

Run: 23:53

7/11/14

A. 3pause Snatch Deadlift w/ pause up & down - 5 x 5; rest 2min (heavy across, tempo/position more important than load)

185 for 3 sets then 205 for 2. Low back tight from doing it right I think, not from bad position.

B. Clean Grip RDL @2020 - 5 x 6-8; rest 2min (heavy across)

205x2, 225x2, 245

C. GHD Single-leg Back Extensions - 3 x 10-12 ea leg; rest 60sec b/t legs

Sets of 10. These weren't as hard as I thought they'd be. Lot of tension on PEs anserine though.

+

Sled Push - Max distance in 30sec; rest 3min x5 (add 180#, push sled outside)    

Tough cuz terrain varied in difficulty

7/10/14

Mixed Z1 30-45min including:

Wall-walks / Wall-facing "head thru"

GHD Sit-ups / GH Raises

Bottoms Up KB Carries, all 35# ub 

1arm KB Farmers Carries, 96#

Yoke Walks, 180#

Airdyne (minimum 30cals per sitting)

Rowign (minimum 30cals per sitting)

+

Mobility - 15min STRETCHING

7/9/14

Squat 5 moderate sets of 5 rest as needed (position focus, hold bottom for 1-2sec)

225, this felt heavy, coming out of the bottom was tough on last 2 reps each time

B. Zercher Squat @32x1 tempo - 4 x 4-5 tough reps; rest 2min

135x3 sets to get feel and position. Did 185 last set and was much harder to stay vertical out of bottom on final 2.

C. BB Kang Squat - 5 x 5-6; rest 2min (mod load, hold bottom 2sec)

95

Did 3 sets kang squat and 2 sets kang stand up

+

EMOM for 12min

7 Burpees + 7 Box Jumps @ 24"

34 sec every round

+

30-20-10

GHD Back Extension

Russian KB Swing @ 2pood    

Time: 4:59

Ub kbs had to pause briefly 3x on set of 30 ghd due to hamstring burn

 

  

    

  

  

7/8/14

60min cyclical z1

3 rds of 5 min each:

Airdyne

Run

Row

Iron scap

Avg hr 139, max 166/min 90, cals 966, rec 32

7/6/14

Post 21 hour drive over 2 days (16+5)

30 min mobility

Bb squats and rdl

5 RFT:

200m row

50 DUs

10 push ups

Time: 11:22

20 min airdyne

30 sec 80%

30 sec 50%

Avg watts during 80% was 337

Overall 208

Cals 305

That was tough. Neck is still strained so I tried to do things that didn't bother it.