This past week was particularly challenging because, once again, I was sick for half of it. I am just so elated that it is finally warming up and I can hopefully put this horrible season of flus, colds and obnoxious winter allergies behind me. Here are the WOD’s I somehow made it through this week:
Tuesday: 40-30-20-10 reps, for time:
Wallballs (16 lb./20 lb.)
Kettlebell swings (35/55)
Result: 13:28, Rx
Unfortunately, I went back to the gym way too early for how sick I was over the weekend. The result was this terrible time. I felt like I had to pass out/throw up the whole time. Lesson? Take your rest days when you need them! Working out sick SUCKS.
Wednesday: 5 rounds for time:
5 power cleans
5 front squats
5 push jerks
Rest 90 sec.
Result: 22:49 @ 95 lb.
Okay, no one took longer than me to do this. Proooobably because my max clean is only like 15 pounds heavier than this. I was literally throwing up in my mouth and thinking I was going to die. However, I feel quite accomplished… and sore – reaaallly sore.
Thursday: Could. Not. Move.
Friday: Open WOD 13.5
4 minute AMRAP of:
15 Thrusters (100 / 65 lbs)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed
Basically, unless you have a terrific Fran time, this was a 4 minute workout for you.
Result: 41 reps, regular pullups… Yeah, couldn’t get the chest to bars to save my life, so I figured I would at least get a decent workout, quit trying to get them and do regular pullups. So, for me this was fun and quick and relatively painless (compared to Wednesday, the thrusters were cake). For those competing and getting reps up in the 200’s, I imagine it was a bit more painful.
Saturday: Team open WOD at our gym for new people interested in joining. Basically lots of cardio – wallballs, burpees, box jumps, slamballs. A nice little break from my sore, sick week.
4 rounds for time:
400 meter run
10 overhead squats (95 lb./135 lb.)
Result: 12:14 @ 65 lb.
Lesson of the day… work on overhead squats. Obviously… 30 lbs. under Rx is pretty crappy.
On my own lifting: Deadlift 3×5 @ 155
21-15-9 reps for time:
KB Swings (45/70)
Push Press (75/115)
Result: 11:50 @ 65 lb.
Lesson here? Don’t underestimate. Definitely could’ve pushed 75, added maybe an extra minute at most. Well, now I know.
On the minute for 20 min”:
Even min: 3 Squat Cleans, increasing each round
Odd min: 30 seconds, max rep strict pullups
Result: 105 lb. final clean weight, 22 pullups
Not too shabby for my first WOD with strict pullups (no kipping allowed).
For time: Sequence of 21-18-15-12-9-6-3
Toes to bar
Then 5 burpees + 20 double unders between sets
Result: 16:39, Rx
This was… way harder than it sounded when I read it.
Crossfit Open 13.2!
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder-to-overhead (115/75 lbs)
10 Deadlifts (115/75 lbs)
15 Box jumps (24″/20″)
Obviously the girl weight is 75, not 115. The Crossfit website apparently puts the men info first… sexists.
Result: 169 reps, Rx
Questions? Comments? Snide remarks or constructive criticism? Comment away.
Can I just say… ow. I’m exhausted. CF Open WOD’s all week long. My body is crying. But happy at the same time, of course, because it loves working hard!
18 Min Amrap:
15 Box Jumps 20″ girls/24″ guys
12 Push Press 75 lb./115 lb.
9 Toe to bar
Result: 5 Rounds, 65 lb. push press
7 Min max rep…..BURPEES, to target
Result: 80 reps
10 Min Snatch Amrap
Result: 65 Reps w/ 30@35 lb., 30@55 lb., 5@75 lb.
(Just sayin’… I hate snatches. Owwwwwie. And this is scaled. The open progression for women is 45, 75, 100, 120. WHAAAAT.)
15 Min Amrap:
9 Deadlifts 100 lb. girls/155 guys
15 Box Jumps 20″/24″
Result: 7 Rounds + 9 ex. deadlifts, mod. w/ girl pushups
Really, I don’t even want to talk about Friday. My thighs are cringing at the memory. But okay.
12 Min Amrap:
150 Wallballs (AKA Karen – yeah, this is its own workout. It’s hard enough by itself.)
Result: Karen + 90 singles… Crying about my feet cramping/laughing at the prospect of having time to complete one whole rep. Really though, I should relegate myself to a daily wall-ball practice. I am the absolute WORST at these. My chin is always scraped up cause I can’t catch to save my life, I drop the ball out of clumsiness half the time instead of exhaustion like I should – it’s just a pitiful mess to watch. Um… tips? Places I can buy a good face mask? Help!
Also, my calluses seem to be spreading like the black death. Yuck. I mean, I know it’s part of it but they are just so ugly. I now have a small pocket to store things in my middle finger.
Ah, well, nothing a little bacon love can’t make right.