Sprints

Warm Up:
Quick jog
10 box jumps on to a 20″ ledge and then to a 24″ ledge.

Work Out

10 X 80yd sprint with 30-45 seconds break in between.

Workout done at a hotel in Richmond, VA.

CFR WOD

WOD:

3 Rounds:
10 Ground to Over Head (95#)
200 yard Shuttle Run (50yd-50yd-50yd-50yd)

Time: 5:52

Sprints

WOD:

8 X 100m Hill Sprints

Did not keep time, hill was steep for about 75% and then steadied off the last 25%. 100m was approximate, took about 125 strides walking.

No access to barbell and weights. Also no lifting due to a lot of right shoulder pain.

Tabata Sprints

WOD:

Tabata Sprints
8 Rounds:
20 Seconds Sprint
10 Seconds Rest

WOD done at a hotel in Fullerton, CA. I was wrecked after this.

Leopard

WOD:

6 Rounds:
5 Thrusters 75#
50M Sprint

Times: 21.20, 20.09, 24.XX, 25.XX, 29.XX, 31.XX, 30:00
Total Time: 2:23

MetCon after:
4 X 100 Sprints with 10# Dumb bell.

NorCal Qualifier WOD #1

WOD:

As many reps as possible in 10 minutes:

Muscle Ups
Power Cleans (115#)

Score=16+9= 25

The Rx’d weight for mens was 185#, but there was no way I could lift that for a 1RM, so I scaled to 115#. For the Muscle Ups, we subbed 3 Chest to Bar Pull Ups + 3 Dips is equivalent to 1 Muscle Up. The Power Cleans were fine, it was just all the dips and pull ups that killed me. I also used the blue band for the pull ups as it was only 3 at a time. My hands were sore after that. Also did some kipping pull up practice before the WOD. I don’t think I will ever get that stupid rhythm down.

MetCon after:

100m Sprint
100m Sprint Backwards
3 Rounds

Over Head Squats

WOD:

Over Head Squats
5 X 5

45#, 45#, 65#, 75#, 65#

I really hurt my left shoulder on the 75# set. I think I had my arms too far back, it hurt like hell. Pretty disappointed with this work out. I need to work on my squat form, and remember to have “active” shoulders all the way. It really helped when I was actively thinking about ripping the bar apart. My form would get better, my control of the weight was better, and my back was straighter. If you listen to the advice it will help you, imagine that.

MetCon after:
10 X 50m sprints

I came 2nd most of the time. I almost came 1st in one heat but Jarred beat me, the bastard. The sprints were pretty damn hard. I also pulled/injured my groin doing this so I took the next 6 days off, plus I think I went back to Texas for 2 of those days. It was the smartest thing I did. I rested my shoulder and my groin. However much CrossFit is addictive, rest is so important.

Back in the day I used to dread going to the gym, because it was the same old thing every time. Now I want to go to the gym, even if it is a rest day. The WODs are always different and challenging in different ways. Variety is the spice of life.