CFR WOD

WOD:

2 Rounds:
10 Wall Ball (20#/10ft)
10 Burpees

Time: 3:17

Almost a minute longer than my previous times. The wall balls killed me as usual.

Filthy Fifty

WOD:

50 Box Jumps (24″)
50 Jumping Pull Ups
50 Kettle Bell Swings (35#)
50 Walking Lunges
50 Knees To Elbows
50 Push Press (45#)
50 Back Extensions / Super Mans
50 Wall Ball (10#/10ft)
50 Burpees
50 Double Unders

Time: 35:42

I went too light on the wall ball, I should have done the 14# ball.

Partner Filthy 50

WOD:

50 box jumps, 24 in
50 jumping pull ups
50 kettlebell swings, 1 pood
50 walking lunges
50 knees to elbows
50 push press, 45lb.
50 back extensions
50 wall ball, 20lb.
50 burpees
50 double unders

Split between 2 people.

Time: 21:34 as Rx’d

Dead Lift

WOD:

5 X 3 Dead Lift

Weights: 245#, 265#, 285#, 295#, 315#

MetCon after:
2 Rounds:
10 Wall Ball (20#/10ft)
10 Burpees

Time: 2:35

Fight Gone Bad

WOD:

1 Minute Wall Ball (20#/10ft)
1 Minute Push Press (75#)
1 Minute Sumo Deadlift High Pull (75#)
1 Minute Box Jumps (24″)
1 Minute Row

3 Rounds

Score: 200

I think my previous best was 201, and I felt really bad doing this WOD. I don’t remember it being this hard last time I did it, so I think I was little out of shape.

CFS WOD

WOD:

25 Hang Power Cleans (115#)
25 Wall Ball (20#/10ft)
200m Over Head Run (25#)
15 Push Jerks (115#)
10 Pistols Each Leg
200m Over Head Run (25#)
40yd Bear Crawl

Time: 19:36

CFS WOD

WOD:

29 Seconds of Work 15 Seconds of Rest:
10 Wall Ball (20#)
10 Smash Ball (25#)
10 Kettle Bell Swings (1.5 Pood)
10 Burpees

Full Rounds Completed: 9

In this WOD you had 29 seconds to complete one station, if you failed to get the 10 reps then it was a failed round.I got most of the smash ball and burpee rounds, but the wall ball and the kettle bell swings killed me. In retrospect I should have scaled down, but I was told it was all good. The more work outs I do as Rx’d the better for me. I may be on the tail end of the people doing Rx’d WODs, but i’ll get up there eventually.

DCF WOD

WOD:

3 Rounds:
200M Farmers Walk 45# plate each hand *
20 Wall Ball (20#/10ft)
*5 burpee penalty for dropping wieghts

Time: 32:18

This is was one fucking hard WOD. I ripped the skin from one of my fingers and there was all these blood spots all over the interior of the plate. I did an unGodly number of burpees. The burpess themselves were not that bad, it was my grip strength that was failing. Stav did the WOD in 10:56, which is just ridiculous. The first round took me 6 minutes, the second took 10 minutes, and the last took me about 15 minutes. It was so ridiculous. But it was good to finally be back to working out. I got food poisoning on Tuesday night from some Mexican food. Wednesday was one of the worst days of my life. I was finally up to par on Friday, but was a little weak. I should be hitting it hard next week now that I no longer have a job and nothing but free time.

Main Site WOD – Hang Power Snatch

WOD:

Hang Power Snatch
1-1-1-1-1-1-1-1-1-1

Weights: 45#, 45#, 45#, 65#, 65#, 65#, 85#, 85#, 95#, 95#

My thumbs are raw as hell due to the damn hook grip. I also hurt my shoulder due to hype extension, I didn’t fully lock out at the bottom and stood up with the weight. Then I couldn’t bail out as one part of the bar was in front of me and the other end of the bar was slightly behind me, with a bar doing a diagonal over my head. Fucking SUCKED!!! After that I snatched 95# twice, with mediocre form. I still struggle with full hip extension. Not only that, but I think I was slightly pulling with the arms. It was a lot better than when I was doing the power cleans. The snatch is by far my favorite lift so far. Also I need to get lifting shoes. I ended up doing all my lifts bare foot as I was rolling around on my feet in my shoes.

Met Con after:

AMRAP in 10 minutes:
10 Wall Ball 14#/10ft
20 Sit Ups
10 Double Unders

Rounds: 6

Filthy 50

WOD:
(Scaled to 30)

30 Box Jumps 24″
30 Jumping Pull Ups
30 Kettle Bell Swings 1 Pood
30 Walking Lunges
30 Knees to Elbows
30 Push Press 45#
30 Back Extensions
30 Wall Ball (20#/10ft)
30 Burpees
30 Double Unders

Time: 24:42

This was one of the hardest work outs I have ever done since I started CrossFit. The burpees totally kicked my ass. This was the first time I have done this WOD. At Diablo CrossFit there is a rule about the F50, you have to do Filthy 30 at least once. I made up a lot of time at the jumping pull ups station and push press. I can’t believe how much the burpees took out of me. We had to do the burpees and the double unders last, which sucked ass!!! There was a point were I was about to give up on the WOD. If I never do this WOD again its going to be too soon.