crossfit training log

Today's WOD, after a long week of house hunting, (we found one, close in a week!) I've been able to get back into it.

21-15-9
Dumbbell snatch 33#
Pull ups

5:04

I was chasing Evan on this one, and it left me wheezy.

From Monday:
I think Evan wanted to doll out some punishment on us because he made us do a crazy WOD that simulated the fire he fought the night before. We had to bear crawl 3/4 of the way around the track, and then drag the sled the rest of the way, but we had to drag the sled from a kneeling position. Then we went back around with the bear crawl for 3/4 lap, and then dragged a sandbag the rest of the way. That was one round, we did two rounds with rest in between. It was pretty tough. Much respect to Evan and the other firefighters for doing this kind of stuff in a burning building!

http://media.crossfit.com/cf-video/CrossFit_TheBear.mov

45 lbs
67 lbs
72.5 lbs
89 lbs
100 lbs

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1.5 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 12 pound ball
50 Burpees
50 Double unders

29.13
Had to sub a couple of things due to equipment availability

Did "Cindy" tonight:
as many rounds in 20 minutes:
5 pull ups
10 push ups
15 air squats

Last time (July) was 14 rounds

Tonight: 17 rounds

After a long fall break and a trip to Cotter AR, (read lots of good, not zone friendly food) I got back into crossfit today.
Back Squat
3-3-3-3-3
155-185-185-195-205

Jenny KILLED my numbers from the fight gone bad style WOD. She scaled with a smaller box and a 3kg ball:
41-51-32-11-3 1/4
40-61-49-13-3 1/4
47-54-44-14-3 1/4

and she did a crossfit total today:
press: 60lbs
back squat: 135lbs
deadlift: 165lbs
360lbs total

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

18:30

Went as Rx'd, but only did 4 rounds because of this:

It was sort of a fight gone bad set up , but with 1 minute or so rests in between exercises and 1-2 minutes between rounds. The exercises were as follows: wall ball (4k), 24in box jump, back extensions (GHD), burpees, sprint. Here are my scores:
32, 25, 35, 11, 3 1/2 laps (out and back)
32, 25, 42, 11, 3 1/2
30, 20, 42, 10, 3 1/2

Five rounds for time of:
95 pound Deadlift, 12 reps
95 pound Hang power clean, 9 reps
95 pound Front Squat, 6 reps
95 pound Push Jerk, 3 reps

scaled to 105 for the first round, 95 for the rest

18:58

We did this obstacle course this morning that was pretty fun. We had to carry sandbags over three levels of box jumps, over and under hurdles, and then we had to flip the tire and drag the weight sled back to the start. We did three rounds of basically two laps. The 75# sandbag is heavy. For what it's worth, my slowest time was 2:57 for one lap.

I got a chance to get into a real deal, bonafide Wilderness area this weekend (the Cohutta in North Georgia). George and Chris, a couple of guys I met from Crossfit invited me along on a little backpacking trip. As backpacking trips go, it wasn't terribly strenuous, but it wasn't a joke either. We had a couple of pretty stiff climbs. Anyways, I gorged at Hardee's on the way home, so I am ready to hit it hard this week. Here are some pics.

WOD I
4 rounds
400m run
50 squats
12:32

WOD II (about 10 minutes after)
10 rounds
stadium stairs (25 bench seats, 50 steps) 2 steps at a time
15 push ups at the top
13:02

I've done this WOD before, only with 5 sets of 1 rep for each exercise:
3,3,3 overhead squat
3,3,3 front squat
3,3,3 back squat
increase weight over each set of 3 throughout the whole session.
65,88,99
135,145,155
185,195,205