crossfit training log

After a nice warm up, we played hoover ball: http://www.youtube.com/watch?v=zjyN-PGu6Ic
It looked something like the video above. We played with a 12 lb ball. We also had a every man for himself grudge match, throwing the ball at people, trying to make them drop it. Great fun.

Now it's time for thanksgiving in North Arkansas, and lots of non-zone food.

Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

Did it pretty much as prescribed, but sub'd out 10 towel pull ups for the rope climb. And somehow we didn't do the back extensions. Still took me 19:35

Friday:
3 rounds
100 double unders (300 singles)
25 KB swings 45#

I tried to do doubles, but I just can't get more than 5 in a row, so I did singles.
16:30

I did the inaugural workout today at the house. It's still pretty spartan, just a set of weights. But enough to do Diane: 12-9-6 (Rx'd is 21-15-9) 225# Deadlifts, handstand pushups. 4:41

Here's a pic of the "corner."

We did an obstacle course:
Pick up 20# dynamax ball
Under hurdles, over 24 in box x 3
bear crawl back to start, pushing ball in front of you.
As many rounds in 10 minutes.
I got 15 rounds.
Jenny got 16 rounds with 12# ball.

We did deadlift today:
1-1-1-1-1-1
I warmed up a bit and then did this series:
251-261-271-281-291-301

My highest previous DL was 276! Pretty psyched. I am just about to 2x my body weight!

We did what's called the yo yo intermittent recovery test today. A good explanation is here. I got to speed level 11.5, round 2. That doesn't mean much, but if you look at the distance covered for that level on the graph linked at the bottom of the page I mentioned, that puts me at about 1500 meters or so. It was pretty fun, and quite difficult.

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.
Compare to 10.1.08

70,80,100
145,155,160
185,195,205

More tears today. I guess that's just par for the course. We did "Angie:"
100 pullups
100 pushups
100 sit ups
100 squats
for time
Drew 25:56
Jenny 30:xx

Look closely at the picture. Blister under a blister! Ouch.

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
65 pound Thruster, 10 reps

Did 11 rounds as rx'd

We did tabata intervals (20 seconds work: 10 seconds rest) this morning, only going to five rounds for each station instead of the normal 8. We did the following exercises:
pushups
air squats
sumo deadlift - high pull
tire flips
My total score of the lowest round (1 20 second work interval) for each exercise was 33.
I did tire flips last and it was tough.