WOD 26JUN09

6pm @ King CrossFit

amrap in 20 min:

5 thrusters, 115lbs

7 hang power cleans, 115lbs

10 sdhp, 115lbs

5 rds + 5, 7, 7

The WOD rx'ed is 95lbs, but I did this with Marc, Winnie, Andrew V. and Paolo and we didn't have enough bumpers so I jumped up. According to the comments it looks like 11 rds is good goal. My back was the first thing to feel this and then my neck (SCM's) went out. Hard shit man. I can definitely tell that my strength and conditioning has suffered greatly from taking this long ass break.

Time to get to it (yet again). I'm going to start working out with the 5:30pm class.

Finally!

So I finally got a workout in!

1430 @ King CrossFit

Ron and I worked up on some full squat cleans from the ground

5 reps @ 135lbs

5 @ 155lbs

5 @ 165lbs

3 @ 185lbs, then 2 more reps

I need to work on not pulling with my arms until I'm completely standing. Captured some video and will upload it this week. Afterwards, we did a metcon: In this WOD Person A would row 250m and Person B would do wall ball shots until Person A was done. Record the wall ball reps and switch, continue until finished.

250m row

300 wall ball shots

22:58

The aftermath:

WOD 21MAR09

"DONKEY KONG"
21-15-9 reps for time:
burpees (bottom level)
kettlebell swings, 24kg (middle level)
box jumps (top level)

13:13

Did today's workout downtown at the Harbor Steps and this KICKED my ass. Last year we did the same workout and I was under 10 minutes. I (had thought I had) just gotten over my cold and felt fantastic this morning, only to have tunnel vision, become dizzy and lightheaded, as well as snotty after the first set of box jumps. I went out of the gate too hard and paid for it by not sustaining any sort of pace throughout the rest of the WOD. Good stuff though. Ate the Rodizio at Ipanema afterwards. Yum.

King CrossFit and Urban CrossFit also came out to support. Great people, great times.

WOD 28JAN09

@ Thrush Sports Performance in Sumner

Went with Ron of King CrossFit because he's a member there.

Warmed up and went through squat clean doubles, slowly building up. The highest I went was 90kg. TK was coaching and she helped clean my form up big time (no pun intended).

Afterwards we did heavy snatch pulls, high-trap back squats and some ab/back work.