100 OHS & Run

Warmup:
mobility drills
15 overhead squats (pvc)

Skill:
max reps strict chest to bar pullups = 4
max reps kipping chest to bar pullups = 4
max reps kipping pullups = 8

WOD: "100 OHS + Run"
For time:

• 100 overhead squats (95#)
• 400 meter run

Time 13:34

I performed the 1st 30 reps at 95# then suffered a strain or popped blood vessel on the top of my head which sent me reeling. After somewhat recovering, I tried 10 more reps at 95#, but couldn't stand the pain. I recovered a bit more, dropped the weight to 45# and completed the WOD under considerable discomfort. All in all, it felt like a migraine that carried over through the night. I'm going to rest my body from lifting the rest of the week to ensure that I can participate in Saturday's race.

CF Open WOD #1...redux

Warmup:
3x1 100 meter out n back run
3x1 Burgener warmup

WOD: "CrossFit Open WOD #1"
10 minute AMRAP of (Rx):

• 30 double unders
• 15 ground to overhead (75#)

Score total reps.

3 rounds + 21 double unders = 156 reps

This is 11 more reps than I got on Wednesday, so that's good. This really should be 200+ though. I need to string more double unders together. I think I am going to buy my own rope and practice, practice, practice.

CF Open WOD #1

Warmup:
200 meter pose running
3x1 minute max reps over the bench jumps (33/34/34)
butterfly pullup practice
double under practice

WOD: "CF Open WOD #1"
As many rounds/reps as possible in 10 minutes of (Rx):

• 30 double unders
• 15 power snatches/G2O (75#)

3 rounds + 10 DU Rx
Total reps = 145

CrossFit Total

Warmup:
row 250 meters
1x10 squats
1x10 press (45#)
stretches
1x1 press (135#)
1x2 back squat (225#)
2x1 deadlift (225#/315#)

WOD: "CrossFit Total"
1 rep max lifts on press, back squat, and deadlift. The goal is to total 1000#.

Press (155#/175#/185# PR/190#F) = 185# (10# PR)
Back Squat (315#/355#/370#F/365# PR) = 365# (40# PR)
Deadlift (365#/405#/410#) = 410# (this went down-worried about back)

Total 960# (5# PR overall)

Previous Total

KELLY

Warmup:
10 squats
stretch
10 box jumps (24")

WOD: "KELLY"
5 rounds for time of (Rx):

• 400 meter run
• 30 wall ball (10' 20#)
• 30 box jumps (24")

Time 34:56 Rx

TABATA Situps & Stuff

Warmup:
row 500 meters
pvc pass thrus
butterfly pullup practice
press (45#/95#)

Skill:
handstand walk practice

Strength:
5x1 press (135#/155#/175#/180# fail/180# push press)

WOD: "TABATA Situps"
8 rounds of 20 seconds work, 10 seconds rest. Situps. No anchors. Score reps from lowest round.

Score 8 (11/10/10/9/9/8/11/9) = total reps 77 in 2.67 minutes

AMRAP in 10

Warmup:
3x15 pvc pass thrus
3x15 GHD situps
3x15 good mornings (pvc/35#/45#)

Skill:
butterfly pullup practice (was able to string two together)
pistol practice (ugh)

WOD: "AMRAP in 10"
AMRAP in 10 minutes of:

• 4 strict pullups (scale to jumping strict pullups)
• 5 clapping pushups
• 6 pistols (scale to 12 pistols using a platform at bottom of pistol)

7 rounds + 2 pistols (scaled)

Death by C&J

Warmup:
run 400 meters

• 1st corner - 15 squats
• 2nd corner - 15 pushups
• 3rd corner - 15 jumping lunges (each leg)
• 4th corner - begin track mobility drills back to starting line

3x3 front squats (95#/135#/185#)

Strength:
3x3 front squats (225#/235#/245#)

WOD: "Death by Clean & Jerk"
Rx is 135#. 1 rep first minute, 2 reps second minute, 3 reps third minute, etc until you can't complete the required # of reps in that minute. Score partial rounds.

8 rounds + 6 reps Rx

AMRAP

Warmup:
3x10 squats
3x10 pushups
3x10 kettlebell swings (1.5 pood)
deadlift practice

WOD: "AMRAP"
AMRAP in 20 minutes (Rx) of:

• 10 box jumps (24")
• 10 toes to bar
• 10 deadlift (225#)

6 rounds Rx

Running Ladder

Warmup:
track mobility drills (high knees, butt kicks, zombie walks)
1x15 good mornings
stretches
30 double unders

WOD: "Running Ladder"

Running ladder. Rests are to be the length of time taken for the preceding run. There is a 40 Min cut off including the rest intervals.

400M

600M

800M

1200M

800M

400M

Total time running = 22:11

Total time = 42:41

Total distance = 4800 meters or 2.6 miles (approx)

Average an 8.54 minute mile

Back Squats & Tire Flips

Warmup:
PVC pass thrus
1x15 knees to elbows
1x15 squats
1x15 kettlebell snatch (per arm - 1.5 pood)
3x100 meter out n back run
1x5 back squat (135#)
1x2 back squat (225#)
1x1 back squat (245#)

Strength:
5x1 back squats (275#/295#/315#/335#/355#)

355# is a PR. This is 10# more than my pre-injury back squat. It felt good.

WOD: "Get Tired Modified"
As many tire flips and jumps in and out of the tire after each flip as possible in 5 minutes.

24-25 flips using the largest mack daddy tractor tire. It's taller than me.