Squat Cleans

WOD

Squat Clean

1-1-1-1-1-1-1

155-165(f)-165-175(f)-175-185(fx3)

Saw a video of my 185 attempt and it looked really good. My pull looks great, but I just couldn't get my arms under the bar fast enough. 

Talk about a Max effort, check this out!

Zone Challenge: 29

Day 100 of the Burpee Challenge

If I had finished the 100 day burpee challenge today would have been the final day, but I only made it to 50.

WOD

100 Burpees for Time

Time: 7: something???

I felt horrible today. Diet was bad yesterday. I feel stiff like an old man. Got a massage this morning, hopefully it helps. 

"Tabata Fight Gone Bad"

WOD

One round for total reps of:

Tabata Wallballs

Tabata SDHP

Tabata Box Jumps

Tabata Push Press

Tabata Row

Total: 354

I thought this was a really good WOD. The total work time was 13:20, with 6:40 of rest for a total of 20 minutes. FGB is 15 minutes of work with one minute of rest in between rounds for a total of 17 minutes. Total work time for each movement was 2:40 compared to 3 minutes for FGB. I thought this was a great experiment following the "constantly varied" principals. With a different rep scheme that called for less "work time" I was able to get more reps in less time. I think I'm rambling and not making sense.... Let's look at some numbers!

FGB Score: 318

FGB Time: 17 minutes (5 min round, 1 min rest, 5 min round, 1 min rest, 5 min round)

Tabata FGB Score: 354

Tabata FGB Time: 20 minutes (5 movements, 4 min tabata interval)

Average Power = (F x D)/Time

Substituting reps for (F x D), Average Power = Reps/Time

FBG: 318/1020 seconds = .312

Tabata FGB: 354/1200 seconds = .295

These numbers are not a true value for average power, but the numbers are useful in looking at and comparing the rep schemes.

Zone Challenge: 28

"Diane"

WOD

"Diane"

21-15-9

225# DL

HSPU

Time: 16:57

This was my first time with Diane as Rx'd and I knew it was going to destroy me!  Last time I did it I could not even do ONE HSPU during the warm up so I had to use two abmats to decrease the ROM for the WOD. The DLs felt really strong today. First set was almost unbroken and 15/9 were unbroken, but than again I had a lot of rest in between sets. For the HSPU I did sets of 2 until about 10 in the first round and then I did singles the rest of the time with quite a bit of rest in between. It was frustrating because there were a few times where I didn't rest long enough and then I failed at the rep. For me, there is a real strategy for pacing myself when it comes to some movements. 

Zone Challenge: 27

Crossfit Total

New reading Material

WOD

Crossfit Total

Squat- 265 (PR) 

Press- 125  I tried for 130 but failed twice.

DL - 325 (PR)

Total- 715 (PR)  This was a 70# PR!!!!!

Zone Challenge: 27

Shoulder Press

Early WOD today before I find out if I still have a job. City Council meeting today that will discuss the financial health of Ventura. 

WOD

Strength

Shoulder Press: 3x5, 1x9, 1x7, 1x5

95-100-100

75 for 1x9, 1x7, 1x5

Then...

Row 500m

21 DB Power Clean with 35#

Row 500m

15 DB Power Clean with 35#

Row 500m

9 DB Power Clean with 35#

Time: 9:36

I really need to work on DB cleans, power cleans, thrusters, etc. Using DB is a whole new world.

Zone Challenge: 26

Level 1 Cert: Day 2

Click for larger view!

The Crossfit HQ trainers are awesome! They are real people just like you and me. I talked to and had conversations with most of the trainers about various crossfit subjects. They were all easy to talk to and and extremely friendly. I really felt part of the crossfit community. 

I learned A LOT this weekend and I don't expect to be able to recall everything I learned. It will take a lot of reviewing notes, re-reading material, and teaching before it sinks in. One of the most important things I learned was that Crossfit is not only a strength and conditioning program for the elite athlete, but it applies to ANYONE who wants to live a happier and healthier life! It's a vehicle to improve health in all aspects that it is measured.

WOD

AMRAP in 10 min of:

10 Box Jumps (20'')

10 KBS (1.5 Pood)
200m Run

7 Rounds + 4 Box Jumps

I had the most rounds of everyone who participated in the WOD, but . . . I had a 20" box when the some others had a 24" box. I got thrown into the WOD at the last minute and had to roll with it. 

Zone Challenge: 25