Better Sam

The Sectionals Report

Saturday 2010.03.27

WOD #1

For Time (15 min cap):
Row 1k
30 Burpee Box Jumps 24” Men/20” Women
Row 1k

12:29

Rows solid, burpee-box-jumps slow as all hell.  As expected.  Last row awesomely nausea-inducing.  But overall this didn’t fuck me up too badly.  Could probably have taken it a little bit faster.

WOD #2

For Time (15 min cap):
10 Front Squats 155#/95# –  Bar is cleaned from the floor to a standing rack position.  A Squat clean would not count toward the front squat reps.
20 Double unders
8 Front Squats
30 Double Unders
6 Front Squats
40 Double Unders
4 Front Squats
50 Double Unders
2 Front Squat
60 Double Unders

8:30

Squats felt good.  Double unders were hard to maintain.  Got mostly sets of 10.  Definitely have to work on conditioning — felt really out of breath and exhausted really fast on this.  Also should work on squatting faster.  Bouncing out of bottom of squat correctly continues to elude me.

Sunday 2010.03.28

WOD #3

For Time (17 min cap):
30 OHS 95#/55#
30 Pullups  Chest to Bar (chest must make contact to bar)
30 Power Snatches 95#/55#  
30 Feet to Bar
30 SDLHP 95#/55#
30 Air Squats
30 KBS American 24kg/16kg

DNF (22 snatches in)

Ah, my nemesis.  Chest to bar pull-ups are a lot more difficult than chin-over-bar.  Tried my first on on Thursday, so was not really ready for 30 fast.  Or 30 at all, for that matter!  Overhead squats unbroken.  Then pull-ups took about 12 minutes.  Was pretty happy just to make it through them.  Had about 2 minutes left at the end so cranked out as many snatches as I could (apparently, 22.)  Doing pull-ups faster would not really have made much difference since I am lousy at feet to bar too.

Must work on: pull-ups.  Also deadlifts, feet to bar, ring dips.

Thursday 2010.03.18

“Karen”
150 wall-ball shots for time (14#)

9:49.  Didn’t come close to touching my PR.  Next time.

Link: Super Easy Grilled Zucchini

Ingredients

• zucchinis
• butter / lard / bacon fat
• salt and pepper

Directions

Wash zucchini, chop of ends, and halve lengthwise. Cut little diagonal slits in cut faces of zucchini halves….

Tuesday 2010.03.16

Super excited to finally be repaired enough to give this workout a whirl.  Went pretty much as I expected — almost exactly 10 reps a round (push jerks I got cocky and went out with 12 in the first round.  Problem was the next round although I had time, I couldn’t quite bring myself to snatch the bar and get started on the overhead squats…)

“THE AIR FORCE WOD“
For time:
20 Thrusters

20 Sumo deadlift high pulls

20 Push jerks

20 Overhead squats

20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap. The athlete is allowed to rest the entire minute once he/she has completed his/her burpees. Judges are looking for full range of motion (ROM) on all skills.

9:50.  Pretty damn pleased with that.

Sunday 2010.03.14

So glad I took yesterday off.  Even though at some point I would like to get in on the Nasty Girls action 😉

Games Training WOD 1

AMRAP in 10 minutes:
7 deadlifts
7 hang power cleans
7 front squats
7 shoulder to overhead
All @ 75#

5 rounds plus 4 deadlifts.

Games Training WOD 2

Run 1 mile or Row 2K.

2K row – 7:54.1.

Way off PR for obvious reasons.  Could probably have gone a little faster — wasn’t quite sure how to pace post-workout-1.  Took it at about a 2:00 split whereas I would ordinarily go out at about 1:55.  Could probably have held a 1:57-1:58-ish.

Friday 2010.03.12

10-9-8-7-6-5-4-3-2-1
Overhead Squats (95/65)
10-20-30-40-50-60-70-80-90-100
Double-Unders

Alternate between squats and double-unders.
(i.e. 10 squats, 10 double-unders; 9 squats, 20 double-unders … 1 squat, 100 double-unders)

21:32

My shoulders are not grateful.

Thursday 2010.03.11

“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

46:19… suckage. But still, a 23 minute PR… Hands tore up completely after 60, so probably could cut 10 minutes off that once hands toughen up again.

Wednesday 2010.03.10

CrossFit

2 Rounds for time of:
400m Run
15 Bench Presses, 95lbs
400m Run
15 Snatches, 65lbs
20:27

Slooowwww.  Running hard!

Bike Intervals

Warm-Up
3 rounds: 30 sec on, 30 sec off
10 min descending interval

Hill Workout
6 min hard gear low cadence
2 min easier gear high cadence
2 min easy spin
10 min roller interval
2 min easy spin
15 min gradual climb
2 min desent

Monday 2010.03.08

Bench Press x5
45×2, 75, 85, 95, 110×3

I’m a little behind with the posting!

Slacked with the rehab towards the end of last week.  Getting back to it fresh.

Sunday 2010.03.07

Games Training

WOD 1

1RM Clean

115.  Couldn’t really do this one since I can’t actually deadlift more than 115 at the moment without feeling like I’m breaking my back (more.)

WOD 2

5 rounds:
5 push jerk (2×35# dumbbells)
10 burpees

6:52.  This took me over 11 minutes a week ago with a 95# barbell, so super happy to be better enough to knock out the burpees a bit faster!

WOD 3

250m run (subbed row)
25 snatch #45 (more like pick up and press)
25 KB swing (subbed ghd hip extensions)
25 OHS #45
25 box jump (20”, subbed step-ups)
25 sdhp #45
25 wb #14
25 thrusters #45
250m run (subbed row)

12:30.  Lots of subbing but felt pretty good all-in-all.