Better Sam

Thursday 2010.07.29

“Helen”
3 rounds for time of:
400m Run
21 Kettlebell Swings, 16kg
12 Pull-ups

11:44.

I am a slow runner.  But swings all unbroken, and pull-ups 5-4-3 every time, which for me is not too bad.

Thursday 2010.07.29

“Tube Top”

For Time:
25 Back Squats, BW
400m Run
50 Double Unders
400m Run
100’ Sled Drag, 160#
400m Run
200’ Prowler Push, 140#
400m Run
300’ Farmer’s Walk, 2×88#
400m Run

Subbed:
95# Back Squat
100# Sled Drag
90# Prowler Push
2×70# Farmer’s Walk
400m Rows

19:51.  Dogged it 😉

Happy Birthday Kurt!

Wednesday 2010.07.28

Warm-Up
2.5 minutes each:
row
wall ball (20#)
kb swings (24kg)
tire flip + step-through

Workout
3 rounds:
1 minute Bench Press, 65lbs
1 minute Kettlebell Swings, 24kg
1 minute Double Unders
1 minute rest
238.

Cash Out
100 sledgehammer strikes.

Post
14 mile bike ride uptown to fix mom’s computer.

Much Later On
5 rope climbs.

Tuesday 2010.07.27

Clean practice.  Wow, this sucked.  Everything felt really heavy.  Practiced getting into a squat @65, 95, 115.  Power clean at 115 is usually pretty easy but squat clean was f-ing hard.  Ugh.

Monday 2010.07.26

Northeast Regional Event #1
21-15-9 reps for time:
Overhead Squats, 95#
Pull-Ups, C2B
13:34

Wish it had been better considering that the time CAP at the actual regionals was 10 mins.  Still, not too  bad considering that 30 C2B pull-ups took me 12 minutes by themselves at sectionals!

ALSO got at least EIGHT 95# snatches (my previous 1RM!)  Which means I’m TOTALLY ready to try Isabel 🙂

Saturday 2010.07.24

2010 CrossFit Subway Series “Strongman Showdown”

Event #1 — “Turkish Delight”
TGU 22, 42, 52, 65, 75.  All successful (5/5)

Event #2 — “Drag Race”
80m 100# sled drag.  0:20.17.  So-so.

Event #3 — Atlas Stone Hoist
Hoist 72#, 90#, 111# over 38” barrier.  10 seconds flat.

Event #4 — Keg Press
Clean and max press in 30 seconds.  50# keg.  13 reps.  Kinda half-dropped the keg halfway through.  Damn!

Took 2nd place overall.  Not too bad!

Monday 2010.07.19

3 Rounds For Time (7 minute cap):

• 30 pushups
• 1 rope climb
• 21 OHS, 65#
• 1 rope climb

1 round + 20 push-ups.  Push-ups were the downer here.  OHS felt pretty easy and the rope climbs weren’t numerous enough to fuck me up.  MUST WORK ON PUSH-UPS!!!

Rest 30 seconds

3 Rounds For Time (7 minute cap):

• 30 toes to bar
• 21 ground to overhead, 65#

1 round + 2 T2B.  Hate T2B.  Although I’m getting WAY better at ‘em (yay!)  Need to practice stringing them together.  Ground to overhead was combination of snatches and C&J’s.  Felt good.

Rest 30 seconds

3 Rounds For Time (12 minute cap):

• 5 burpee pullups
• 4 rope climbs

1 round + 1 rope climb.  Ran outta rope climbs.  Have nice leg burn now.

“Annie”

50-40-30-20-10 reps for time:
Double-Unders
Sit-Ups

6:56

45-second PR more or less.  Still nowhere good enough to beat Wonderwoman 😉

“Jacinto Storm”
For Time:
570m run
71 squats
71 push-ups
71 pull-ups
71 wall ball shots (14#)
71 kettlebell swings (16kg)
71 deadlifts (65#)
570m run

48:05

About 3 minutes slower than last year, but last year I was doing knee push-ups and jumping pull-ups. My body started saying fuck you about halfway through the wall balls – no muscle failure, not really out of breath, but just nauseous and shaky and, uh, fucked up. SWEET!!

Edison Powerlifting Meet

Back Squat
175, 190, 200F

Bench
120, 125, 135

Deadlift
205, 215F, 215

Total: 540.

Bench totally ON. Deadlift totally OFF. Even though that’s kinda a 20#-ish PR it felt weak.