Today was a semi-rest day...
Did: Snatch PP from back rack
5 @ 135#
5 @ 185#
3 @ 205#
Did: Snatch Pulls
5 @ 235#
5 @ 235#
5 @ 235#
50 burpees for time:
Results: 2'18"
50/50 GHBE/GHSU
Boom...OGS on Saturday!
Thursday, February 10, 2011
Wednesday, February 9, 2011
Big Boom
After the squat snatch yesterday, it was time for some heavy back squat...
5@#185
5@#205
5@#225
5@#245
then 2 sets of 3@#265
the kicker is that in between each set, I rowed: 4X800m time trials
Trial 1-2'42"
Trial 2-2'44"
Trial 3-2'42"
Trial 4-2'40"
I was glad to stay consistent on my time trials because the lactic acid build/recovery/suckiness in between sets was hard as a mofo...
then after work, Wlad, Nik, Heather and I got some KBS (kettlebell swing) action on!
100 reps 2pood
completed 15, 15, 20, 15, 15, 20....unbroken...good rhythm with the boom!
BOOM! (it's not me but it kinda looks like it)
5@#185
5@#205
5@#225
5@#245
then 2 sets of 3@#265
the kicker is that in between each set, I rowed: 4X800m time trials
Trial 1-2'42"
Trial 2-2'44"
Trial 3-2'42"
Trial 4-2'40"
I was glad to stay consistent on my time trials because the lactic acid build/recovery/suckiness in between sets was hard as a mofo...
then after work, Wlad, Nik, Heather and I got some KBS (kettlebell swing) action on!
100 reps 2pood
completed 15, 15, 20, 15, 15, 20....unbroken...good rhythm with the boom!
BOOM! (it's not me but it kinda looks like it)
Tuesday, February 8, 2011
EP WOD #2
Today Dave N. and I did the 2nd WOD from the SWfitness challenge.
WOD:
Find max snatch
rest 5'
then:
5 sqt snatch #135
5 rounds Cindy
5 sqt snatch #135
50 doubles
5 sqt snatch #135
30 pistols (15 ea. alternating)
Results:
Dave-8'54"
Carson-10'08"
this hurt a whole bunch...but was manageable...got a great feel now on how to pace this wod for the challenge.
...then we did some gymnastics!
...shot out to Joe Llamas for taking some awesome pics!!!
Yay Crossfit!!!
WOD:
Find max snatch
rest 5'
then:
5 sqt snatch #135
5 rounds Cindy
5 sqt snatch #135
50 doubles
5 sqt snatch #135
30 pistols (15 ea. alternating)
Results:
Dave-8'54"
Carson-10'08"
this hurt a whole bunch...but was manageable...got a great feel now on how to pace this wod for the challenge.
...then we did some gymnastics!
...shot out to Joe Llamas for taking some awesome pics!!!
Yay Crossfit!!!
Run/Sled/Row
First of all, it's freakin' cold!
...so let go ahead and do a wod outside...
WOD:
1 mile run
50 m. sled pull forward
50 m. sled pull backward
50 m. sled pull forward
50 m. sled pull backward
1k Row
Results:
Wlad-13'41
Carson-13'53"
Dave "My fingers Hurt" Nickel-14'51"
Back squat tomorrow...
...if you have any question about life or just aren't getting along with the people in your life...the answer is always, 100% without a doubt to.......SQUAT MORE!
...so let go ahead and do a wod outside...
WOD:
1 mile run
50 m. sled pull forward
50 m. sled pull backward
50 m. sled pull forward
50 m. sled pull backward
1k Row
Results:
Wlad-13'41
Carson-13'53"
Dave "My fingers Hurt" Nickel-14'51"
Back squat tomorrow...
...if you have any question about life or just aren't getting along with the people in your life...the answer is always, 100% without a doubt to.......SQUAT MORE!
Monday, February 7, 2011
Tough Monday...
Today was a tough day back after a junk food filled Super bowl Sunday!
I wanted to throw around #155 because this weight is used a bunch in the upcoming El Paso competition. There are going to be some great athletes...also this weekend is the fittest games challenge where our very own Deric Maroooookwin and Robert Ayala are competing...come out to Crossfit Central and represent....
WOD:
6 rounds for time of:
5 squat cleans #155
9 box jumps
7 push press #155
5 handstand pushups
Results:
Carson-20 minutes flat
...this was very challenging...
Ro's list of challenging problems...lol
I LOVE ME SOME KETTLEBELL
I wanted to throw around #155 because this weight is used a bunch in the upcoming El Paso competition. There are going to be some great athletes...also this weekend is the fittest games challenge where our very own Deric Maroooookwin and Robert Ayala are competing...come out to Crossfit Central and represent....
WOD:
6 rounds for time of:
5 squat cleans #155
9 box jumps
7 push press #155
5 handstand pushups
Results:
Carson-20 minutes flat
...this was very challenging...
Ro's list of challenging problems...lol
I LOVE ME SOME KETTLEBELL
The kettlebell or girya (Russian: ги́ря) is a cast iron weight looking somewhat like a cannonball with a handle, used to perform ballistic exercises that combine cardiovascular, strength and flexibility training.[1]
While today, there are sizes that range from 4 pounds (1.8 kg) to 175 pounds (79 kg), the traditional Russian kettlebell is usually one which weighs 1 pood, which is roughly 16 kilograms (35 lb).[2][3]
Unlike traditional dumbbells, the kettlebell's center of mass is extended beyond the hand, similar to a clubbell. This allows for a wide variety of ballistic and swinging movements.[4] By their nature, kettlebell exercises build strength and endurance, particularly in the lower back, legs, and shoulders, and increase grip strength.[1][4][3] The basic movements, such as the swing, snatch, and the clean and jerk, engage the entire body at once,[3] and in a way that mimics real world activities such as shoveling or farm work.[1][4][2]
The movements used in kettlebell exercise can be dangerous to those who have back or shoulder problems, or a weak core.[5][dead link]
Variants of the kettlebell include bags filled with sand or steel shot, water, or which take a variable number of plates.[6] They also have a center of mass extended beyond the hand and allow for swing movements and release moves with added safety and added grip, wrist, arm and core strengthening due to the shifting fill material.[citation needed]
Saturday, February 5, 2011
Saturday
Today was pretty awesome...
Got there early and did the class wod with Kim and some new guy...it was fun
We finished 1st with a time of 12'08"
Then for masters, we did this...it hurt
then we worked on some pistols and gymnastics...good stuff!
Congrats to Wlad and Sam who are getting there level one certs this weekend
Wlad in the Dallas snow
Got there early and did the class wod with Kim and some new guy...it was fun
We finished 1st with a time of 12'08"
Then for masters, we did this...it hurt
then we worked on some pistols and gymnastics...good stuff!
Congrats to Wlad and Sam who are getting there level one certs this weekend
Wlad in the Dallas snow
Wednesday, February 2, 2011
Run/Sled/Row
First of all, it's freakin' cold!
...so lets go ahead and do a wod outside...
WOD:
1 mile run
50 m. sled pull forward
50 m. sled pull backward
50 m. sled pull forward
50 m. sled pull backward
1k Row
Results:
Carson-13'53"
Dave "My fingers Hurt" Nickel-14'51"
Back squat tomorrow...
...if you have any question about life or just aren't getting along with the people in your life...the answer is always, 100% without a doubt to.......SQUAT MORE!
Fio Rockin "The Carsonian" in 20 degree weather
...so lets go ahead and do a wod outside...
WOD:
1 mile run
50 m. sled pull forward
50 m. sled pull backward
50 m. sled pull forward
50 m. sled pull backward
1k Row
Results:
Carson-13'53"
Dave "My fingers Hurt" Nickel-14'51"
Back squat tomorrow...
...if you have any question about life or just aren't getting along with the people in your life...the answer is always, 100% without a doubt to.......SQUAT MORE!
Fio Rockin "The Carsonian" in 20 degree weather
Tuesday, February 1, 2011
Crazy Stuff!!
Today was nuts!
Dave, Wlad and I did the dotcom....it hurt
WOD:
15 thrusters #135
15 pullups #35
21 thrusters #95
21 pullups #20
36 thrusters #65
36 pullups
Results:
Dave N- 9'24
Carson-10'40
Wlad-15'53
Wlad after .com.....ouch!
then after about 20 minutes of handstand walking, it was time for another breather...
WOD:
4 rounds for time of...
300 m. row
12 pwr snatch #115
24 toe to bar
Results:
Carson-16'37
Dave N-18'11
then I had to squat...but not heavy today
So I did:
5 rounds...
20 air squat
20 doubles
did this is 4'21
My boys!
Dave, Wlad and I did the dotcom....it hurt
WOD:
15 thrusters #135
15 pullups #35
21 thrusters #95
21 pullups #20
36 thrusters #65
36 pullups
Results:
Dave N- 9'24
Carson-10'40
Wlad-15'53
Wlad after .com.....ouch!
then after about 20 minutes of handstand walking, it was time for another breather...
WOD:
4 rounds for time of...
300 m. row
12 pwr snatch #115
24 toe to bar
Results:
Carson-16'37
Dave N-18'11
then I had to squat...but not heavy today
So I did:
5 rounds...
20 air squat
20 doubles
did this is 4'21
My boys!
Monday, January 31, 2011
Strumph...
Today was a "get back in the groove" day...
2, 2, clean @ #190
2, 2, 2 clean @ #200
2, 2 jerk @ #190
2, 2, 2 @ #200
Boom!
Then did 30 pistols on each leg...not for time...
Be back tomorrow...
2, 2, clean @ #190
2, 2, 2 clean @ #200
2, 2 jerk @ #190
2, 2, 2 @ #200
Boom!
Then did 30 pistols on each leg...not for time...
Be back tomorrow...
Saturday, January 29, 2011
Holy Bajeezus!
Saturday was freakin nuts!!!
Dave decided to rock us with this nasty little WOD:
WOD:
30 doubles
400 m. run
Results:
HB-25' and change
Ro Ro-16' and change
Liz-20' and change
Doin' Dead WOD
Nice Job everyone!!!!
Dave decided to rock us with this nasty little WOD:
WOD:
5 Rounds for time:
7 deadlifts #31530 doubles
400 m. run
Results:
Fio: 15' and change
Carson: 17' and change
Dave N.-19' and changeHB-25' and change
Ro Ro-16' and change
Liz-20' and change
Doin' Dead WOD
Nice Job everyone!!!!
Back became very, very tight...
But that didn't stop us...
So then Dave T. set up a bar-dip station where we had to complete 100 dips in as few sets as possible...
...Dave N, Fio, and I all took about 7 rounds to complete it...very NICE!
Then Ro Ro, Dave N. and I did this...
WOD:
60m farmers walk 2pood/1.5pood
5 kb snatch 1.5pood/1pood each arm
AMRAP 12'
We all completed about 8 rounds of each movement!
Us after killer Deadlift WOD
Me and these guys are going to get a bit more acquainted this next week!
Strength on Monday...preparation month for EP and Crossfit OPEN!
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