Wow

It's Saturday today...been a crazy couple of days

...yesterday I redid 11.3 and got 25 rounds...I think maybe fresh I would've been able to achieve a score of 30 rounds...but 25 will do since my goal is to be top 60 in region...my family is in town and it always rocks when this is the case....

...Monday the 24th I don't remember what I did

...Tuesday the 25th the wod came out

...Wednesday the 26th I did the wod and got 21 rounds...

...Thursday the 27th I ran and did some KBS and jump rope

...today is saturday...I am going to snatch and then help judge here at crossfit CP for the individuals who haven't done 11.3


then I'm going to get some new shoes and go out to lunch with the fam!!!


till next time...

3 in one

Today I rocked this nasty little wod I came up with

WOD:
250m row
100m sandbag sprint
7 burpees
100m sandbag sprint
7 pp #50 DB
3RFT

Results:
Carson-7'40"
Wlad-7'46"

Then I did...
30 muscle ups for time

Results:9'32"
...tough stringing them together after that wod

then I jogged a mile to stay loose...

...so this really isn't a blog becuase I DON'T really talk about anything other than our wods, but maybe I will start...

...tomorrow is rest
and i don't have freakin' internet at my house so it's kinda hard to put pictures up...

Congrats to Kindel and Jon who put up 23 and 21 rds respectively at Cindy...


Boom

It's Sunday

After doin 11.2 yesterday, I felt rather nice this morning...so it called for some BACK SQuat!!!

5@165#
5@195#
5@225#
5@245#
3@265#
2@275#
1@285#

...felt suprisingly easy...yah!

Then I did 5 RFT:
7 thrusters @115#
15 GHDSU

Results:
Carson-7'13"




Now it's off to see Paul with the love of my life...

4 days 1 post

Wed-3-30-11
Ran and prepared for open by stretching etc

Thurs-3-31-11
Snatch and class wod

Friday-4-1-11
Pwr Cleans: PR #240
and some doubles

...then 3 RFT:
250m row
7 chest to bar pullups

Results:
Carson: 3'50"
Heather: 5'25"

It is Saturday and time to do 11.2 of the open...will post results later...bloggidy boom boom!

OOOOOOOO BOOOOOMMMMM PPPOOOOWWWWW

Well it's Tuesday....WOD #2 released today and I have to say that I am eagerly anticipating it's release...

YesterDAY I prepared by doing heavy 3's of squat clean:
3@155#
3@175#
3@195#
3@215#
3@225#

Then in my nasty little head I came up with a pretty tough freakin' wod!!!

WOD:
5 RFT
10 back squat #150
150ft handstand walk
400 m. run

Results:
Carson-17 and change
Ro-17 and change
Mikey-20 and change
Bill-20 and change

and so we wait...

Ahhhhh

Today after a long, celebratory night with the boys, I pushed the sled around, did some rowing, and did some chest to bar pullups...it hurt...

...I am really jacked up about wod#2 and the open...

...time to get fit, stay healthy, loose, and represent the CFCP!

PICS to come! (there are lots)

Open again/Strumph

3-22-11
It was open time again...
Dave, Fio and I rocked the open and we all improved

WOD:
30 doubles
15 snatches #75

Results
Carson-8 rds 9 doubles
Fio-7 rds 1 double
Dave-6 and somethin

Then we wanted to throw around some weight so we did this:

Pwr Clean + Clean
2@80%-#188
3@85%-#199

PJ + Jerk
2@80%-#192.5
3@85%-#205

FS
working up to a heavy single
-#255
2@235#

Boom...


3-23-11
Running Jackie"
Wow...6'57"

Then I felt less crappy and did a 5RFT with HB:
15 box jumps
15 pushups
15 situps
-finished in 5'37"

3-25-11
Today I did the .com from the main site and it really sucked!
21,15, 9
Deadlift #225
OHS #135

Results:
Carson-11'46"
Wlad-8'50"

Falling behind

Been so busy lately and not having internet at my house has prevented me from staying on top of the blogging...but here is what has been going on as of late.

3-21-11:
Worked on muscle ups...they finally clicked...I was able to string together 8 reps unbroken...did a total of about 30...

...after this, Trev came up with this for me

WOD:
4 rounds for time of:
5 barbell burpee squat clean thrusters #135
10 2 pood kettlebell swings

I forgot to log my time but I think it was about 5 or 6 minutes before I finished...I was freakin' dead!

Boomish

After getting destroyed by WOD #1 from the Open, it was time to get on some strength...

So Friday the 18th I did...
3 position cleans:
3@155#
3@175#
3@185#
3@195#
3@205#

and of course, the back squat:
4@205#
4@225#
4@245#
2@265#

Then at the community WOD on Saturday, Dave came up with this for the class:
FGB style: 1 min work, 30 sec rest 10 stations 2 rounds through....
1.pp
2.burpees
3.db clean and jerk
4.doubles
5.row
6.ghbe
7.ohs
8.situps
9.pullups
10.db lunges

I ended up with 580 total reps...



Today: 3-21-11
Did muscle ups-tried to string together as many as I could...
did at least 30 or 40

Then Trev came in and gave me this:

4RFT:
5 barbell burpees w/squat clean thruster #135
10 2 pood swings

Results: 6'42"

Redoin wod #1 tomorrow...shooting for over 8 rounds...Papow!!

Random before the open...

Today I did a bunch of random things to try and stay loose for the open...

1. Row 500m  easy
2. kb clean and jerk 3 each arm
3. 100 doubles-51 sec.
4. max pullups 1'-36 reps
5. Heavy cleans-165#-185# sets of 3...
6. 400 m. sprint-59-60 sec.


Yeah...and the open begins tomorrow...this is what we work for...