Monday, March 03, 2014

March in like a Lion, ROARRRR!

Monday - Skill - Turkish Get Ups. Only did 1 each side @ 35#, 40#, 45#.
Strength - Deadlift 1RM - 7x1 - 185, 205, 225, 255, 275, 285. Failed at 295. Dropped to 290 for 1, then failed again at 295. No closer to 300... disappointed.
WOD
10 Min AMRAP
10 Push Ups
10 Ring Rows
10 Box Jumps 24"
8 rounds. Ring rows faded quickly, had to start breaking them up. Last couple rounds did 5, then singles.
Post wod did a couple more get ups.

Tuesday - Skill - Turkish Get Ups. 2x35#, 2x40#
Strength - Back Squat 1 RM - 7x1 - 135, 165, 185, 215, 225, 245 fail, 235, 245#.
WOD
10!
burpee box jump
HSPU
13:59. Had to dial in to conference call after round 6. Continued going, hspu still hurt.

Wednesday - Bike trainer!

Thursday - Turkish get ups 2@35, 2@40, 2@45#. Skill - Gymnasty - 10 HSPU, 10 Ring Dips, 5 Rope climbs (did 10 ring rows + 10 Pull Ups), 10 Pull Ups, 100 Double Unders, 75 ft handstand walk. Made it to HS walk, not very far.
WOD
3 Rounds
3 - wall climbs
6 - burpee tuck jumps
11 - kb swings 72#
4:43. Added a 4th round, done in 7:02.
PostWod - Front Squats 3x10 135# (70%).

Friday - Skill - Turkish Get Ups - 4 each @ 35#. Strength - Back Jerk 1 RM - worked up to 155#, did a couple at that weight. Felt ok, but not good enough to push it.
Worked on C2Bar Pull Ups, did 3x5 strict pull ups.
14.2 - 0-3 min - 10 OHS 95#, 10 c2bar. 3-6 min - 12 OHS, 12 C2Bar. etc
Attempted the Open wod. Finished round 1 with 10 seconds rest. Did the first 12 ohs and got to 6 c2b then ripped bad. Stopped at 5 min.

Saturday - 6 mile run with the WRC. Waaayyy faster pace than what I needed, showed up late and caught up with Tim. 8:06 pace. Hip was not happy after that. Went to 70 to help judge. Thought about trying 14.2 again... not happening. Did a couple dead lifts and cleans, rowed 1000m. Went home to rest some, then up to Crossfit St Charles for Fuckstomp Cancer event. Wasn't sure about doing the workout, but....
WOD
3 stations - 4 min AMRAP + 1 min Rest, each station
Station 1
10 Push Ups
20 Alt Lunges
Station 2
10 24" box jumps
20 55# KB swings
Station 3
10 Dead lifts 135#
10 wall ball sit ups
337 total reps.
Post Wod - CHOW DOWN. Pulled Chicken, Sweet Potatoes, Veggies and almond butter.!!

Sunday -

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