row 2k for time
pc- 7:27
hm- 12:18
i always forget how much the rower kicks my ass. still, keeping a good intermediate pace.
Saturday, February 7, 2009
Day 312.
MyAgoge WOD, "BLIND RAGE".
5 rounds for time of:
1/2 bodyweighted
10 deadlift
10 hang clean squat
10 push press
previous:
pc-(85lbs) 11:36
hm-(55lbs) 19:34
rm-(55lbs) 20:09
today:
pc-(85lbs) 9:49
hm-(55lbs) 18:16
heck yes. i said i would sub ten it, and i did. though, looking at the video, i can see where i probably could have been less of a pussy, stopped staring at the bar hyperventilating, and just picked it up.
good job for HM as well. cut more than a minute off her previous PR.
5 rounds for time of:
1/2 bodyweighted
10 deadlift
10 hang clean squat
10 push press
previous:
pc-(85lbs) 11:36
hm-(55lbs) 19:34
rm-(55lbs) 20:09
today:
pc-(85lbs) 9:49
hm-(55lbs) 18:16
heck yes. i said i would sub ten it, and i did. though, looking at the video, i can see where i probably could have been less of a pussy, stopped staring at the bar hyperventilating, and just picked it up.
good job for HM as well. cut more than a minute off her previous PR.
Day 310, and 311.
CrossFit WOD, "Helen".
3 rounds for time of:
run 400m
21 55lbs dumbell swing (1.5pood KB swing)
12 pullups
pr:
pc-10:47
hm-(35lbs) 24:27
this was almost 4 minutes off my old time. it gave me a lot of confidence going into the next WOD i had scheduled.
pullups in large numbers are still a real wall for HM, but she's improving. strong chick.
Day 311
REST
3 rounds for time of:
run 400m
21 55lbs dumbell swing (1.5pood KB swing)
12 pullups
pr:
pc-10:47
hm-(35lbs) 24:27
this was almost 4 minutes off my old time. it gave me a lot of confidence going into the next WOD i had scheduled.
pullups in large numbers are still a real wall for HM, but she's improving. strong chick.
Day 311
REST
Day 309.
CrossFit Agoge Hopper Deck WOD, "Last Ascent".
5-10-15 reps for time of:
225lbs back squat
box jumps.
pc- 3:32 (24" box)
hm- 11:56 (24" box)
wow. just wow.
5-10-15 reps for time of:
225lbs back squat
box jumps.
pc- 3:32 (24" box)
hm- 11:56 (24" box)
wow. just wow.
Day 306, 307, and 308.
Day 306.
CrossFit WOD, "Linda" AKA "3 Bars of Death".
10-9-8-7-6-5-4-3-2-1 reps for time of:
1 1/2 bodyweighted deadlift
bodyweighted bench press
3/4 bodyweighted clean
previous prs:
pc- (225/165/130) 36:54 (did power cleans)
hm- (105/75/55) 38:16 (full clean squats)
rm- (105/85/55) 36:18 (hang clean squats)
today:
pc- (225/175/130) 26:18 (power cleans)
hm- (105/75/55) 28:24 (full squat cleans)
rm- (105/85/55) 24:18 (hang squat cleans)
this is the worst thing ever, but i love it once i'm finished.
Day 307.
REST.
Day 308.
They gave us Beer for the Super Bowl. REST, DRINK BEER.
CrossFit WOD, "Linda" AKA "3 Bars of Death".
10-9-8-7-6-5-4-3-2-1 reps for time of:
1 1/2 bodyweighted deadlift
bodyweighted bench press
3/4 bodyweighted clean
previous prs:
pc- (225/165/130) 36:54 (did power cleans)
hm- (105/75/55) 38:16 (full clean squats)
rm- (105/85/55) 36:18 (hang clean squats)
today:
pc- (225/175/130) 26:18 (power cleans)
hm- (105/75/55) 28:24 (full squat cleans)
rm- (105/85/55) 24:18 (hang squat cleans)
this is the worst thing ever, but i love it once i'm finished.
Day 307.
REST.
Day 308.
They gave us Beer for the Super Bowl. REST, DRINK BEER.
Day 304, and 305.
MyAgoge WOD, "KATHY".
for time:
21 55lbs dumbell swings
100m sprint
21 burpees
100m sprint
15 55lbs dumbell swings
100m sprint
15 burpees
100m sprint
9 55lbs dumbell swings
100m sprint
9 burpees
100m sprint.
previous prs:
pc- 8:07
hm- (30lbs) 10:02
today:
pc- 8:07 (DAMNIT!)
hm-(30lbs) 9:42 (PR!)
Day 305.
took a day off to prepare for day 306...
for time:
21 55lbs dumbell swings
100m sprint
21 burpees
100m sprint
15 55lbs dumbell swings
100m sprint
15 burpees
100m sprint
9 55lbs dumbell swings
100m sprint
9 burpees
100m sprint.
previous prs:
pc- 8:07
hm- (30lbs) 10:02
today:
pc- 8:07 (DAMNIT!)
hm-(30lbs) 9:42 (PR!)
Day 305.
took a day off to prepare for day 306...
Day 302, and 303.
Day 302
CrossFit WOD, "Fran".
21-15-9 reps for time of:
95lbs thruster
pullups
previous prs:
pc- 5:12
today:
pc- 4:16*
hm-(65lbs) 23:07
rm- (?lbs) 14:06
* during the course of the WOD, the squat rack I use to do pullups on walked itself off of the mats on the gym floor. the attendant attempted to help by REMOVING the weights from the rack and that only resulted in more wobble. I dismounted at one point to try and ask him to stop, costing me time...but further, after video review, I did only 8 reps on each of the exercises for the 9 round. I look at it as a wash, and believe my time would have been about the same had none of that gone wrong. either way, denoted until i can match or beat it...with a happy little *.
Day 303.
REST!
CrossFit WOD, "Fran".
21-15-9 reps for time of:
95lbs thruster
pullups
previous prs:
pc- 5:12
today:
pc- 4:16*
hm-(65lbs) 23:07
rm- (?lbs) 14:06
* during the course of the WOD, the squat rack I use to do pullups on walked itself off of the mats on the gym floor. the attendant attempted to help by REMOVING the weights from the rack and that only resulted in more wobble. I dismounted at one point to try and ask him to stop, costing me time...but further, after video review, I did only 8 reps on each of the exercises for the 9 round. I look at it as a wash, and believe my time would have been about the same had none of that gone wrong. either way, denoted until i can match or beat it...with a happy little *.
Day 303.
REST!
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