Australia Sectional

5 x 3 Power Clean @ 111/111/116/116/116#

5 x 3 Strict Press @ 70/70/75/75/80#

2010 Queensland Australia Sectional WOD #1

10 minute AMRAP
7 DL
7 Hang Power Clean @77#
7 Front Squat
7 Push Press

Rx'd was 30kg/65# but I used 35kg/77#

Completed 5 rounds + 2 Front Squats

That's why you wear tall socks! Duh!

Chiropractor and Rest Day

Today I went to the chiropractor because my lower back on the left side has been jammed for months.  I thought just working out again would make it go away, but it hasn't.  I've been putting it off but finally went.
Because of the brutal adjustment, I took the day off.  My back was pretty sore all day.  Hopefully tomorrow I can get back into the gym.

Filthy 50 PR!

Haven't done this one for years!  Not since the days at Gold's Gym.

"Filthy 50"

50 Box Jumps 24"

50 Jumping Pullups

50 KB Swings 12kg/25#

50 Walking Lunge

50 K2E

50 Push Press 33#

50 Back Ext.

50 Wall Ball 14#

50 Burpees

50 DU's

Time- 24:43  PR!

 Burp-

ee!

 DU's- my fav!

Done!

Snatch PR!

Yesterday was a good and much needed rest day.  I thought about going for an easy run, but the thunderstorms and tornado warnings prevented me from even attempting that.  The tornado touched down in LaCrosse and demolished a 1.5 mile long by 4 block wide area.  Another one touched down in Minneapolis in a suburb and yet another hit pretty hard in Missouri and did major damage to an entire town.  Brutal!

Today warmed up with a 1000m row

Weigh-In: 136.6#

5x3 Back Squat @ 132/154/154/154/154#
Last week 132# was difficult, today 154# felt fairly easy.
5x3 Dead Hang Pullups

Workup 1RM Snatch PR'd @85.8#

WOD:  "Isabel"
30 snatch @ 55#

Time- 3:14

Finisher: 5k run
Time: 24:56, 8:02 pace

Mile Splits: 7:21/8:18/7:50

"Danny"

5x5 DL @ 155/155/165/175/199#

"Danny"
20 minute AMRAP
30 Box Jump 24"
20 Push Press @ 65#
30 Pullups

3 rounds + 15 box jumps

Uff'da!

Regional WOD #4

Warmup 2k row

5x5 OH Squat @ 55/66/77/88/77#

WOD:
21-15-9
DL @ 132#
Box Jump 24"

Time- 3:54

Finisher:
Handstand Pushups 2-2-2-3-2

Double Day #2!

"Easy" run around the big lake this morning was not so easy.  A little slower than Monday, 5.5 miles @ 8:19 pace, 45 minutes.

Afternoon lifts:

5x5 Power Clean @105#

5x5 Strict Press @ 66#

Skipped the WOD today since I'm still really sore and don't want to overdo it.  Tomorrow is a rest day.  May go for a little shake out run or something to get the soreness moving.

Sprints

Warm up 1000m row

10 x 160m sprint (because of our lame 160m track) with 1 minute rest (1:2)

Times: 33/32/32/33/33/31/32/32/31/30

Then,
5 x 3 dead hang pullups (supposed to be weighted pullups but I had to scale down).

WOD:
5 rounds
7 DL @ 154#
11 Burpees

Time- 9:47

Double Day

First double day!  East run in the morning. 5.44 miles around the big lake @ 8:16 pace
Time- 45 minutes

After workout:
1000m row warm up

5x5 Back Squat @ 132#

WOD:
5 rounds:
21 Thrusters 45#
21 Double Unders

Time- 11:53

Weigh-In: 135.6 lbs (back up from last week)

My legs are STILL sore from Thursday, even after resting all weekend.  Really frustrating because I want to increase my volume but can't because I'm too sore.

Pullup PR and Workout DOUCHE!

Warmup 2k row

Cleans 5-4-3-2-1 @110#/114/119/121/125
only 8# off my 1RM

WOD: 21-18-15-12-9-6-3
Walking Lunge ~100ft (~50 lunges)
Pullup (hit a PR on the round of 18!)
GHD Situp

Time- 25:32

Finisher- 10 x 40yd sprint on the football field with Chad and Kristi.

Funny anecdote. I was on my last set of lunges and this doucher wearing a bandana and a cut-off shirt said, "you look like you're really hot" and I said, "yeah, I'm almost done."  But he wasn't done and said, "As long as it's working for you.  You feel good?"  I lied and said, "Ya" and he finished with, "well you don't look good."  Fucking ass.  Of course I'm hot and don't look good, I'm in the middle of a hard fucking workout!  Sorry I actually sweat when I workout and my face gets a little red.  What a douche!  Don't talk to me in the middle of my workout and then talk shit.  Go back to your reverse bicep curls and your bench press.  DOUCHE!

Ok, I'm finished.  Good workout.  Almost have my max clean back and I PR'd on my pullups at 18.  BOOM!

Mile Lifetime PR!!

1000m row warmup

1 mile run- 7:01  Lifetime PR!!!!!  I had it going into it that I was going to PR today, came up just short of my sub 7 minute goal, but shattered my previous 7:20 PR.  Off to a good start today!

Then...

Deadlift 5x3 @ 176#

WOD:  "Karen"
150 Wallball for time 12# med ball
Time- 8:01

PR by default (first time doing Karen)

CrossFit Amundson

Weigh-In: 134.2  Down a couple #'s from last week.  Weird.  Especially after the debaucheries of the weekend.  Cinco de Drinko ruined me!  Then mom visited and the gym was closed all weekend.  Poor excuses, I know.  But now I'm back, and I know today will be harder than it should be because of the days off.

Warmup 2k row 9:06

5x3 Back Squat @ 145#

Stole this WOD from CrossFit Amundson

2 rounds:
100 squats
20 Push Jerks 88#

Time: 16:58

Harder than I thought, as usual.  The positive thing is that every workout I go into, I expect to do way better than I actually do.  I have high expectations and eventually, I will meet them.

OPEN WOD #5

OPEN WOD #5
20 Minute AMRAP
5 Power Cleans 100#/45kg
10 Toes to Bar
15 Wall Ball 14# (only had access to a 12#)

7 rounds + 3 cleans = 213 reps

That would have put me at 213th in the region.  Bleh!

Strangely Sore

I am so sore in such weird places, all of my connections hurt.  And my lower back is sore.  But, gotta do something today.

Warm up 1000m row/bike

WOD:
10-9-8-7-6-5-4-3-2-1
Back Squat 110#/50kg
Hi Box Jump

Time- 14:53

Good workout considering I made it up on the fly.

"Murph"

I've always wanted to do this one, so today is the day!

"Murph"
1 mile run (8:23)
100 pullups    (basically did 10 x 10-20-30)
200 pushups
300 squats
1 mile run (9:15)

Time- 57:32

Check that one off the list!