12-12-09 WOD

Front Squat 5-5-5-5-5

95, 105, 115, 125, 135

I didn't lift very heavy today. We don't have a squat stand yet so I had to do clean the weight to squat it. This workout was to be a back squat workout, but front squats worked better. I've had a long week and the garage was cold so I started light and focused on my squat clean technique. I should have at least doubled my squats.

12-11-09 WOD
Kelly (modified) 10 rounds of run 200m, 15 box jumps, 24", 15 wall ball, 20lbs
13:03 not Rxed

It was raining so I substituted rows for the runs and then I pussed out and only did 5 rounds. I should have finished it. I have no excuses. With only 85 days left I can't afford to be a psychological wimp.

2010 CrossFit Games Sectionals Announced

Rest Day

The CrossFit Games 2010 site is finally up and running. I will be competing in the NorCal Sectional March 6-7. That is 86 days away. That's not much time for me to prepare. It looks like CrossFit Oakland will be hosting the sectional. I don't know much about there programming but I will be checking out their site daily for the next couple of months. As I've said before my biggest weakness will be my strength, so I'm guessing that their wods will tend to favor stronger people. Even if thats not the case I need to throw in a little bias towards the strength and work on my diet. I just need to be consistent with my eating and eat more.

Annie

12-9-09 WOD

Annie 50-40-30-20-10 double-unders, sit-ups

15:38

I was 34 seconds slower than the last time I did this. I should've practiced a little before I started. I couldn't string more than 6 together. I just couldn't get a rhythm. By the time I did get a bit of a rhythm it was the last set and I was too fatigued to keep it.

Starting Over

12-7-09 WOD

Walking lunge 100ft, 21 pull-ups, 21 sit-ups, Walking lunge 100ft, 18 pull-ups, 18 sit-ups, Walking lunge 100ft, 15 pull-ups, 15 sit-ups, Walking lunge 100ft, 12 pull-ups, 12 sit-ups, Walking lunge 100ft, 9 pull-ups, 9 sit-ups, Walking lunge 100ft, 6 pull-ups, 6 sit-ups

13:58

Its been a while since I've done a lot of pull-ups, they took a lot out of me today. I last did this in August, I beat my last time by 32 seconds.

So I've got one day in the books. Its amazing how good a workout can feel. I just need to get a few more workouts in and then I back in the grove. As long I don't take more than one day off I can usually keep a good streak going.

Rough Week

I hate when I take more than one day off. I almost always have trouble getting my momentum back. So after getting sick last week I got two workouts in and then I got distracted by many things, the last of being my car breaking down. The end result is that I skipped two days of workouts. I let myself get distracted, I could have gotten those workouts in. There is no way that my fitness is going to be anywhere near what I want it to be by February if I let myself have weeks like this one.

12-5-09 WOD

10 min: as many rounds as possible of 10 double-unders and 10 sit-ups

10 rounds

This workout wasn't too hard. I had trouble with my rhythm for the first 3-4 rounds, by the time I got to the 8th round I had lost it again. In the future I will probably use this workout as an aftercise when I want to feel the burn. I was also thinking of doing this same workout as a death by wod (starting at 1 each the first round and increasing by one for each of the following rounds) but with a 10 to 20 min time limit.

Snatches

Olympic Weight Training

5x1@80%

90lbs,x,90,90,90

I'm working on my snatch technique. I hurt myself last week because I didn't activate my shoulders on a warm-up lift. I was trying to pull myself under the bar and in doing so let the weight get too far back and in the process of losing it I almost dislocated my shoulder. Dislocating a shoulder sucks. Mel Gibson made it look like it only hurt at the time, but your shoulder can hurt for days. Since starting CrossFit my shoulders have become much stronger, and I haven't yet dislocated it. In the past I've dislocated while doing v-ups, my arm got too far back and popped out. Today I had the opposite problem. I was having trouble getting under the weight because I was trying to lockout my shoulders before I got under the weight.