Fran

21-15-9 for time:
Thrusters 85lb
Pullups
Completed in 7:52
Rounds: 2:30, 3:00, 2:22

0.75mi cooldown jog

Limiting fact was (as usual) pullups. Might have been able to do her as rx'ed but I wasn't exactly tearing through the thrusters, either. Lots of work to do.

Compare to: 5/22/12, 12/6/2011

Run, Practice

1mi in 7:05
Full recovery
1mi in 6:20

Practice was all scrimmage.

HSPU, Triplet

Strict HSPU with 2 ab-mats: 7, 7, 7, 5

15:00 AMRAP:
9 push press 95lb
12 box jumps 24"
15 pullups
Completed 5 rounds

3x20 GHD situps

Those pullups were not fun.

Power Cleans, Burpees

After warming up, we worked to a 1RM power clean. I was feeling a little tight from yesterday and wasn't mentally prepared, so I only hit 175lb and even that didn't feel solid. I think I have to step back the weight and groove the motion. The workout would have been a good chance to do that, but I pushed for speed:

5 rounds for time:
10 power clean 105lb
10 burpees
Completed in 7:05
Rounds: 1:05, 1:05, 1:05, 2:05, 1:45

2x1mi

Crossfit 908 recently released the workouts for the Garden State Open, part of the Garage Games. So, after seeing that the first workout kicks off with a 1mi run, I hit the street today to work on my mile time:


1mi in 6:30 (3:03, 3:27)
5:00 rest
1mi in 6:38 (3:20, 3:18)

I adjusted the route a little for the second one to put the monster hill climb at the beginning, rather than at the end...thus the more even split.

Rutgers Practice

Another Thursday. Practiced my lefty backhands with Dave (old teammate/current women's coach) while waiting for the boys to show up. Did the full warmup and then got some reps in with the handlers, giving tips here and there. When we did the Thunderdome-style defense drill, I caught all my O's but couldn't get that D. Well, one time I got in there but the cutter caught it off the mack. Otherwise I couldn't pull the trigger.

But next was a deep cutting drill, so I matched up with Eric for all my jump balls. I figured it would be a good matchup, given that he's going into Regionals next weekend while I haven't had a tournament since Wilwdwood. I caught all my O's again, but this time was able to get a couple blocks. I did have a height advantage, but I'll chalk it up as a decent refresher on positioning for me.

After maybe 10 reps of that I started to get a funny feeling in the back of my knee, but I wasn't going to back down from the final sprints. We did 10 jump-sprints for 40ish yards each, and by the end of that I was definitely feeling some tightness in the hamstring tendons. I felt like I gave a solid effort each time, but I don't feel good about my acceleration. Just haven't been repping it.

Deadlift, WoD

Deadlift: 3 at 225, 225, 225, 235, 245lb

4 rounds for time:

1:00 front plank

20 jumping lunges per leg

20 pullups

Completed in 13:50

Rounds: 2:18, 3:12, 4:00, 4:20

Pullups were the limiting factor. I was able to do the jump lunges unbroken in round one, two sets in round two, three sets in the last two. Pullups were also unbroken in the first set, but I was down to sets of 2-3 by the end. Even so, I had the fastest time of the day. Pretty proud of that, I think it's the first time that's happened. Hands are not happy with me right now, but no blood blisters this time.

Squat, DB Snatch, Box Jump

Front squat: 7 at 135, 135, 135, 140lb

21-15-9 for time:
Hang DB snatch L 40lb
Hang DB snatch R 40lb
Box jumps 30"
Completed in 8:42
Rounds: 3:33, :317, 1:52

2x10 strict toes to bar

Push Press and Run

Burgener Warmup
Push press: 3 at 135, 115, 120, 125, 130lb

4 rounds for time:
15 push press 95lb
400m run
Completed in 14:01
Rounds: 2:45, 3:18, 3:42, 4:16

I did the first 400m in just under 2:00, the next two around 2:10 and the last one in 1:54 for a mile time of 8:14. So really, the shoulders were the limiting factor. I did them unbroken in the first round, then 8-7, 6-5-4, 5-4-3-2-1. I only missed on one rep, in the last round.

Rutgers Practice

Got down to New Brunswick to check out Machine tryouts, showed up early and did some throwing on the sidelines while the girls practiced. Warmed up with the boys, popped in and out of the scrimmages, had a nice time. We usually had 3 returners on the line with 4 new players, so it was mostly about giving tips to the new guys and shooting the shit with all the alums that were there.

We finished up with 3 rounds of:
40m sprint
10 pushups
40m sprint
20 crunches
40m sprint
5 squat jumps

Pullups, Triplet

5 muscle-ups
Pullups: 5 at +18, +23, +23lb; 3 at +23lb; 5 at BW

5 rounds for time:
10 calorie row
15 box jumps
20 kettlebell swings 53lb
1:00 rest
Completed in 18:14
Rounds (excluding rest): 1:45, 2:27, 3:05, 3:46, 3:11

Those swings were rough.

Front squats, HSPUs

Double-under practice for form

21-15-9 for time:
Front squats 115lb
Handstand pushups, 2 ab-mats
Completed in 12:52
Rounds: 4:45, 4:00, 4:13

3x20 GHD situps

I got some solid DU practice, hopefully I can start stringing together ten at a time soon. HSPUs are still tough but the squats were actually okay. I cleaned them from the floor and counted that as a rep each time because I actually pulled into a full squat clean. The weight was okay...the trainer said 60% of your 1RM, which for me is around 105, but I was still able to do sets of 7, 5, and 3 in each of the 3 rounds respectively. Still not 100% confident about my left knee, but it just feels splashy--not weak.

Power Clean, Hill Sprints

Burgener Warmup

Power clean: work to 1RM
3 at 115, 2 at 135, 145, 155lb
1 at 166, 170.5, 175, 180*

10x120m hill sprint
Walk back down as rest

*That's a power clean PR.

Military Press, Couplet

Military press: 7 at 65, 76, 81; 5 at 81lb

7 rounds for time:
10 ring dips (blue band)
15 double-unders
Completed in 8:37

The original workout called for 30 double-unders, but I cut them in half because I can't string any together. Then I wound up finishing ahead of most people, so next time I'll have to take not quite so easy a way out.

Deadlift, Triplet

Deadlift: 7 at 135, 155, 175, 195lb

3 rounds for time:

500m row

25 wall balls 20lb 10'

25 box jumps 2'

Completed in 17:11

Rounds: 4:25, 6:35, 6:11

BID bodyweight workout

Every minute, on the minute:
5 pullups
10 pushups
15 squats
Completed 7 rounds

Did 2 extra rounds at the end, even though I couldn't finish them within a minute anymore. Then Weintraub and I took a barefoot cooldown jog in the drizzling rain. Very romantic.

Recovery

6mi biking in 23:36
3mi splits: 12:12, 11:24