Another Run

2.68mi in 19:10 all up and down hills.

2x8 strict pullups, 2x5 chinups
3x10 toes to bar

Bench press: 2x5 at 130, 4x3 at 150lb

Run

Cold, dark, and slippery from the snowstorm yesterday. 5km in a slow 23:50.

Crossfit Total

Warmup
Overhead squat 3x45lb; front squat: 3x95, 3x135lb
Back squat: 3x155lb, 1 at 185, 200, 210lb (PR)
Military press: 3 at 95, 1 at 115, 120, 125*lb (PR)
Deadlift: 3 at 185, 1 at 225, 255, 265, 280, 285lb (PR)

Crossfit Total: 615lb (279kg) at 156lb (71kg) for BWx3.94

I failed to squat 215lb and didn't try to deadlift more than 285lb. I couldn't get the 125lb press past my ears so after a few attempts I took off the clips and got it up two separate times. Tried again with the clips back on and just couldn't get it past that sticking point. Reminds me to work the bottom half of the ROM in my HSPU. Soon I'll clear BWx4.

AMRAP 10:00 of:
5 clean and jerk 115lb
10 body-weight squats
Completed 6 rounds

I actually started out trying to do the 908 WoD, which was AMRAP 12:00 of (5 thrusters, 10 burpees), but after the first round (which took 1:05) I adjusted to my own thing. I wound up finishing 6 rounds with almost a minute left on the clock, so I called it there. It was like Grace lite plus 60 squats.

Warriors Alumni Game

Biked 3.8mi in 18:30 to the middle school turf field for an alumni vs current Watchung Hills game. It was good to see some of my old teammates, but I was the oldest guy there and the only one from my graduating class. The current team looked pretty good, with a lot of freshmen and some skill, but they only scored once or twice during the "official" part of the game. When we mixed teams up things got a little more competitive, but by then it was getting late in the afternoon and the girlfriend wanted to get back home for some Thanksgiving leftovers. I played a few more points and then cut out early with her.

Biking

5mi biking in 24:30

4x3 bench press 150lb

Recovery

3mi in 21:50 (7:17 pace)
1mi splits: 7:20, 7:35, 6:55
0.5mi splits: 3:35, 3:45, 3:45, 3:50. 3:35, 3:20

20min stretching, PVC rolling

Tryouts

Rolled out early this morning to try out for the New Jersey Hammerheads, one of the AUDL expansion teams. After a dynamic warmup, I did some athletic testing: vertical jump of 25", 40yd in 4.88 and 100m in 13.81 against the wind. Nothing impressive.

After the athletic testing we moved into scrimmages, and I got some decent reps in at handler. We finished the day with some tabatas:
8x(0:20 on, 0:20 off) mountain climbers
6x(0:20 on, 0:20 off) burpees: 9, 8, 7, 7, 7, 7
4x(0:20 on, 0:20 off) split jumps: 22, 20, 18, 18

PRs and Pickup

Bench press: 5 at 135, 145, 145, 145, 135lb

Snatch: 5 at 40kg

Clean and jerk: 4 at 60, 70kg; 2 at 74, 77, 79kg (PR)
2 cleans at 80kg

90min pickup

I couldn't press out either of my two jerk attempts at 80kg, and I couldn't get under the cleans at 82kg. I came close once but the bar was too far forward and I lost abdominal pressure. I think it would be worthwhile to start practicing squat cleans, and to actually rep the jerk as a separate movement. But I'm pretty happy with the PR.

Hills in the Dark

Strict pullups at +10lb: 8, 8, 5

10x(120m hill sprint, walk back down as rest)

Squats, Kettlebells

Warmup: 5 overhead squat 45lb; 3 front squat 95, 125lb

Back squat: 3x8 at 165lb

Military press: 3x4 and 3x5 at 95lb

30-20-10 reps for time:

Reverse kettlebell lunges 70lb

Kettlebell swings 53lb

Completed in 7:50

Rounds: 2:55, 3:50, 1:05

GHD hip extensions: 20, 10-5-5 (I suck at these)

Run

2x10 strict pullups, 2x10 kipping pullups

3mi in 20:58
1mi splits: 6:40, 7:20, 6:58
0.5mi splits: 3:15, 3:25, 3:40, 3:40, 3:50, 3:08

15min stretching, PVC rolling

That was disappointingly rough. Still hoping to break my 5k record at this year's Big Chill, but it looks like it'll take more work than I thought. Compare to 10/16/12.

Snatch, Deadlift

Snatch: 3 at 20, 30, 40, 45, 50, 55kg

Deadlift: 3 at 80, 90, 100, 105; 1 at 110, 115, 120, 125kg

HSPU: 4x4 at 1 abmat

That's a deadlift PR.

Team Workout

20min AMRAP:
2x10m sled push +45lb
Max box jumps 24"
Max zercher sandbag reverse lunges
Completed: 6 rounds plus 2x10m sled push

4x25 GHD situps

Finished at least 10 reps of box jump and reverse lunges each round, often 15 or more for the box jumps. Also not entirely sure we didn't do more rounds, because I was too winded to care about keeping count. They'd asked me to jump in to complete their trio, but I wasn't properly warmed up because I was planning on doing the following class. Whatever. Difficult workout either way.

Garden State Open

Men's Scaled Division

WOD #1:
1mi run (finished in 6:00)
30 deadlift 155lb
50 box jumps 24"
Completed in 10:06 for 3rd place

WOD #2: Snatch ladder
5 burpees, 1 clean, 1 snatch
65, 75, 85, 95, 105, 115lb, 1 clean 125lb + 5 burpees
Finished 13th of 16

WOD #3:
50 wall balls 14lb 10'
20 reverse overhead lunges per leg 35lb
30 thrusters 65lb
Completed in 6:13 for 6th place
Compare to: 10/22/12

Finished 6th overall 16, not bad for my first Crossfit event.

Snatch

4mi biking in 17:30

Snatch: 3 at 45, 65, 95, 105, 115, 125; 1 at 130lb

4mi biking in 18:30

That's a snatch PR by 15lb.