Run
  • 05m 06s
  • 0.68 miles
  • 07m 30s /Mi

2 x 550m runs during the WOD.

Sport
  • Crossfit
  • 20m 53s

Partner WOD...
10 tire flips
550m run
100 wall ball (20#)
8 rope climbs
150 double unders
550m run
1000m row

One partner works at a time EXCEPT the runs and the tire flips.

  • Calories out: 3003 From lifestyle:2757, From activities:245
  • Health data: Sleep: 1 Stress: 2 Soreness: 3 Fatigue: 3 Hours slept: 5 Overall Workout: 3

Decided to take today off.  It's been a rough week recovering from the competition, I've felt like I've been getting sick (which hasn't come to fruition thankfully), and I haven't had my head meds in 3 days thanks to my (soon to be former) doctor who decided it was more important to play golf than call me in a much needed prescription.  FUCK THAT.

  • Health data: Sleep: 4 Stress: 2 Soreness: 4 Fatigue: 3 Hours slept: 9
Run
  • 02m 02s
  • 0.25 miles
  • 08m 07s /Mi

Warmup 400m run before class.

Sport #1
  • Crossfit
  • 25m

0-5min:
AMRAP 5
10 KB swings 53#
5 burpees
--6 rds + 8 KB swings (6+8)--

5-10min:
Rest

10-15min:
AMRAP 5
10 hang clean 95#
10 hand release pushups
--5rds + 10 cleans (5+10)--

15-20min:
Rest

20-25min:
AMRAP 5
30 double unders
10 knees to elbows
--5rds + 15 dubs (5+15)--

Totals:
68 KB swings 53#
30 burpees
60 hang power cleans 95#
50 hand release pushups
165 double unders
50 knees to elbows

Pretty RAD!!

Sport #2
  • Stretching
  • 15m

LOTS of mobility this morning as the WOD was gonna be crazy intense.

I am SOOOOOO ready for a day off.  I think I'll take tomorrow off from workouts, unless the WOD seems like fun, in which case I'll go really easy and just get my sweat on. 

My back, my legs, my abs, and my shoulders are insanely sore. 

 

  • Calories out: 2931 From lifestyle:2657, From activities:273
  • Health data: Sleep: 4 Stress: 4 Soreness: 2 Fatigue: 2 Hours slept: 10 Overall Workout: 4
Sport #1
  • Crossfit
  • 18m

3 rounds, not for time, of-
3 Turkish getups L (25#)
3 Turkish getups R (25#)
10 ring rows
1 rope climb

The TGU's were hard. My abs and core are still very sore. I love climbing a rope though.

Sport #2
  • Crossfit
  • 07m 53s

4 rounds for time of-
8 snatch grip deadlifts 155#
12 pullups
200m run

I was shooting for sub-10 minutes. I got sub-8 so I was pretty happy.

  • Calories out: 2892 From lifestyle:2683, From activities:209
  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 9 Overall Workout: 4
Sport
  • Crossfit
  • 23m 32s

WOD:
10 handstand pushups
15 toes to bar
20 box jumps 30"
25 wall ball 20#
30 hang power snatch 75#
40 double unders
400m run
40 dubs
30 HPS
25 wall ball
20 BJ
15 TTB
10 HSPU

I DID EVERY. SINGLE. HSPU. RX!!! I actually managed to string all 10 HSPU's at the beginning without coming off the wall. Totally surprised myself. Especially after competing two days ago.

The snatches were insanely hard, even though they were light. UGH.

I was NOT nearly the fastest at this but I'm super psyched at the HSPU achievement. :)

  • Calories out: 2864 From lifestyle:2673, From activities:191
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 10 Overall Workout: 4

There is much to be said about SMALL VICTORIES.  We did not win or even come close, but we fought hard and we did not come in last.  That's all I wanted for this weekend.  5th place is as good as 1st for me in this instance.  We were tied for 5th (last) on the entire first day.  In fact, we were last after WOD 1.  But we hung on, and we knew what we had to do.  Lucky for us, we are fast runners so we really gained some ground on the running WOD...even though it was short. 

Our scores for Day 1...5, 6, 4, 5

Our scores for Day 2...6, 5, 4, 3

Total score 38. 

Standings went 1...11pts, 2...19pts, 3...24pts, 4...34pts, 5...38pts, 6...40pts

  • Health data: Sleep: 4 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 9.5
Run
  • 01m 20s
  • 0.25 miles
  • 05m 19s /Mi

This was supposed to be a 3 x 1000m run. Then they changed it to 3 x 800...and THEN, they messed up laying out the course and it became a 3 x 400. UGH. With more distance to play with, we could have passed a lot more teams. We thought we got third, but we lost it to another team by 0.21 seconds. GRRRR.

Sport #1
  • Crossfit
  • 20m

WOD 1:
9 min AMRAP-
10 TTB
10 thrusters 75#
Relay style. One person must finish a round before the next can start.
I got three rounds in before the time finished.

2 min rest

9 min AMRAP-
10 power snatch 135#
10 clean and jerk 135#
I did not get even ONE REP on this. Greg finished a round, and then I couldn't get the bar past my shoulders. This gave us last place in the competition after this WOD. All thanks to me. But oh well.

Sport #2
  • Crossfit
  • 04m 04s

WOD 2:
Run relay, see above. This was our total time in the WOD.

Sport #3
  • Crossfit
  • 07m

7 min AMRAP-
80 KB snatch 1.5pood
Back squats @135# with time remaining after snatches

I did 80 KB snatches in a little less than 5:30 and had a little over 90 seconds to squat as many times as possible. I cleaned the weight no problem, put it on my back, and then squatted it 14 times in 90 seconds. I actually felt great after that (the final) WOD.

Our performance in the run and this WOD secured our 5th place finish. We did NOT tie for 5th, we did NOT come in last. That's all I wanted.

  • Calories out: 2999 From lifestyle:2712, From activities:287
  • Health data: Sleep: 2 Stress: 2 Soreness: 3 Fatigue: 3 Hours slept: 6 Overall Workout: 4

Q's Training Log


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