040212 – Annie-esque

Very sore today.  WOD was:

500M Row
50 Double Unders
50 Sit-ups
400M Row
40 Double Unders
40 Sit-ups
300M Row
30 Double Unders
30 Sit-ups
200M Row
20 Double Unders
20 Sit-ups
100M Row
10 Double Unders
10 Sit-ups

Time was 20:00+

031512 – Open WOD 12.4

Open WOD 12.4

150 Wall Ball (20#)
90 Double Unders
30 Muscle Ups

Made it through 129 WB shots.  Knees very stiff.

031611 – Open WOD

CrossFit Open WOD of:

AMRAP in 10:00:
30 Double Unders
15 Snatches (75lbs.)

4 Rounds

Back really tightened up on the snatches.

100709 – MetCon

5 Rounds of:

10 Hang Squat Cleans (95lbs.) / 15 Push Press (95lbs.) / 20 Double Unders

Time = 17:49

Push Press destroyed me.

100410 – MetCon

500M Row / 150 Double Unders / 50 Burpees

Time = 10:24

Burpees were very slow.

MetCon

TitanFit WO

5 Rounds of:

10 Burpees
10 Thrusters (65lbs.)

And then complete 50 Double-Unders.

Time = 8:08

Might as well name the one “Anti-Herb #2″

High Capacity

TitanFit WO

Push Jerk (Rack)

190lbs. (PR)

135lbs. Thrusters x5x5x5x10

6 Rounds of:

5 Ring Dips
10 Double-Unders
15 Sit-ups
20 Squats

Time = 6:33

Rehab Continues

TitanFit WO

2 Rounds of:

50 Double-Unders
20 BWT Back Squats (160lbs.)
50 Double-Unders
25 Push-ups

Time = 14:57

The DU’s and push-up combination smoked my arms.

Shoulder is feeling noticebly better. Will continue rest and ice.

Light on the Feet

TitanFit WO

400m Run
50 Double Unders
400m Run
40 Box Jumps (18″)
400m Run
30 Wall Ball (20lbs.)
400m Run
20 KB Swings (53lbs.)

Time = 12:21

This wasn’t to bad of a workout to follow Linda.

I’m Back

TitanFit WO

45 – Double Unders
45 – Squat Cleans (135lbs.)
45 – Ring Dips
45 – Double Unders

Time = 16:13

The Ring Dips were tough, as always.

Oly Lifts

TitanFit WO

Snatch – 85% 1RM x1x3 (125lbs.)
Clean – 85% 1RM x1x3 (185lbs.)
Back Squat – 85% 1RM (255lbs.)

100 DU’s = 2:28

Back to the Grind

TitanFit WO

50 Sit-ups
50 Double-unders
50 Sit-ups
50 Steps Walking Lunge
50 Sit-ups
50 Burpees
50 Sit-ups

Time = 14:32

The double-unders tripped me up. Pretty rotten workout after two days off and massive quantities of beer and carbohydrates.

Afterward I stuck around to watch Kelin and Sampson do their workout.

Sampson wasn’t very talkative thereafter.