121810 – Team WOD

3 person Teams complete AMRAP in 20 minutes of:

5 CTB Pull-ups
10 Ring Dips
15 OHS (95lbs.)

We completed 14 Rounds & 5 Ring Dips.

First WOD in a week and after being sick.  Ring Dips destroyed me.

10510 – MetCon

AMRAP in 30:00 minutes of:

400M Run / 10 Ring Dips / 10 Knees to Elbows

7 Rounds completed.

Ring Dips were terrible.  Had no more than 5 consecutive.  Huge props to Doug and Anders for 9 rounds.

Saturday Team WOD

TitanFit WO

3 Person Teams (Jerry, Kelin, and I) Complete:

2100m Row (700m Ea.)
100 Air Squats
100 KB Swings (53lbs.)
60 Ring Dips
100 Sit-ups
60 Body Rows

Time = 17:23

We finished just ahead of the other team, making up some ground on the ring dips and sit-ups. Good work by everyone!

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

Olympic Lifting

TitanFit WO

Worked on Clean and Jerk today. Several reps at various weights. The shoulder felt great both during and after the workout. While I think I’m fully healed, I’m still reluctant to push too far just yet. Plus, I’d hate to be with the pain during the CrossFit cert in two weeks.

MetCon

3 Rounds of:

25 Squats
15 Situps
5 Ring Dips

Time = 1:49

It was so short that we decided to rest 3:00 and then do it again. But on the first round of the squats I did 15 instead of 25. DJ caught this, thankfully, and I went back and did the squats. My time for the second sequence was 2:45, but that’s not an apples-to-apples comparison. Oh well.

I’d also like to say congratulations to my neighbor Sharon. She’s been going to TitanFit for about a month now and has already had to start buying a smaller wardrobe! She said today that she’s going shopping again this weekend. And she has earned it! She has her diet in check, shows up to the gym regularly, and pushes herself hard.

Great work Sharon!

Shoulder Pain

TitanFit WO

“At the Hands of DJ”

4 Rounds of:

400m Run
15 – OHS (95lbs.)
10 – Burpees
5 – Ring Dips

Time = 22:48

My OHS were severely broken due to lingering pain in my left shoulder. Obviously, the time off over the weekend didn’t help. So, I’m going to be serious about rehabbing it over the next few days.

And Sharon returned today to sign up for a membership. No surprise that Herb is going to have her deadlifting tomorrow!

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.

A Long Weekend

TitanFit WO

4 Rounds of:

10 – 95lbs Power Clean
10 – Ring Dips
400m Run
2:00min Rest

Times = 2:23, 2:31, 2:59, 3:15

SDHP’s

TitanFit WO

7 Rounds of:

10 SDHP’s – 75 lbs.
10 Ring Dips

Time = 13:20

The Ring Dips were the toughest part of the workout for me. I completed my first set of ten in about 45 seconds but the last set took 2:18. I’ll definitely use 95 lbs. for the SDHP’s next time, as they were VERY light today.

Beginning tomorrow I’m going to start incorporating the official CrossFit warmup into my routine. This is an effort to limber up and stretch a little more than I currently do and also to ensure a “mini-MetCon” component each and every day. I’ll keep you posted on the results.