Skills/Drills- 1 Armed DB Snatch

WOD- Row 2000m
Then 2 Rounds
20 Box  Walk Overs With Push Up
15 Shoot Thrus
10 Spartan Flips ( youtube it)

Initially when I saw this morning's WOD I thought it was a 200m row. I didn't actually understand I missed a zero until the coach said the words TWOOO THOUSAND!

Needless to say that was a little rough. but I changed leg positions a few times and made it though.

The push up walk overs were the hardest part of this workout. I usually enjoy a good chest workout, but this one burned more than any other I have experienced. Not a pleasant pump, a searing burn.

I had never done any of these movements before but the other 2 weren't bad. Spartan flips actually let me catch my breath a little.

Today was just tough overall. My body just wasn't up for it. Hopefully tomorrow will be another story.

Got my speed rope over the weekend. As a result I have welts on my legs from the double under attempts. That's going to be a long term project.

Murph

Saturday brought on the challenge of "Murph"

Murph is:

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

The run must be at both the beginning and end, but the rest can be mixed up as you see fit.


First let me say I hate DESPISE running. So I was unquestionably more concerned with the 2 miles, than the middle. I also hate cold weather and it was a balmy 36 degrees. So double suck.

I decided to pace myself as all of the other guys flew past me in a sprint. I'm not a strong runner, but I'm at least in decent shape. Sadly the 1 mile wore me out.

I recovered though and started hitting the rest. I had a plan of doing 20 rounds of 5-10-15. this strategy worked out pretty well for me, and I actually made up some time.  My biggest concern was the pullups, but I discovered this was the easiest since I have the butterfly kip down like it's my job.  My regret with these 3 was that I broke them up to small. The last few rounds I double up, and it allowed me to get into more of a rhythm. I wish I had done that earlier.

Once finished I walked out through the garage door and that mile stared me straight in the face. It was pitiful. My legs just would not move any faster. At the half mile mark I thought my chest was going to explode. With  400 meters left I considered walking. But I didn't. I didn't check the time before I left, but I'm confident it was over 10 minutes. That sucked!

46:05

Overall I'm glad I did it, just to say I did. And in the end I certainly know what I need to work on. F#&*\ING Running.

My First Muscle Up!

I will contain my excitement for the end.

Today's WOD seemed much easier than it really was.

Skills/Drills  Bear complex 10 reps


4 Rounds for time:
15 Push Press (75lb )
30 Second L-Sit
15 Russian Twisters ( 53lb Kettlebell)
15 Tuck Jumps

First let me say, if you dont know the bear complex, look it up. With weight, this could be worse than burpees. A total body workout; Power clean to front squat ( you had to split them up, no clean squats) then push press over your head to a back squat, back over your head and down to the floor.That's 1 rep! If you put the bar down at any point the rep did not count. We only did the bar, which was pretty easy, but man if you put a little weight on there that could be brutal.

The workout was really core intensive, which is another thing I need to work on. the L Sits are intense. I had to switch to handing from the bar and holding my legs up after round 2.

Time: 11:51

After class was where the magic happened for me. I talked Dave into teaching me muscle ups on the rings. My first try I knocked out a strict muscle up no problem. I was pretty excited, and enjoyed seeing the faces of everyone that watched. I couldn't quite get the kipping down. It's not as natural as on the bar because the rings move, but I made the first step. The false grip tore my wrists up a little too. Cant wait to get calluses there.

Tomorrow, there is a Murph challenge


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

The only thing I hate more than running is running in the cold. So I'm not sure if I'm going to do this one. But we will see.

Unicorn Puke (it's good!)

Yesterday I came across the Mobility Wod blog. This guy is amazing. I had some shoulder discomfort so I searched through some of his drills. 10 minutes later I have almost no shoulder pain and greater range of motion. It feels like a unicorm puked in my shoulder socket. Wonderful! I'm definitely going to keep up with this one.

Today was a non box day. Currently I go only on Monday, Wednesday and Friday. For the days in between I hit up the anytime fitness and do what I can. Today, after doing more shoulder mobility wods I chose to do just burpees for time.  I chose burpees because the first WOD 12.1of the 2012 open was as many burpees as you could get in 7 minutes. I cut down the time because I was a little sore from a 2 a day yesterday, Metcon  in the morning and Deadlift in the evening.

5 minutes - 69 Burpees
That's a complete burpee roughly every 4.3 seconds. In keeping that pace I could finish 97 burpees in 7 minutes.

In 2012 the overall winner of 12.1 had a score of  161

The best in my region ( North central) was 148

My legs were dead from...deadlift, but 97 wont cut it. My goal is 120.

Side note, I bought a speed rope on Amazon yesterday. I can't wait to get it so i can start beating the crap out of my legs practicing double unders.

Tomorrow, I hit the box, where Dave told me he's teaching me muscles ups before class. It will be hard to sleep tonight!.

The Alpha

I'm starting this blog to chronicle my long shot journey toward participating in the crossfit games. Dream big right? Anyway, although I did a few WODs when I first learned about crossfit in 2006 I really left it alone until about a month ago. I now go to a nearby box 3 times a week ( changing to at least 4 days soon). I love the community, the competition and the results.

In the coming months I'll talk about my workouts, competitions, products I'm using and all things crossfit. Hopefully some of it is entertaining.