Archive for June, 2010

WOD:
4 rounds of Tabata intervals:
A) Bodyweight/ 3/4 bodyweight  deadlifts
B) Ab mat sit ups
Complete all 4 rounds of deadlifts before starting ab mat sit ups
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C) 5 rounds for total reps :
20 sec AMRAP H.S.P.U’s ; rest 40 sec
20 sec AMRAP strict pull ups w/ supinated grip ; rest 40 sec

RESULTS:
A.)14,14,14,14 @ 140#
B.)13,13,12,12
C1.)5,2,3,3,3 * 1 Ab Mat
C2.)7,6,5,5,5

COMMENTS:

This was a fun workout to do with my usual afternoon crew.  It’s deceiving, but good.  I actually went with the prescribed deadlift weight, only to find out most of the evening crew guys up scaled the wod and went heavier.  140lbs for me is very light on the DL, but I was able to maintain

Afternoon fun.

A1) Bench 5,5,5,5,5 ; rest 30 sec

A2) AMRAP Push ups from 45# plates @ tempo 2,1,x,1 ; rest 3 min

+

B) Sprint run 400m x 4 ; rest 3 min

Numbers:

A1.)125,135,140,140*4,120
A2.)13,10,7,6,5

B.) No Go.   Somehow my runners failed to make there way in my gym bag when I packed it last night…must have been distracted.

Notes:

Bench felt pretty good, failed on my 5th rep in the 4th round, dropped the weight to get the last set in.  The extra ROM push ups were tough, especially at tempo.  Only 1 second pause at the top position, so no rest to get a few extra reps in for the AMRAP.  Chest is gonna hurt tomorrow!

It’s been a while since I posted, but Popeye has been bugging us lately to use our training journals to record all our WODS.  Considering this blog is my training journal I suppose it’s time to start updating the old journal again.

I’ll start with yesterdays WOD:

http://crossfitoptimumperformance.com/?option=com_content&view=article&id=269:10

A1) Squat 5,5,5,5,5 ; rest 2 min
A2) AMRAP Jump Squats in 10 sec x 5 ; use 40% load from your first set of 5 in A1) ; rest 2 min. Jump Squat depth is slightly above parallel.
+
B) 50/30 ring rows for time. Set rings so start position is 45 degrees with floor.

Numbers were:
A1)185,195,205,215,225
A2)9,10,10,9,9
B)3:12

Weight felt heavy, but manageable.  Looking back to last week, I went 10 lbs heavier and I feel it in my ass today.  That’s a good thing.

This post is titled Community Continued, because my last post was all about Community.  I know it’s been since January but it’s a deserving word because of the community that’s been forged at C.O.P since it opened.

Since my last post, the COP family has continued to grow stronger.  The people there are great, we push each other hard, and continue to thrive in the environment.  To me, this is a major part of what CrossFit is all about.  Bringing the members together as a family to achieve results and support.   We’ve seen COP athletes compete at 2 competitions this year in advance of the CrossFit games.  Sectionals and Regionals.  Both events were well represented by COP.  Both competitors and non competitors representing our Box.

I’m blessed and proud to be a part of this community, let’s bring on the summer wods!  400M Sprints today in the sunshine!  Can’t wait