More Workouts

Saturday 9/4/2010 – CFCP (CF Total Challenge)

I can say with a high level of certainty that I totally did not feel like doing this WOD. I was really tired from being up the night before and honestly, I didn’t feel like I “got going” until we got to dead lifts. During the squats, I felt like I was going to fall asleep between attempts.

I am really happy with my numbers. I think that if I focus on technique, I can bump my squat up some. Also, I didn’t hit my PR on the press, which is 175#.

Here’s how the numbers came out:

Squat 335#
Press 165#
Dead Lift 445#
Total 945#

Monday 9/6/2010 – CFCP (Labor Day Free WOD)

Ah, the baseball WOD. I have heard about it, but never actually did it. This was a slight variation, but still fun and actually a hell of a lot more work that it looks like.

  • 10 pull ups
  • 10 burpees
  • 10 squats
  • 10 sit ups
  • 400m run

I ended up with 4 total rounds as I started my last run right as the clock had about 10s left.

Wednesday 9/8/2010 -  CFCP

I was looking forward to this WOD all day. I love barbell stuff and this one looked right up my alley. The WOD was very 90 seconds, do 2x of:

  • 3 hang cleans (155#)
  • 3 box jumps

I was really apprehensive about Rx’ing this one as 155# is a lot for 60 hang cleans. I think I did really well for the first 4-5 rounds. After that, though, I started lapsing on the 90s round limit and just proceeded as needed. There was supposed to be a strength WOD after this one, but I had nothing left and didn’t do it.

Thursday 9/9/2010 – CFCP

I was itching to do a WOD today. Life’s been so incredibly stressful and these WODs are literally keeping me sane. I saw this one on the CFE blog and thought I’d give it a whirl. It was 4 rounds of:

  • 10 KB Swings (1.5 Pood)
  • 25 double unders

This took me 8:45. The swings weren’t really bad. Most of my crap time was spent on double unders. They are getting better, but they still are not my best skill. I am starting to be able to get strings of 4-8 at a time.

After the above, I did a quick little strength WOD to help work on my total:

  • Strict Press 3 – 3 – 3 – 3 – 3 (95, 115, 135, 155, 165(F))

Friday 9/10/2010 – CFCP (Heavy metal Night)

Have I ever mentioned how much I LOVE heavy metal night? Granted, by about 4pm on Friday, I am ready to pass the hell out, but I always have this to look forward to. Over the course of the night we did:

  • 5x 1 minute OH Squat Hold
  • 2x 3 Split Jerk @ 70% (135#, 155#)
  • 5x 3 Split Jerk @ 75% (185#)
  • 6x 5 Romainian Dead Lift (185#, 185#, 225#, 225#, 225#)

Saturday 9/11/2010 – CFCP (Open Gym)

My heels and the inside of my calves right above my heels have been hurting quite a bit lately. I think it’s from my shitty form on double unders. You know, your feet constantly smashing into the ground probably isn’t a good thing.

At any rate, this was a team WOD, but everyone had to do everything.I partnered up with Paula for a strategic fireman’s carry. Hehe.

Jason made this WOD to honor the 411 first responders that died at the World Trade Center 9 years ago today. He called it “The 411” as there’s a rep/meter for every one of them that perished on that day trying to help people. He gave a great speech before the WOD. It was:

  • 50 wall balls
  • 100 double unders
  • 50 box jumps
  • 200m fireman’s carry
  • 11 HSPU

Paula and I finished this in 23:<something>. I don’t know the exact time. My lower legs started hurting so badly after the double unders that I could barely do the box jumps (I stepped) then, the run… well I couldn’t. I walked as fast as I could after Paula. She used a med ball for her weight. I don’t think she could carry me if she wanted to. When I finally caught up to her, I carried her back. There was no running. How in the hell these guys pull people out of burning buildings is beyond me.

After the WOD, I talked to Mike for a bit about the pains I’m having and he recommended that I lay off running/jumping for a week or so plus do lots of stretching/rolling in the calf area.

Leave a Reply

Your email address will not be published. Required fields are marked *