~Rest Day at Walt Disney World~

~ 15 Days til Sectionals~

While my parents are down visiting, we decided to get away for a day and spend some time in Disney World. It also happened to be the weekend ESPN was there doing all their live shows from the park. Got to see Maurice Jones Drew (running back of the Jacksonville Jags) and Steven Jackson (running back of the St. Louis Rams) talking to Dana Jacobson of ESPN2's "First Take"

I even managed to fit in a little crossfit WOD on the empty bus while moving from Park to Park.. Threw in a couple HSPU and Tabata Squats while waiting for the bus!!

Training Day 54

~16 Days til Sectionals~

Today's WOD:

4 Rounds for Time:
60 Unbroken Double Unders
30 Unbroken wall balls - 20# to 10ft

Results:

Time: 15:39

Notes:

All wallballs were unbroken: First set, very easy and quick.. 2nd set, noticeably slower,..3rd set, I was jumping to get that damn ball up...4th set, destroyed me, no power and was jumping and throwing every rep just trying to block out the pain!! Last rep I just collapsed to the floor trying to find my air, stoked because I didn't quit! It would have been so easy to just let the ball drop and catch my breath!! Unbroken baby!

Dbl Unders: 54-6/34-26/27-20-13/21-26-13
My previous Unbroken dbl under record was 37 I think, without looking back at my notes.. First set I got 54!! I hit 50 and realized what I had just done and lost my tempo and concentration and caught my foot..Pumped and pissed at the same time.. All double unders were broken but a huge difference from just two weeks ago.

The past 2 weeks have been absolutely brutal... Tomorrow should be a nice rest day. Heading up to Disney World with my parents for the day to relax and ride some roller coasters!!

Training Day 53

~ 17 Days til Sectionals~

Today's WOD: 2 Parts

part 1
A. Split Jerk - 3,2,1,3,2,1; rest 240 sec
B. Front Squat - 3,3,3,3,3; rest 240 sec
C. GHD Sit Ups - 100 for time

rest as needed

part 2
Running:
1 min @ 50%/1 min @ 90%
2 min @ 50%/2 min @ 90%
3 min @ 50%/3 min @ 90%
4 min @ 50%/4 min @ 90%
3 min @ 50%/3 min @ 90%
2 min @ 50%/2 min @ 90%
1 min @ 50%/1 min @ 90%

Results:

Part 1)
A) 165/175/195/185/195/205# -PR'd by 10#
B) 165/170/180/185/190# -PR'd by 5#
C) Time: 6:49 PR by 31 seconds!

Great Day today.. No idea where it came from tho! My back was still very angry with me from yesterday! I was actually going to skip the GHDs but got on it and actually did the best to date full range of motion with both hands! Shocked is more the terms I would use. Also first time getting 200 over head!

Run/Sprints felt good!! Great Acceleration and Stamina

Training Day 52

~18 Days Til Sectionals~

Today's WOD:

5 x [as many rounds in 3 minutes of 7 Dead Lift - 225#/155#, 7 chin ups]
rest 3 min b/t rounds
(record total rounds and reps as score)

Results:

4 rounds
3 rounds + 7 Deadlifts
3 Rounds
3 Rounds
3 Rounds

Had to do strict non-kipping supinated grip (palms facing) chin ups due to a nasty rip in my hand.. Other than that, I felt pretty good this morning.. Fully recovered from a weekend that ruined me more than any other!! Its amazing how much more energy I have during my 5am workouts and my 4pm workouts!

Training Day 50

~21 Days til Sectionals~

Today's WOD: 2 Parts


Part 1:
A1. Hang Squat Snatch - 1,1,1,1,1,1,1; rest 180 sec
A2. Ring Dips - AMRAP in 30 sec x 7 sets; rest 180 sec

rest as needed

Part 2:
For Time;
30 Wall Balls - 20/14# to 10 ft
80 Double Unders
20 KBS - 2/1.5 pd
30 Toes to Bar
50 Walking Lunges
50 Chin Ups
20 Burpees

Results:

Part 1:
A1) 115/120/125/130/135/140/150 (1 Rep Max Personal Record!!)
A2) 18/17/16/15/13/13/15

Part 2:
Time: 14:44

Training Day 49

~23 Day til Sectionals~

Thursday's WOD

For Time:

15 Hand Stand Push Ups
6 L-Pull Ups
13 HSPU
6 L-Pull Ups
11HSPU
6 L-PU
9HSPU
6 LPU
7 HSPU
6 LPU
5 HSPU
6 LPU
3 HSPU
6 LPU
1 HSPU
6 LPU

Time: 8:34 - Range of motion started out perfect then I started to fatigued and lost the depth on the HSPU.. Still a weak point that needs some work!!

Training Day 48

~24 Days til Sectionals~

Today's WOD:


part 1:
A. High Bar Back Squat @ 20X0; 6,6,4,4,2,2; rest 240 sec
B1. Dumbbell Split Squat @ 3011; 7-9/leg x 4; rest 90 sec
B2. GHD Raises @ 2020; 15-20 x 4; rest 90 sec

rest as needed

part 2:
[Row Sprint 30 sec @ 100% effort; Rest 3 min off rower; Repeat 4 times] x 2
rest 10 min b/t sets of 4
record total meters per 30 sec set
you should have 8 total scores

Results:

A) 185/190/195/205/215/225

B1) 30# for all x 9 reps
B2) All 20 x 3 unbroken on tempo

rest 5 mins

Row meters: played with damper settings on first 4 and settled on 5.
1)165m 2)168m 3)172m 4)170m
rest 3 mins due to time.
5)171m 6)170m 7)169m 8)171m