Christmas WOD

Workout 25 December 2010:

Four rounds for time of:
12 Sit-ups (Abmat)
9 One-handed kettlebell overhead squats (16kg)
6 Handstand push-ups

Results: 11'09
Previous best: none

Today's workout was designed to be quick since the rest of the day would be very lazy. Recognizing a weakness from my workout on the 23rd, I added in the one-handed KB OHS. They went slightly better and I was able to maintain better balance deep in the squat. I designed this workout to take approximately 10 minutes, so one minute over isn't too bad.

Merry Christmas everyone!

Deck the Halls with Bells of Kettle

Workout 23 December 2010:

Four rounds for time of:
30 Kettlebell swings
20 One-handed* kettlebell snatch
10 One-handed* kettlebell OHS
* Alternate hands each round
(All with 1 pood (16kg) kettlebell)

Results: 15'37
Previous best: none

Today's workout was at CrossFit Confluence. Another Christmas workout, though not quite as painful as yesterday's. It's been awhile since I've done a good kettlebell workout, especially since the standards were set high by Coach Ben back in Cleveland. The swings went well and I only broke them up into two sets. I was also able to develop an efficient rhythm for the snatches, so those too went well. The hardest part of the workout, despite the fewest reps, were the overhead squats. I still have a problem with flexibility which throws me off balance a bit and prevents me from squatting as low as I'd like with each rep. I had to break these up into two or three sets per round.

12 Days of Christmas

Workout 22 December 2010:

Twelve Days of Christmas for time:
1 Clean and split jerk, 115lb
2 Deadlifts, 185lb
3 Kettlebell high pulls, 1.5 pood
4 Pull ups
5 Kettlebell swings, 1.5 pood
6 Box jumps, 24 inch
7 Burpees
8 Push ups
9 Wall balls, 20lb ball
10 Squats
11 Push Presses, 75lb
12 Ring dips

Results: 30'30
Previous best: none

Today's workout was at CrossFit Confluence. This absolutely brutal workout is done much like the "12 Days of Christmas" song: one C&J; two deadlifts and a C&J; three KB high pulls, two deadlifts, and a C&J, etc for a total of 364 reps for all exercises combined. The first few rounds weren't terrible but everything after round six or seven was painful. I'm actually surprised to have finished so close to 30 minutes. Although I had no specific goal (aside from finishing), I thought this might take longer or that I would need to scale some weights in later rounds.

Tens

Workout 18 December 2010:

Time for:
10 Cleans (95lb)
10 Burpees
10 Jerks (95lb)
10 Burpees
10 Power Clean and Jerks (95lb)
10 Burpees
10 Jerks (95lb)
10 Burpees
10 Cleans (95lb)

Results: 14'23
Previous best: none

Today's workout was at CrossFit Confluence. I'm still not back to 100% because of my recent cold, and I really didn't feel up for a metcon today, but I decided to give this workout a go since I'm a big fan of the Olympic lifts in the workout. The lifts went well, especially since I purposely chose a lighter weight (I'd probably attempt this at 115lb next time), but the burpees just trashed me. My lungs were on fire after each set of burpees and I had to rest much longer than usual.

Bench and Pull

Workout 17 December 2010:

Bench Press 5-5-5-5-5
Weighted Pull-up 1-1-1-1-1

Results:
Bench: 155-165-170-175-180lbs
Pull-ups: 45-55-60-65-70(c)lbs

Previous best:
Bench: 155-165-175-175-175 (13 Feb 10)
Pull-ups: 1RM 90(c)lbs (21 Nov 09)
"(c)" indicates a supinated (chin-up) grip.

Today's workout was at CrossFit Confluence. I got sick yesterday and although I'm feeling somewhat better today, I opted to skip the rx'd workout (a metcon) and do a strength day. I was primarily focused on the bench and wasn't planning on going exceedingly heavy on the pull-ups. Despite being sick, and rarely doing bench, I was still able to PR by five pounds on a set of five.

Dead Jump Sit

Workout 15 December 2010:

Three rounds for time of:
15 Deadlifts, 185lbs
30 Box jumps, 24 inch box
21 Sit-ups

Then Tabata Burpees

Results: 9'47, burpees 5
Previous best: none/none

Today's workout was at CrossFit Confluence. This was a killer triplet. Individually, none of the elements was particularly difficult, but the combination quickly became taxing, especially the box jumps immediately following high-rep deadlifts. However, I was able to keep moving with short rests primarily during the box jumps. I managed to impress myself with a sub 10-minute time.

Afterwards, Tabata burpees. I stuck with five across all sets. Next time, I might try to go for six.

Also, I'm pretty sure I'm getting sick. I was already planning on a rest day tomorrow, so hopefully I'll be back in action on Friday.

Snatch

Workout 14 December 2010:

Snatch 1-1-1-1-1-1-1

Results: 105-105-110-110-115-115-120(F)
Previous best: 1RM at 125lbs (28 Mar 10)

Today's workout was at CrossFit Confluence. The prescribed workout was actually power snatches, but I feel like I need to get a full snatch handled before I feel comfortable with heavier power snatch weights. Although I've previously hit 120 and 125lbs during the Olympic lifting workshops I attended during the beginning of this year, it's been several months since I've attempted any heavy snatches, so I felt like today's lifts went well. I'm getting more comfortable getting under the bar, but I'm still limited by shoulder and arm flexibility.