“Helen”
3 rds
400m Run
21 x KB Swings, 1.5 pood
12 Pullups
Time: 9:12 (new PR)

Notes: Had a great group at Potomac Crossfit’s park workout today. According to my PR list (which is sometimes not hugely up to date) my current PR is from 21 Nov 07, 11:55. So a nice improvement from that. I was only doing the Russian Swing (eye level) as I want to really work on getting that 100% solid before I go back to the American Swing. I’ve been KBing for a while, but I think it’s good to reset every now and then to the Russian to really get that explosive hip movement and locked body position.

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[youtube=http://www.youtube.com/watch?v=kEUxEo5_7hY&hl=en]

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Back Squat
1-1-1-1-1-1-1

275-295-305-315-325(f)-325-325(f)

Notes: 325 is a new PR, my last PR was 315, but my most recent max was 305, so pretty happy with a 325.

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“Filth Fifty”

50 Box Jumps
50 Jumping Pullups
50 KB Swings, 35 lbs (used DB)
50 Walking Lunges
50 KTEs
50 Push Press, 45 lbs
50 Back Ext
50 Wallball Shots (had to swap Back Ext and Wallball on this b/c of available GHD)
50 Burpees
50 Double Unders

Time: 25:44

Notes: This is a new PR by 5 minutes: 30:48 on 080305. So pretty happy about that. Also, was in 4th place at CFVB so far (there was one more 7 pm class after us). The biggest thing that slows me down every time is Burpees and I felt like I got through them a lot faster this time. I was comparatively slow on those, but then made up for it with the DUs as I cranked through those in 3 sets.

Here’s a vid example from the Pittsburgh Cert off Crossfit.com: [wmv][mov]

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Hang Squat Clean
1-1-1-1-1-1-1

135-155-165-185-195-205-225 (f)

Notes: pretty happy with this, thought my form was pretty solid. I tried the 225 three times, but couldn’t get the squat up each time. I think this is just core strength/front squat strength, not necessarily anything on my clean form. Overall happy though, felt quick and aggressive under the bar.

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5 Rds
400m Run
30 KB Swings, 1.5 pood
10 Wallball, 20 lbs
10 HSPU (mod)

Time: 24:09

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Deadlift
1-1-1-1-1-1-1

285-345-345-345-DNF-DNF-DNF

Notes: Really tweaked my left elbow and left shoulder. Think this is residual tendinitis from the Muscle Up workout a while ago. Need to ibuprofen this a little.

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3 rds
800m Run
15 x Thrusters, 115 lbs
21 L-pullups
For Time.

As Rx’d: 30:01.

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4 rds:
400m Run
50 Squat

For Time.

Time: 15:39

1 Comment »

So I’m down in Va Beach for USMCR duty and got a membership at CFVB. Also, am now going to log WODs here rather than in the CF discussion boards here.

20080519

CFVB WOD
Max Rds in 20 min:
5 HSPU
12 Pullups

Total: 12*

*Did first 8 rds with one abmat beneath head for HSPU, did last 4 with 2 abmats.

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