Bench and Jump

Did a variation off the CrossFit Football WOD for today. Instead of the squat (my legs are already pretty toasted from this weeks activities), I did incline bench...so....

8 rounds:
7 reps incline bench - used 185lbs (was a little light)
8 standing broad jumps (get after it, at least 6ft per jump)

9:14:04

Cool down:
1500 row

Another Deadlift WOD

I was planning to deadlift today and was stoked to see the CrossFit mainsite's selection for today!!

I am nursing a torn callus on my left hand from some pullup madness earlier in the week, it's healing up, but I wasn't sure how long it would last.

The WOD:

Deadlift
1-10-1-20-1-30

Using about 95% of 450lbs, I used 425lbs for the singles

1 - 425lbs
10 - 315lbs
1 - 425lbs
20 - 275lbs
1 - 425lbs
30 - 225lbs

All sets unbroken! I had to tape my hand on the last set of 30, that would have ripped it up good!

Total pounds: 2090lbs (not counting the repititions)

Bear Crawl Your A** Off

I am trying to reconnect to some tougher WODs and I thought, what better way to do that than with some bear crawls!! I browsed the archive and pulled out a fine little number and headed off to the GLOBO.

I was disappointed when I got there as my comrades were MIA, I thought, dang, this is something I would like to share with them. Our programming is largely a joint effort, and typically it doesn't take much convincing as Rich and Brad are game for just about anything, unless there are extinuating circumstances (injury, major DOMS of some sort, etc).

Luckily, after my warmup, Rich pulled in and ready to roll with the WOD I had picked. Here it is:

4 minutes of:

50ft bear crawl
10 push press, 95lbs
50ft bear crawl
5 power cleans, 95lbs

Repeat for 4 rounds, rest is 1 minute between rounds.

Lordy, lordy this was one bad mother. I got through the first round, I did 2 and 3/4 cycles through. I only managed my trademark forward roll coming out the bear crawls on the first 2 rounds (expelling way too much energy for the fun reward). For the next round, I pulled in with just 2 cycles through, and the last 2 rounds were about 1 full round plus one set of presses. Dang, shoulders were on fire!! Those bear crawls are just madness after you really dig into that WOD.

Good one Dwayne, thanks much! ha.

Powered Up Cindy

Did a WOD from the CrossFit Football archives today:

AMRAP in 15 min
3 reps - power cleans 185lbs
then
3 rounds of Cindy - 5 pullups, 10 pushups, 15 squats

Got through 3 full rounds, plus one more round of cleans and one round of Cindy. This has to be one of my favorite type of WODs, a combination of power, and simple gymnastic movements. When you finished the Cindy rounds, that power clean took on a whole new meaning!!

I heart CrossFit, so should you!

Sketchy Section

Mountain biking is like any other type of riding, more time in the saddle typically means better legs, better skills, and a more comfortable feel on the bike. My kids are 2 and 4, and prior to that I was getting a lot more miles in on dirt, and was riding pretty good. Now, I still get my miles in (more in fact), but they are commute miles on asphalt. Don't get me wrong, riding a bike on any surface is good with me, but in the end, I am a dirt head. I love riding trails, I love being outdoors, among the trees, rocks, creekbeds, and anything else that I might encounter while riding. So, with the limited time on dirt, it takes me a bit longer to come around, and get my head straight coming out of the winter season.

I had just 2 rides in prior to last night, one was good, one wasn't. And I was heading to the trail where my last ride was garbage. It's my favorite local trail and one of the best in Ohio and the surrounding area. The trail miles are split by a fireroad, I cleared the lake side cleanly and headed up the fireroad to drop into the upper side. The upper side is rocks, and um, rocks. So, it was time to see what's up, how am I going to be riding. I focused on relaxing, and staying loose. After a short section at the beginning, I hit the first rock garden...one foot dab and I cleared the rest!! FTW!! It was a short sketchy section, kind of tricky with a sharp left hand turn and some bigger rocks to maneuver over. Wow, what a boost that was for my confidence, it was just what I needed to take me through the rest of the ride. I had a few more foot dabs, but all in all, I was hitting the rock sections, balancing over some bigger stuff, and manuevering through like my old self!

This isn't the sketchy section, but is a pic of the trail from last fall.