41 WOD

Found a nice little WOD to rock solo today on my 41st birthday. The reps add up to 42, so I'll take that as 41 plus one to grow on. And besides, who doesn't want an extra burpee!!!!

3 rounds for time:
7 dead hang pullups (came to complete stop)
14 deadlifts - 185lbs
21 burpees

11:58:08

You can fill in the blank: burpees _________ !!!!

Change of Pace WOD

This week has been a pretty solid week on the training front. I've ridden some miles, even on dirt, and have done some heavier metcons. I hit the archives for a WOD and was eyeballing something I picked up recently from CrossFit Santa Cruz Central [did I mention they have some killer programming? Love it.]. In any case, here it is:

Row 200m
25m walking lunge
Row 200m
25m broad jumps
Row 200m
50 jumping pull ups
Run 400m

Rest 5 min, go through again in reverse order

My first sequence came in around 9:30, I didn't have my stopwatch today, so it was an estimate from a wall clock. All my row rounds were :40 - :41 sec, which was good. The 400m, well, not so fast as I don't really run much.

I thought for sure the 2nd sequence would be faster as I cranked up the run a bit since it was first on the list going in reverse. I landed at about the same time, ending with a :38 pull on the last 200m row.

I enjoyed that WOD.

Grillin' and Bellin'

With 2 little ones (2yo and 4yo) in the house, if I want to workout, I need to maximize efficiency and multitask where I can (which I am not great at). Yesterday I was planning a kettelbell workout, but wasn't sure when I would do it. So, the kids went down for their naps around 1:00. I got a few things done that I needed to do, then set my sites on the grill to cook up some meat for the week. Since the weather was holding out, I brought a few KB's up to the patio area and decided to hit my WOD while I was grillin'.

I came up with 3 segments, and cycled through them 3 times each.

Segment 1:
1 round each arm
5 reps - 1 arm swing, 24kg
5 reps - clean, 24kg
5 reps - snatch, 24kg

Segment 2:
Alternating,
10 reps - sumo deadlift, 32kg
10 reps - sumo deadlift high pull, 32kg
(one deadlift, one sumo high pull, etc..)

Segment 3:
1 round each arm
10 reps: clean and press, 24kg

Between segments, I would check the meat on the grill, then do 10 pushups with feet on a lawn chair and hands on top of 24kg bells, going really deep.

Good stuff, love kettlebells for their portability....