WOD Wrapup for 1.28/1.29

I was able to get a ride in over at Ray's on Wednesday, so I took that as my WOD and stayed out of the gym.

Coming back into the gym on Thursday (1.28), I wasn't keen on back squat 1-1-1-1-1 that was listed on the mainsite as I typically do not squat heavy due to some low back issues. I typically keep squats pretty light and will deadlift heavy. For whatever reason, that is OK with my back.

After tapping the WOD archive, I found this and decided to do it (keeping with the squat theme), I am pretty sure this is off the CrossFit Football site.

"The Mooch"

AMRAP in 15 minutes:

3 reps back squat, 225lbs
6 pullups
9 pushups

On workouts like this, pullups (even though it's only 6 reps) will slow me down. I had the stopwatch on, but was going at a moderate pace and got though 7 rounds with some clapping pushups on the last 2 rounds.

1.29

I'd been itching to try this WOD that was on one of the Cleveland affiliate sites a few weeks back, so my man Brad and I lined up for this as Rich was "working from home."

For time:
10 power cleans
20 pushups
9 power cleans
19 pushups
8 power cleans
18 pushups
7 power cleans
17 pushups
6 power cleans
16 pushups
5 power cleans
15 pushups
4 power cleans
14 pushups
3 power cleans
13 pushups
2 power cleans
12 pushups
1 power clean
11 pushups

Yeah, I know, more pushups. I stayed on a pretty good pace for this one and rocked out a 11:44 using 155lbs on the cleans. I didn't copy down what the weight was, but 155lbs is a commonly used poundage for the CF stuff, so rolled with that. I made it to the 9th rep on the last round of pushups before I broke...TWO STINKING LOUSY MORE PUSHUPS ARGH!!!!!!!!!!!! I dropped for a second and did the other two. I should have knuckled up and did the last two, but I just lost focus and my chest blew out....next time!!

I good wrap to the week.

Peace out.

Traffic jam on the rower....

Ah, the downside of doing CrossFit at a globo, a corporate one nonetheless. ONE ROWER (at least it's a Concept 2) The 3 of us that do CF had great intentions of doing the 1/25/2010 WOD off the mainsite. Well, we met the intentions, but is was less than efficient.

After some warmup, I decided to do the 135lbs as RX'd and the other guys setup bars with their weights. We thought the thrusters would take a little longer, but, they didn't and we had a backup at the one lonely rower [maybe we can convince management to swap out some unused bikes for another rower].

I decided to stop my watch between rounds to capture total work time, and spent the 3 min or so spinning on a bike to keep my legs engaged. The 135lbs on the thruster was no problem at the pace we were moving at. So, we ended up with a solid rest, then blasting the 500m and going to thruster, then resting. In reality, it was OK for the first time through this one (none of us remember doing this one). It would have been murder if there was no rest, I can tell you that. Legs are taking the bulk of the load.

Anywho, I came in, as RX'd, with a work time of 16:31.

PS - I was in full on goofball mode today and attempted as many corny jump rope manuevers as possible, including running/jumping around the perimeter of the warm up room, and attempting to hop and jump in the same manner...and even some 'running man' jump ropes and some burpees up into a broad jump...hahaha, needless to say, I was pretty warmed up.

150...Now that's a lot of pullups!

Yikes, attempted yesterday's WOD from the CF mainsite this morning.

For Time:
225lb deadlift, 15 reps
50 pullups
225lb deadlift, 12 reps
40 pullups
225lb deadlift, 9 reps
30 pullups
225lb deadlift, 6 reps
20 pullups
225lb deadlift, 3 reps
10 pullups

Add them up, that's 150 pullups! Pullups are not my thing, I did about 25 and switched to jumping pullups to complete the WOD.

I finished with a time of 18:46, and I am guessing that a good 15 minutes or more was spent on the pullups!!