First Day Back

First day at Crossfit Caronno.  I tried to take it easy but that is not me.  The WOD was:

WOD
AMRAP 14'
3 Power Clean
6 Burpees
9 Push Up HR

Totals: 8 rounds, 3 PC, 4 Burpees

I set up my bar with 95#.  it felt light the entire time but I figured I shouldnt go heavy right off the bat.  

My friend Derrick went with me.  His first experience with Crossfit and he probably will never forget it!

New Country New Me!!

I am now living in Italy!  We will be here for another 2.5 years and I need to find a Box quickly!!!
I am currently working out at Virgin Fitness center in Baranzate.  Its probably the nicest gym I have ever been to but its not a crossfit box.  I try to do as much crossfit as I can there. The only movements I can not do are snatches and wall balls.  I have been able to do almost everything else.  The other day I did 5 rounds of 5 standing press and 5 OHS and then went and did 4 rounds of 15 box jumps, 10 one arm snatches and 5 burpees.  I always to a strength before I do a cardio.  Much of the cardio is all body weight stuff.  It is just not the same.  No one there to chase or to cheer me on.  Actually people do look at me and wonder what the hell I am doing.  I have been going on and off for the past few months.  Not really gaining any of the strength I lost during the break I took moving to Italy.  I did find a box I want to check out, Crossfit Caronno.  Its about 15 mins from my house.  Kind of a small place but it doesnt matter.  Its not the size of the gym, its the people in it that makes crossfit what it is.
I really miss Crossfit South Kingstown. Especially now since the Open is going on.  I count down the days until I am back there!!!!

I hope to write more on the blog.  Guess we will see.

Crossfit Open 14.1 Part 1

AMRAP in 10 mins
30 Du's
15 Snatches
Rounds: 4rd +17 DUs
Total reps: 297

This was my first run at 14.1.  Didnt really want to go all out but my DUs were pretty good on the first set so I just took over and went almost all out.  I know I can go above 200 so I will be back in the Box on Sunday to try again.

Hints:
1. Helped to break the snatches up into 5s
2. Breath during DUs
3. Don't do clean and jerks.  to slow.

February 27, 2014

33 Ways To ______

METCON
2 Rounds For Time:

33 - Wallballs
33 - Split Jerks (75#)
33/66 - Double Unders
33 - Pull Ups (ring rows)
33 - Hollow Rocks
33 - Box Jumps (step ups)
33 - AMSU
33 - KB Swings (44#)
33 - Push Ups
Time: 32:32
tried not to kill myself during this WOD knowing the Open workout 14.1 was right around the corner.

February 24, 2014 Front Squats

Funky Bunch

STRENGTH
Front Squat 5-4-3-2-1
Got 255.  Tried 277 twice and couldnt get it.  close.  
METCON
1:00 - Max Effort (ME) - Box Jumps - Must Step Down - No Rebounding from floor allowed
1:00 - ME - Squats
1:00 - ME - KB High Pull
1:00 - ME Step Ups - No Rebounding from the floor allowed
total: 114
Rest
8:00 AMRAP
5 - Thrusters (65#/95#)
100 Meter Row
Rounds: 8rds +5 thrusters

Felt really good during the AMRAP.  REsted on the row and went unbroken on the thrusters

February 21 2014 The Other Total! PRs!!

The Other Total

Clean 1 RM - 237# New PR!

Bench Press 1 RM - 215# New PR!

Overhead Squat 1 RM 187# New PR!

I was so happy to get 237# for the Clean. 

Got  a Bench PR but I am still very weak on that lift.  Needs work.

187# for the overhead squat was great.  Failed twice at 197# but I know I can get that up.

February 18, 2014 GRACE!!

PREWOD
Skill Work: 10:00 of Double Under Practice
 Post Max Rep Unbroken Double Unders
Max Rep: 26!!  PR!!

METCON
Grace
30 reps for time:
Clean and jerk (135/95lb)
Time: 3:19
Not a PR but not bad either.  Tried going unbroken for the first 10, did 7.  pretty much singles after that.
Save those PRs for October!!