Tuesday, April 30, 2013, NASTY GIRLS

Warm up: 
2 rounds:
200m run
10- OHS w/PVC
10 KB 44#
10 K2E
10 pushups

3 Rounds For Time (last posted 2.18.12)
50 - Squats
7 - Muscle Ups (3 pullups/3 ringdips, purple/red band)
10 - Hanging Cleans (135#)
Time: 23:50

Worked on those ring dips.  Want to get away from using the bands for those.

Monday, April 29, 2013, DU PR

Strength and conditioning

Swod- 1) strict press 5-3-1-1
Total: 155

2) dead lift 3x3(i did front squats 200#x3, max 255)

Daily wod- 
400m run/row
15 push presses @ 90% of today's strict press #145
50 du's
15 push presses #145
400m run or row
Time: not important.  Just needed to go heavy for those push presses!!!
I did PR my DU's during a warm up.  23!!!!

Friday, April 26, 2013 ZEUS!

ZEUS
U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

3 Rounds For Time:

30 - Wallballs (20#)
30 -Sumo Dead High Pull (45#/75#)
30 - Box Jumps
30 - Push Press (45#/75#)
30 - Calorie Row
30 - Push Ups
10 - Back Squats (BW) I did 200#
Time: 46:23
As with most Hero WODs this one really pushes you to the make and then some.  Glad I was able to push through and finish under the 50 min time cap.

Crossfit Open WOD 13.5

Complete as many rounds and reps as possible in 4 minutes of:

100 pound Thruster, 15 reps15 Chest to bar Pull-ups

Total Reps: 49

Last year’s message:

I was super happy with my performance on this WOD. I tried to get at least 1 chest to bar pullup but it was so difficult. Next year I will kill this WOD!

I used the blue bands for chest to bar pull-ups.  This year, none!  RX’d it!  Really happy with how I did.  Next year will be better!!!.

Overall this was a great 2013 Open.  Had a great time with all the other CFSK folk killing these WODs every week.  Had to go back and redo a couple of the WODs which I was able to turn in better scores when I did.  Happy to do it all RX with no scaling unlike last year.  I have a full year to get ready for the next Open which I will be faster and stronger.

Crossfit Open WOD 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:

135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar…..

So on…

Total reps: 61

This was a tough one.  135lbs got heavy really quick.  

TUESDAY, MARCH 26, 2013 Front Squat PR

Warm Up: 150 Ball Slams  time: 5:50

Strength: 1 - Rep Max - Front Squat  265# PR

Conditioning: 12:00 AMRAP
50 - Step Ups on the box
30 - HR Push Ups
15 - Pull Ups
Total: 2 Rounds plus 9 Step Ups

MONDAY, MARCH 25, 2013

3 Rounds For Time

30 - Hollow Rocks
300 Meter Row/Run
30 - KB Swings 52#/44#

Every 3:00 - Complete 5 BB High Pull 45#/65# (Power Cleans 85#)
Time: 14:50

Ran the first 300 but rowed the last 2.
Had to do powercleans because of my right shoulder.