Reconstruction Saturday

10 bodyweight bench presses (got 6 at #165, probably due to shoulder that is still sore)

20 ring dips

30 push-ups

40 cleans (#95)

50 deadlifts (#95)

60 wall balls (#20)

70 squats

80 butterfly sit-ups

90 Russian twists (sitting)

100 wall ball sit ups

90 Russian twists (standing)

80 sit-ups

70 squats

60 pull-ups

50 ball slams (#20)

40 Kettlebell swings (1.5 pood)

30 thrusters (#65)

20 burpees

10 HSPU

At an hour and twenty minutes into this workout, I still was not done. I finished the kettlebell swings, and had to leave. Had I finished, I'm guessing I'd have been about 10 minutes behind the earliest person to complete it, so I didn't feel too bad about the effort. 

Pure pain

3 rounds for time of:

Run 800 meters

1.5 pood Kettlebell swing, 21 reps

95 pound thruster, 21 reps

21 pull-ups

Wow, this one hurt - 34:25. I still don't have the rhythm down for high rep pull-ups, and that hurt. Honestly, though, I was pretty burned by the thrusters too. This one was especially hard coming on the heels of FGB.

Fight Gone Bad

This is my second time doing this workout since starting Crossfit. I don't recall the first score, but I think it was in the 220's. Today I performed the workout as prescribed, and posted a 279. I feel pretty good about this, though my first round was far better than the second and third. If I'd been able to keep up the pace a bit better, I think I could've broken 300. Next time...

From the Crossfit website:

Three rounds of:

Row (calories)

Wall-ball, 20 pound ball, 10 ft target (reps)

Sumo deadlift high-pull, 75 pounds (reps

Box jump, 20" box (reps)

Push-press, 75 pounds (reps)

In this workout you move from each of the five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to the next station immediately for best score. One points is given for each rep, except on the rower where each calorie is one point. 

Emperor of the Ottoman Empire

Cindy's Ugly Sister

Today's WOD:

Complete as many rounds in 20 minutes as you can of:

15 Pull-ups

30 Push-ups

45 Squats

I got to the push-ups in the fifth round. Hopefully, I can complete 5 next time, but the pull-ups are still killing me. I think once I get kipping down, I should be able blast through a little bit more.

Hang Power Snatch

Quick post today - 1 rep. max of 115 lbs. I should be able to get a lot more on this, once I get my brain trained to accept getting low and under the bar.