Bens WOD Dec 22

5 Rounds

7 Power Clean 95lbs

7 Pullups

No time...my mom showed up in the middle of it and I had to break it in two...Oh well did something.

Dec 21 Bens WOD

CrossFit Total

Press- 135-145F-145F

Back Squat 245-265-295PR

Deadlift 335-345-365PR

Total 795

Good day. My press sucked bad and is really disapointing but the BS and DL were both PRs and the Dl was a 30lb pr and I still had more in the tank. When I look at my last six months of training, I really shouldnt be suprised that my leg strength has increased but not my shoulders. Weakness identified and now time to work on it.

Dec 19 & 20 - Shane's WOD

Dec 19 - With my Dad and Brother, loaded and unloaded 137 rectangular bales of hay.  Not super intense, but still great functional fitness exercise.

Dec 20 - "The CrossFit Total"
3 attempts each lift, CrossFit journal rules followed.
Standing Press: 155-170PR-175Fail
Back Squat: 225-315-335PR
Deadlift: 375-395PR-x
900# total PR

Well, three PRs on one day... definitely can't complain about that.  I tried not to get greedy on the back squat and deadlift even though I know I still have more there, especially on the deadlift.  I decided to take the advise of many experienced lifters and take a measured longterm approach knowing there will be another day for another PR.  Very happy though.

Karen and My brother Cruz did this with me as well.  I'm hoping I can remember their numbers...

Karen:
SP 75-85Fail-70
BS 185-x-x
DL 185-225-235PR
490# total PR
GREAT JOB KAREN!  Nice work on the deadlift, you are getting there!  Awesome!

Cruz:
SP 85-95-105Fail
BS 135-155-185
DL 185-225Fail-200
480# total
Awesome job Cruz!  This was his first ever CrossFit total and his first ever 1RM attempt at any of these lifts, so technically they were all PRs!  Cruz weighs about 135#, so this was a great job for him, especially for his first try.  We will re-test him on these lifts at the end of Christmas break and see how much he improved.

DEC 19 BENS WOD

Skin 1.5 miles climb 1000 vertical feet

(Skinning is going uphill on skis for you flatlanders)

29:53

First day on the skins. You dont move real fast but it feels kinda like a slow run except you work the leg muscles alot more...a bit sore today. Best part was skiing down during the sunset.

Dec 18 Bens WOD

Deadlift

Build to a Heavy triple quickly and then go for a heavy single just under PR

295, 335

5 Rounds

Press Cluster 1.1.1.1.1

20 KB Swings 2 Pood

60 Sec Rest between rounds and movements

(Press Cluster is start in rack, press once, back in rack for 10 sec then repeat 5 times)

95,105,115,125,115

All KBS Unbroken

I got this from OPT. The press cluster was very painful but the setup allowed me to move more weight than if I had just done press 5 reps. The KB swings were a total mental and willpower test to keep it moving.

Dec 17 - Shane's WOD

From CrossFit Central:

10-9-8-7-6-5-4-3-2-1 rep rounds for time:
2 pood kb swing
knees to elbows
5:34

Good WOD.  Actually ended up feeling a little too easy.  But I'll take it because I am super sore from the previous days.  Rest day tomorrow.  Getting hay on Saturday.  Be back at it on Sunday.

Dec 16 - Shane's WOD

From CrossFit Central:

5 rounds for time:
100ft walking lunges with 45# plate overhead
30 boxjumps 24"

This was leg torture.  I had to do approximately half of the boxjumps as step ups just to be able to keep moving.  Didn't time it.  Did the whole thing outside in the driveway.  Somehow...still fun.

5 Rounds

3 Muscle Ups

15 KTE

30 Double Unders

14:35

Shane wrote this one and he is officially an asshole. I had considerable equipment problems. The cam on my rings failed and I had to knot the strap to keep it from slipping and my jumprope was frozen in a bent snake. That being said, great wod and a beat down. I could definatley feel the altitude on the DU.

Dec 15 - Shane's WOD

I'm doing my next 3 days straight from CrossFit Central's posted WODs on their website...

5 rounds for max reps:
1 minute pull-ups
1 minute burpees
1 minute floor to overhead any way 135#

This was exceptionally brutal.  Totally kicked my ass.  I didn't even try to keep up with reps.  I thought I would be able to clean and thruster the 135#, but after the pull-ups and burpees I kept to clean and jerking it, and that was smoking me too.  If you are ever in need of a quick 15 minute beat-down, this will do the trick.

This was a great WOD though.

Dec 16 Bens WOD

Bench Press 3-3-3-3-3

155-165-175-175-185

AMRAP 12 Min

6x Pullups at 38 LBS

12x 1 Pood KB Snatch to Windmill (6 each arm)

60m Tire Drag (30m front and 30m back)

3 Rounds plus 6x pullups and 6x snatch/windmill

I sucked at BP today. Need to rig up a spot stand casue fear kept me from going to heavy. The tire drag was awesome...it will break you off and stop you in your tracks.