Thursday, March 14, 2013

Friday 3.15.13

Alex, Barousse, Taylor

MASTERS & REGIONAL ATHLETES
1.  Row
3 x 300m, rest as needed


GAMES ATHLETES
1.  Back Squat
5 x 3, across 

2.  3 RFT
20 Front Squats, 135/95
20 Burpees
20 TTB

3.  Cash Out
3 Rounds, not for time
600m Run or Row, based on greatest weakness.
30 Hip Extensions
15 L-Pull ups

"Squat, Jump, Throw, Lift."
- Greg Glassman

31 comments:

  1. This comment has been removed by the author.

    ReplyDelete
  2. This comment has been removed by the author.

    ReplyDelete
  3. 3x300.....:58/1:00/:57. 3 mins rest in between.

    ReplyDelete
  4. Bs 315, 335, 355. These felt crappy. Everything tight so left it there

    Wod 10:25. Ttb were slow

    Cash out with runs, hip ext, subbed handstand holds/shoulder taps for l sit pullups. Just felt like doing some hstands.

    ReplyDelete
  5. My calves are locked. Up. Today haha

    ReplyDelete
    Replies
    1. Are you going to hit it again on Sunday Dex?

      Delete
  6. 1 round of general warm-up with 1:02 on all three sets of 300m row, 3 minutes of rest in between each set

    ReplyDelete
  7. My knee has a little swelling -- happens with a lot of jumping, but with treatment for the next 24 hours, I can be prepared for Sunday.

    But in case I do not go for the redo, can we go with the program from Saturday to Tuesday? What's the ideal?

    ReplyDelete
  8. my guess is if your not redoing the workout... then no need for extra rest ... however if u r not going to redo workout based on injury,.. I would modify to rest your legs so u can be good for week 3

    ReplyDelete
  9. Rows done, not a sprint pace. Worked muscle ups for the rest of the hour, first muscle up success!! Today's probably the best day of my Crossfit career. Damn it feels good to finally have one.

    ReplyDelete
  10. Went easy on the row, stayed between 1 and 1:10 for all 3 with a 1 minute rest. My left achillies is a little sore and my right foot is super sore, will be rolling the shit out of them with a lacrosse ball untill Sunday and then hopefully get after 13.2 again.

    ReplyDelete
  11. I'm a day behind and I've got class all weekend so I did 13.2 early this morning. As was the case on 13.1, I was DFL (dead f'ing last) among this community. 200 measly reps.

    I really underestimated the impact of this illness I've had (sore throat, sinus pressure, beastly cough). It stuck around for a good 10+ days, missed a day of work from it, and missed a TON of gym time. When I finished 13.2 I really let it get to me mentally. I need to not be so hard on myself and just get back into the swing of things and try to redeem myself on the last 3 weeks. I feel like I can't even use weeks 1 and 2 as a basis of comparison to my former self, that's how bad they were. I did 4 reps @ 165# in 13.1 last year, I didn't even get through the round of 20 burpees this year. So frustrated right now.

    ReplyDelete
    Replies
    1. hey there ... couple of things... hope this helps
      1. forgive yourself... shit happens ... you can forgive snd not forget ... at the end of it all ... as long as u did the best u could at that moment ... than there is no need to find reasons y ... it is what it is... now lets learn from it ...
      2. your illness ... prior to coming down sick , how was your diet? how was your sleep? I know we often can't avoid daily stress ...but keeping these 2 things in check can secure u a healthier season
      3. if diet /sleep were in check ... and u get sick... my go to remedy ( at the onset of ANY symptoms) is 6 packs of emergen-c a day along with zicam oral spray :)
      4. all of this advice can NOT change what has been... but can only make the future better.. things don't always go our way... but it's how we react and lean from life'a experiences that help us to better ourselves for tomorrow ;)

      Delete
    2. Cheryl, I truly appreciate your response and kind words.

      1 - I know I am being hard on myself and it will pass as soon as I get back on track and maybe hit a WOD that favors me.

      2 - I won't claim to have a perfect diet, but I strive for a "primal" approach with some full fat dairy and oats/rice for additional carbs. I enjoy things from time to time to keep my sanity. I sleep at least 7 hours a night at minimum. However, I am preparing for my Professional Engineering license exam which is causing some added stress. I also have a 15 month old daughter and we spent an afternoon at a 2-year olds birthday party surrounded by about 12 little kids the day before I got sick.

      3 - I do one Emergen-c every morning, but SIX?! Haha, next time around I will go for it.

      Again, I appreciate the response and I'm sorry for the public vent.

      Delete
  12. Metcon: 10:17 RXd (core was so smashed from yesterday!!! Lol)

    Gymastics: 10mins of front lever work

    ReplyDelete
  13. Moderate 2k row..8:36
    L -sit tabada.


    Got a solid pain in my right arch from the first go...been rolling a lax ball and a bar under my foot to work it out...any other suggestions would be greatly appreciated...good luck on everyones second go!

    ReplyDelete
  14. - Regional Programming

    - 3 x 300 m Row (55.4s, 56.7s, 57.4s)
    - Went all out, felt good.

    ReplyDelete
  15. - mobility
    - 3x300, 1:02.2, 1:03.3, 1:02.3

    ReplyDelete
  16. Regional: 1:05, 1:05, 1:07 (rested 2 minutes between the first two, then judged an Open WOD - so about 15 min rest...wasn't warmed up anymore, I guess...)

    ReplyDelete
  17. Regional: 1:05, 1:05, 1:07 (rested 2 minutes between the first two, then judged an Open WOD - so about 15 min rest...wasn't warmed up anymore, I guess...)

    ReplyDelete
  18. 1. 215 across
    2. 8:55
    3. modified a little cuz I had a lot of pull up work in gymnastics ... did 600m run 30 ghd sit ups 30 hip extensions

    ttb got me today!

    ReplyDelete
  19. Regional:
    1.2*general warmup
    2. 100.9, 100.3, 59.6
    3. Stretch and play with the kids on trampoline
    4. Ice bath

    ReplyDelete
  20. Regional:
    1.2*general warmup
    2. 100.9, 100.3, 59.6
    3. Stretch and play with the kids on trampoline
    4. Ice bath

    ReplyDelete
  21. 1) 215 - felt really heavy
    2) don't even want to post after Cheryl...12:45
    3) didn't get to it today

    ReplyDelete
  22. 1. 165 across, felt about 80%, still figuring out how hard to push each day
    2. 13:30 (subbed push-ups for burpee and ghd to parallel for toes to bar)
    3. done except last set of L-pull-ups
    * not doing toes to bar now. fighting gnarly sinus infection so tried to not to breath so hard I went into a coughing spell.

    ReplyDelete
  23. Took it easy but wanted to do the work
    1) 255 across, light but back was fatigued from 13.2
    2) 11:00 walked through the transition and kept a moderately fast pace
    3) 5x15GHDSU

    ReplyDelete
  24. muscle up work. Strung together 5x2! some singles in between as well.
    3 back squauts 165#, 20 hollow rocks. 3 RNFT.

    ReplyDelete