Spotty training again this week.
I did 'Grace' along with Rachel yesterday. I got 3:50. It was her first time. She'll smoke once she gets efficient. Video attached below.
Tomorrow I'll do the 11.6 WOD. I gave it a practice run on Wednesday and got 77 reps. I'd like to be closer to 90. I went slow and steady but am afraid that if I jump out of the gate quick then I'll blow up. We'll see.
Grace 04/28/11 from Andy Atkins on Vimeo.
Friday, April 29, 2011
Friday, April 22, 2011
I'm tired
Realized that I haven't posted my score from the 11.4 workout. I ended up only getting 25 overhead squats. Those were a lot tougher than I expected after the 60 burpees.
Today I did 11.5 which was AMRAP 20 minutes of:
5 Power Cleans 145#
10 Toes to Bar
15 Wall Ball
I ended with 8 rounds and 4 toes to bar.
I felt like I was moving in quicksand. I took a lot of breaks. For me this was a workout that showed my nutrition issue and lack of working out consistently (conditioning).
Today I did 11.5 which was AMRAP 20 minutes of:
5 Power Cleans 145#
10 Toes to Bar
15 Wall Ball
I ended with 8 rounds and 4 toes to bar.
I felt like I was moving in quicksand. I took a lot of breaks. For me this was a workout that showed my nutrition issue and lack of working out consistently (conditioning).
Wednesday, April 13, 2011
Another Wednesday
On Saturday I did CF Open WOD #3. 165# Squat clean and jerks AMRAP in 5 minutes. I ended up with a score of 31. 15 rounds plus a clean. I was not upset by that at all.
This week's is a doozy. It is AMRAP 10 minutes of 60 burpees over a barbell but facing the barbell, 30 overhead squats at 120# and 10 muscle-ups. Yikes. Should be an interesting one.
This week's is a doozy. It is AMRAP 10 minutes of 60 burpees over a barbell but facing the barbell, 30 overhead squats at 120# and 10 muscle-ups. Yikes. Should be an interesting one.
Wednesday, April 6, 2011
Hump day of this week
Well we got CF Open Wod #3 announced. It is AMRAP 5 minutes of 165# squat clean and jerk. Pretty heavy for a skinny dude like me. We'll see. Earlier today I tinkered with 175# sc/jerks. They were heavy.
Yesterday I went to the box and hit:
10 EMOTM
10 Wall-balls 20#
10 Box Jumps 24"
This was really hard. I completed 9 rounds and got 3 bxjp into the final minute. This wod sucked the life out of your legs.
Monday I did:
Run ~900m
30 wall ball (16# at school)
30 pull-ups
Finished around 7:20
Might rest some tomorrow. Need to get my legs ready for the WOD #3 which I will probably hit on either Saturday morning or Friday evening.
Yesterday I went to the box and hit:
10 EMOTM
10 Wall-balls 20#
10 Box Jumps 24"
This was really hard. I completed 9 rounds and got 3 bxjp into the final minute. This wod sucked the life out of your legs.
Monday I did:
Run ~900m
30 wall ball (16# at school)
30 pull-ups
Finished around 7:20
Might rest some tomorrow. Need to get my legs ready for the WOD #3 which I will probably hit on either Saturday morning or Friday evening.
Sunday, April 3, 2011
CF Open Wod #2
On Saturday morning I did the CrossFit Open Wod #2. I fell just short of 9 rounds and it was becuase of box jumps. They were very slow. A serious weakness. Then about 45 minutes after that I did:
Run 400
21 OHS @ 75#
21 Pull-ups
Run 400
15 OHS
15 Pull-ups
Run 400
9 OHS
9 Pull-ups
Time was 10:21
All OHS were unbroken and last set of pull-ups were unbroken. Couple of things I either learned (probably already knew). 1) I have trouble pushing hard on runs for fear that I won't have anything left to give when I get back in the gym. 2) When I come off the pull-up bar I won't get very many pull-ups in when I get back on. For example instead of going 14-7 in the first round it'll be more like 14-4-3. Put them on the list of things to work on.
Run 400
21 OHS @ 75#
21 Pull-ups
Run 400
15 OHS
15 Pull-ups
Run 400
9 OHS
9 Pull-ups
Time was 10:21
All OHS were unbroken and last set of pull-ups were unbroken. Couple of things I either learned (probably already knew). 1) I have trouble pushing hard on runs for fear that I won't have anything left to give when I get back in the gym. 2) When I come off the pull-up bar I won't get very many pull-ups in when I get back on. For example instead of going 14-7 in the first round it'll be more like 14-4-3. Put them on the list of things to work on.
Friday, April 1, 2011
Been awhile
Haven't posted in forever. But really who's reading.
I have been working out, but mainly just some met-cons and only hitting strength stuff when I feel like it.
Need to get strength wods more focused for sure and I have to crank up the intensity in other wods. I've noticed that recently I've been staying in that comfort zone.
I did hit CF Comp Wod #1 a couple weeks ago. I suck at double-unders and never train them so I had a bad attitude going into in. I got 4 rds + 8 du's. Not very good but the atmosphere was fun at the box.
This week's wod is AMRAP 15 of 9 DL @ 155, 12 hand release push-ups, 15 box jumps.
Again not playing to my strengths, but really what will? It'll be fun. I promise to post when I complete.
Here's a video of the last 2k row I did. PR'd. Dave's the chipmunk talking and grunting in the backround. Just making that clear.
I have been working out, but mainly just some met-cons and only hitting strength stuff when I feel like it.
Need to get strength wods more focused for sure and I have to crank up the intensity in other wods. I've noticed that recently I've been staying in that comfort zone.
I did hit CF Comp Wod #1 a couple weeks ago. I suck at double-unders and never train them so I had a bad attitude going into in. I got 4 rds + 8 du's. Not very good but the atmosphere was fun at the box.
This week's wod is AMRAP 15 of 9 DL @ 155, 12 hand release push-ups, 15 box jumps.
Again not playing to my strengths, but really what will? It'll be fun. I promise to post when I complete.
Here's a video of the last 2k row I did. PR'd. Dave's the chipmunk talking and grunting in the backround. Just making that clear.
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