'09 Games Wall Ball/Squat Snatch Workout

This one hurt. More than usual anyway.

3 rounds for time:
30 wall ball shots, 20lb ball, 10' target
30 squat snatches, 75lbs

Sunday Morning WOD

I did this chipper earlier today. During my last cycle of 3 days on, I completed two WODs per day, and I'm hoping to do the same with this cycle. My ability to recovery is really the only limiting factor, and so far, so good.

The other WOD I did today comes from the CrossFit main site. It is:
3 rounds for time of:
95lb front squat, 21 reps
40ft handstand walk
30 GHD sit ups
40ft handstand walk

I was hoping to do this under fifteen minutes and I ended up with 14:55! Wahooo! Good day of CrossFitting, yes sir.

Twoadays.

I've been ramping up my workout frequency over the past several days, trying to complete two WODs per day with some gymnastics skill work mixed in at some point.

Yesterday morning I did 21-15-9 reps for time of:
Turkish get ups & sotts press, both with the 45lb barbell.

Despite having done this workout a couple of times before, the Turkish get ups continue to frustrate me. It's a skill that my body and brain seem to have no interest in appropriating. My time was 16:36. Just to put that in perspective, I've seen it done in under 7 minutes. My accuracy, coordination, and balance with the barbell are all in need of some serious attention.

In the evening I did the CF mainsite workout from two days ago, which is:

Complete as many rounds and reps as possible in 20 minutes (aka 20-min AMRAP) of:
5 chest to bar pull ups
10 wall ball shots, 20lb ball, 10' target
15 kettle bell swings, 53lbs

The KB swings were the real wrench in the works for this one, though I managed to do every set of each exercise completely unbroken until the 11th round, which was also my last.


This morning I tried to devise a workout that targeted some different movements and time domains than yesterday's two. I came up with,

3 rounds for time of:
50 double unders
30 GHD sit ups,

finishing in 7:11. A nice blend of skill, speed, and stamina without causing too much strain for my hands, which were a bit raw after yesterday's 165 KB swings and 55 c2b pull ups.

Soon I'm off to do today's second WOD, which will be:

For time:
135lb squat clean, 10 reps
1 rope ascent
135lb squat clean, 9 reps
1 rope ascent
...
135lb squat clean, 1 rep
1 rope ascent

I'll post my time later. I'm hoping for under ten minutes.

Seis de Mayo WOD

This workout was posted on the CF main site earlier this week. It is:

21-15-9 reps for time of
95lb overhead squat
burpees

This is a short sprint of a workout that I was hoping to go sub five on, but I'm still too slow on those overhead squats! Still, it's a fun WOD that I'm sure to come back to. Enjoy!

Oh, and as with the 11.6 video, I apologize for the chronic white noise in the background that sounds like I set the camera next to a propane heater or something. I don't know why the camera is doing this, but I hope to get it resolved soon. In the meantime, you may want to turn the volume down on these.

Open 11.6 Workout

This is the sixth workout of the 2011 Reebok CrossFit games open. It is a 7 minute AMRAP of two movements--a 100lb thruster and chest-to-bar pull ups.

The rep scheme is as follows:
3 thrusters
3 c2b pull ups
6 thrusters
6 c2b pull ups
9 thrusters
9 c2b pull ups
and so on and so on, as high as you can go within the allotted time.

I made it through 15 thrusters and 4 chest-to-bar pull ups before the seven minutes expired.

Spring Chipper