(Hang) Squat Clean and Jerk / "Dec Dot Com"

A. Hang Squat Clean +1 Jerk 3-3-3
155-170(PR)-175(PR)

The last time I did this, I went up to 165. 


B. Clean & Jerk 1-1-1

175-195-205(PR)

This is a record for a squat clean and jerk for me.  My PR for the power clean and jerk is 210.  My confidence in the squat cleans has grown. 


C. “Dec Dot Com”
3 rounds for time:
250m Row
14 DB Push Press (7 each arm, 55lb)
14 Ring Rows

5:59

Sweet Tooth

Partner workout.  Nathan and I reprised "Nat-Ty By Nature."

Picture a running clock, with five consecutive 5-minute periods.

A. First five minutes: While I did 11 burpees, 11 pull-ups and 11 burpulls (we could do it at whatever pace we wanted), Nathan did a 5-min AMRAP of:
(95lb barbell)
3 hang power cleans
4 push press
5 thrusters   
He did 6 rounds.

Second five minutes: We switched places.  I did the barbell complex AMRAP (which got bad surprisingly quick, like halfway through the second round) and Nathan did the 11-11-11. 
I did 5 rounds.


B. Third five minutes: I did the 11-11-11, and Nathan did a 5-min AMRAP of:
5 box jumps (20")
1 clean and jerk in the first round, 2 in the second round, 3 in the third, etc
He did 6 rounds.

Fourth five minutes: We switched. 
I did 6 rounds.



C. Final five minutes: Medicine ball situps, passing the ball back and fourth. 

We combined for 131. 

Push Press / Deadlift / "6 Minutes"

A. Push Press 3-3-3-3

155-165-175-190 (PR)


B. Deadlift 1x5

Warmed up with 135 and 225, then did 295x5


C. "Six Minutes"
1 minute of pull-ups
4 minutes of burpee box-jumps (24'')
1 minute of pull-ups

I counted 82 reps.  I would say that total is plus or minus 3 reps.  More likely minus. 

Partner Loredo / Girl-weight KB snatches

A. Partner Loredo

6 rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
500m Row

I teamed up with Nathan  (Team "Nat-Ty By Nature") and we finished this fucker in 19:20. 

We split up the sets into quick shots of 6 reps each, and divided the rowing into 250m stretches,  Because the second person to finish rowing didn't get as much recovery time as the first (it doesn't take a minute to do 6 squats, obviously), we had the person who got more rest do 20 squats of the follwing set. 


B. Max KB Snatches in 5 minutes

I did 92, but only with 35lbs.  I didn't even realize that was the weight that Nathan picked out for us.  His excuse was that was what Steve and Giles were using.  Once he realized they were using the prescribed 55lbs, that's what he did, so I look like a sissy.    Of course, I could have done another five minutes with the proper weight, but that didn't seem very appealing. 

Back Squats / Metcon

A. Back Squat 5-5-5


Ended with 265x5.  Not a PR, but good enough for today. 


B. 60:30 (60 seconds work, 30 seconds rest)

Double-unders
Rowing
Mountain climbers with twist
5 yards of shuffle/Carioca combo

4 rounds, no results recorded. 

Double unders were a challenge.  I whipped my love handle something fierce in the first round and spent most of that minute whining about it.  That shit hurts. 

NE Regional #1

First time at CrossFit in three weeks. 

A. 0:00-0:10 Dynamic warm-up


The Boy joined in, doing inchworms, buttkicks, shuffles.  He cheated a lot. 

B. 0:10-0:20 Kettlebell Snatch practice, using various weights

I went up to 55lbs, doing reps of 5 on each arm and managed to avoid smashing the back of my wrist too much. 


C. 0:20-0:50 Metcon = 2010 Northeast Regional Event 1

21-15- and 9 reps, for time of:

Overhead squats – 115  (RX'd weight was 135lb)
Pull-ups
I did this in 9:20. 

(Hang) Clean & Jerks and Two-Thirds Karen

A. 3 Hang Clean + 1 Jerk x3 (add weight each set)

Three consecutive hang squat cleans without dropping the bar, then finishing with a single jerk.
Got up to 165.

Clean & Jerk from the floor 1-1-1, max effort
175-185-195

I stuck to squat cleans.  My last jerk was ugly. 

.

B. “2/3 Karen” For time: 100 Wall Ball

 

4:39

Christmas Crusher

Teams of two. Partners will alternate tasks with only ONE partner working at a time.For example:Partner A rowPartner B wall ballPartner A BurpeesPartner B row

20min AMRAP:250m Row20 Wall Balls 14lb/20lb 20 Over the erg burpees

I partnered with Steve and Raichel, with Steve and I working simultaneously. 

We got six rounds, plus 100m rowed. 

Push Press and the Rest is Burpees

 A. Push Press 3-3-3-3

135-155-175-185 (PR)


B. “The Rest is Burpees”
5 rounds, starting every 4 minutes:
Each round is 25 reps total
- Max reps Front Squat (BW )
- Burpees (remaining reps up to 25)
Score is total reps of front squats.

Curse my 185lb body.  I ended up with a total of 38 front squats. 

I think my reps for each round were this:

11-9-7-5-6

I suck at dodgeball

We played dodgeball.  Sounds fun, right?

Well, remember one of the basic tenets of CrossFit is "Our fun is not fun."

Everytime you get eliminated, you have to do 25 of a designated exercise, depending on the colour of the ball that eliminated you.  Push-ups, squats, sit-ups or burpees. 

I kept getting nailed by the damn push-up ball.  It basically looked like the scene in Dodgeball where the dude from the ``I`m a Mac.``   ``I`m a PC.`` ads kept getting drilled. 

Nonetheless, our team, the Purple Cobras, won three games to two.