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Thursday, April 30, 2009

Elizabeth 4-30-09



Power Cleans 135lbs
Bar Dips

9:57 (53 sec PR) 

Splits: 3:15/7:47/9:57

Compare to 10:50 on 1-23-09  and 13:30 on 4-13-09

Dips are still the limiting factor but I'm very happy with this PR.  I was 3:33 slower only 17 days ago!  I'd say I'm back to where I was with my metcon and now starting to improve again.  Yahoo!

Monday, April 27, 2009

Nor Cal Qualifier Workout 4-29-09 So Cal Qualifier Workout 4-27-09


Cash in:  30 Double Unders, Ring dips 6,5,5, Snatch Skill work while teaching my crazy hardcore sister in law how to Snatch.  I'll leave the details for you to share.  Excellent work today.  We were definitely all pushing it hard.

Nor Cal Regional Qualifier Workout A

For time:
Row 500m
30 Burpees
10 Shoulder-to-Overhead (Men 165#, Women 95#)


Finished the row in 1:47.  Finished the burpees in 4:45.  Did split jerks.  Failed 3 times.  Moved pretty slow on those doing 1 set of 2 then all singles.  But seeing how the most I've ever done with 165 is 3 reps, I'm pleased I got the work done.  Had I not failed 3 times I would have cut out 1 possibly two minutes.  Next time I'll nail them.  I did these from a rack.  I'm not sure if they'll use racks at the qualifier.  Probably not.  To have to clean it from the floor would have definitely effected my time.  The firebreathers will roll right through this wod and finish the 165lbs in a single set, crushing my time.  My goal was to finish under ten though so I'm pleased with that.  I'm also glad I didn't scale it down.  

Cash Out: 20 HSPU negatives 


Cash in:  30 Double Unders, 3 x 5 Ring Dips

Crossfit Games So Cal Regional Qualifiers 

For Time:
2k Row
Followed by Six rounds of:
20 Box Jumps - 24"
10 Wall Balls - 10', 20lbs


That would have put me in 59th place.  My row was done in 8:04 (or 8:01 according to the C2 rower).  I tried to motor through the rest with little rest.  Not blazing fast cycle rate but no real large rest periods.  A few 5 breath rests and tried for quick transitions.  That was a grind.  

I used strict games standards on this wod.  I went with the So Cal Qualifier standards of 'the top limit of the movement is when both feet are in contact with the box and your hips and legs are fully extended'.  I also added that my entire feet including my heels had to be on the box, nothing hanging off the edge.  I got that idea from the mid atlantic qualifiers, I'm not sure if that was part of So Cal's standards or not, but seemed like a good idea to me.  Wall balls had to be caught to be counted.  I got called by my brother on a good handful of them due to height and dropping a couple.  

I just realized that they used a 20" box.  Oh well.  Better to scale up then down.

Cash Out: 2:00 in Hand Stand against wall

Sunday, April 26, 2009

Jerks and Snatch/C2B Pu 4-26-09

Push Jerk

3 x 95
3 x 115
3 x 135
3 x 155
3 x 165
3 x 175 (split jerks)
(F), 2 x 185 (PR), (F) (split jerks)

2009 Crossfit Games Mid Atlantic Regional Qualifiers Final Workout

21 - 15 - 9

95lb Squat Snatch
Chest to Bar Pullups


This smoked me.  What a great WOD!  I was pleased to do these as squat snatches and not as power snatches and then an OHS.  Didn't fail on any.  Snatches broken 10/more or less singles, singles, singles  Pullups were broken 7/7/7, 5/5/5, 9  Splits: 5'08/10'30/13'03

So I was happy with my time and would have come in 62nd place out of 120 competitors at the Mid Atlantic Qualifiers on that WOD.  My cousin competed there and came in 53rd overall.  Good job Waingro!  Makes me think about making it a commitment to compete in next year's qualifiers with two goals:  1) finish all wods with no DNQ's   2) finish in the top 3/4  ...  I think those are fairly reasonable and achievable.  I'd be thrilled with both and it might be a great motivator.  I'll have to do some more thinking on it.  It is tough to know how much more I can improve in the next year.  Barring any real injury and if I stay consistent, it may be doable to be able to compete.  I know I have no hope of any kind of winning performance, but to compete would be a real kick in the shorts!

Saturday, April 25, 2009

Front Squat and Muscleup/Box Jump 4-25-09

Front Squat

95 x 5
115 x 3
135 x 3
155 x 3
185 x 3
195 x 3

Was planning on 205 x 3 and maybe 210 or 215, but I tweaked my back a little on the last set.  Grrrrrrrr  

5 Rounds for time:

4 Muscleups
15 Box Jumps - 30"


Time for a much needed rest day.  Hopefully my back will soon cooperate because I have just got back into the groove of consistency again.  Its the usual trouble spot and doesn't feel too bad.  

Cashout:  10 HSPU negatives

Thursday, April 23, 2009

OHS and Angie 4-23-09

Overhead Squat

45 x 10
65 x 5
95 x 3
115 x 3
135 x 3
145 x 3
155 x 3
160 x 2 (PR) failed on 3rd


100 Pullups 8:39
100 Pushups 16:52
100 Situps 20:00
100 Squats

22:43 (PR by 3:27)

My pullups should have been a lot faster.  I was really feeling those weighted pullups from yesterday.  Oh well.  Can't complain with a 3 and a half minute PR.  Woohoo!  Next time I do it, I should be around 20:00.  Good day in the gym.

Wednesday, April 22, 2009

Weighted Pullups 4-22-09


1 x 20lb
1 x 35lb
1 x 45lb
1 x 55lb
1 x 65lb
1 x 75lb (PR)

3 x 5 35lb (PR)

Today was supposed to be a rest day.  But all this talk about the regional qualifiers and games has me pumped up, so I decided to do a quick workout.  

Tuesday, April 21, 2009

Karen 4-21-09


3 x 225
3 x 265
3 x 285
3 x 295
3 x 305

Gotta get back in the swing of lifting heavy consistently.

Karen (Porch Scaling)

100 Wallball - 20lb ball, 10' target

6:32 (PR)

Worked pretty hard on that one and was happy with my time.

Bought an Inzer power belt for squatting.  

Monday, April 20, 2009

Isabel 4-20-09


For time:
Snatch 95lbs, 30 reps


I was on the fence if I should do 95lbs or 115.  I'll do 115 next time, but it'll probably take close to 10 min.

Cash out:

Turkish Getups with Kettlebell

3lb5 x 2
44lb x 2
53lb x 1
62lb x 1
70lb x 1
88lb failed with right, didn't try it with my left

One rep = stand up and lay back down with each hand

Saturday, April 18, 2009

Weighted Dips and Push Jerk/Pullups/KB Swings 4-17-09

Weighted Dips

5 x 15lbs
5 x 25lbs
4 x 40lbs (PR) Failed on 5th rep...just couldn't quite lock it out

AMRAP 10min:

5 Push Jerk 135lbs
10 Pullups
15 Kettlebell Swings 70lbs

11 KB Swings short of 4 rounds

Should have pushed harder to get the full 4 rounds.

Thursday, April 16, 2009

Danny 4-16-09

AMRAP 20 min (pack version):

30 Box Jump 20" 
20 Push Press 95lbs
30 Pullups

4 Pullups short of 3 rounds.  Doh!  Was really gunning for the full 3.

Sgt Dan Sakai lived 5 houses from me.  For those who don’t know, I’m also a Police Officer in the Bay Area.  I did not know him as well as I would have liked to.  By all accounts he was one of the friendliest guys you could meet, always with a smile on his face.  Loving father and husband, SWAT team leader, former K9, OPD’s rifle trainer, and consummate professional, he died attempting to put away a true monster and predator of society (DNA matches Lovelle Mixon to a rape case with a 12 y/o victim, is tied to a previous homicide, and had obviously just killed two cops).  Thank you for standing in the breech and facing the enemy when others could or would not.  Dan you will not soon be forgotten my brother!  Our prayers and support continue to be with the family and loved ones of the 4 who were lost. 

Thank you Crossfit for being the classy outfit that you are to create workouts such as these.

Let us all honor them even in a small way such as this by hitting this WOD with everything we’ve got.  This one is for you Sarge!

Wednesday, April 15, 2009

Shoulder Press and Deadlift/Air Squat/HSPU 4-15-09

Shoulder Press

95 x 5
100 x 5
105 x 5

Pitiful numbers, but its the first time in over 4 months that I've done any kind of shoulder press.  Regression sucketh much.

From the 2009 Great Basin Regional Qualifiers

Complete 5 rounds for time of:
Deadlifts x 7 reps 255lbs (down from 275)
30 Air Squats
7 Handstand Push Ups (bridged to toes)


This was a tough one.  Can't wait to get back to where I was and really start improving from there.

Monday, April 13, 2009

Elizabeth 4-13-09


21 - 15 - 9

Power Cleans 135lbs
Bar Dips


2:40 sec off my PR...doh!   Oh well...It was a good workout.

Then went indoor climbing for 3 hours.


15 - 12 - 9

Deadlift 225lb 
250m Row


Thursday, April 9, 2009

Snatch 4-9-09


45 x 5
65 x 5
95 x 5
115 x 5 (PR)
125 x 1 (PR)

These are PR's for a full snatch, but quite far from my power snatch PR's.

Had a number of failures throughout.  But these were bonafide snatches with sinking down into a full, deep OHS.  The weight wasn't hard to get overhead, it was just a balance thing and not being solid while catching it in the OHS position.  My power snatch is much stronger...for now.  

Wednesday, April 8, 2009

Foot Pursuit and Clean 4-8-09

2 Foot Pursuits where I was the suspect running from a recruit

10 burpees, 25 pushups, 32 jumping lunges.... Done in between foot pursuits just to keep the recruits moving.

Squat Clean

65 x 5
95 x 5
115 x 3
135 x 3
145 x 3
155 x 3
165 x 3
175 x 3
180 x 3 (PR)

I wasn't very confident that I'd do well because it has been so long since I cleaned.  I was happy to PR!

Should have done some kind of metcon because those foot pursuits weren't really a workout, but oh well.  

Monday, April 6, 2009

Dips and Burpees 4-6-09

Weighted Dips

5 x 20lbs
5 x 25lbs
5 x 35lbs

50 Burpees


Its been a week since I worked out last.  I'm definitely feeling the effects of recent injuries and not being consistent in the gym these last two months.  Felt sluggish and yet I was happy with the intensity I brought to the burpees.