20lb Wall Balls 2:4

Minutes: Rest

I kept them to around 40-42 reps each round.

Double Unders 2:4

Somewhere around 90-100 each round

It’s way tougher than it sounds.  I also did muscle up practice to warm up…

On Thursdays I can’t get to my gym so I visit a box by my house.  Desoto Crossfit.  A couple of guys that I went to High School with workout there so it’s fun to see them. I go to eh 5AM class!!! That’s early.

Strength:

Squat 5,5,3,3,1

Started at about 185 and ended at 265lbs.

MetCon:

Pull Ups 10-1

Handstand Pushups 10-1

So it was like a ladder, work down to 1 rep from 10.  Had to start kipping the HSPU’s.  12:19

Most distance runners log 1000/2000 miles per year. I just added mine up, and came to about 400. I don’t train like most runners, but I do love running!! Here’s to another year running.

Lots of cool things going down in 2012 for me.  Crossfit Certification, hopefully an affiliation/Garage gym, organizing and training for Leadville 100 in 2013, start coaching some new runners…can’t wait to get started!

Hopefully we’ll finish this film…

Tough one this morning after some front squats @ 175lbs and some handstand pushup work.

10 Rounds @ 115lbs.:

• 5 Power Cleans
• 5 Thrusters
• 5 Push Press

RX was 135lbs, but after a few test thrusters I knew that wasn’t happening for 10 rounds.  So I scaled to 115.  Finished in 25:30.  Tough WOD.

I’ve trained every day this week. Not bad for having ran a marathon Saturday.  Here’s today’s WOD:

5 Rounds:

• 10 Kb Swings 1.5 Pood
• 10 Box Jumps 24”
• 10 Knees to Elbows
• 10 Jumping Lunges

Finished in about 10:37.  Also did some back squats before this.  Feeling kind of weak, but I always feel this way when I am running a lot.  Running makes me WEAK! Haha!  I still love it.  Hoping for some weightlifting shoes for Christmas.  First of the year I might start getting stronger again.

5 Rounds:

• 3 Handstand Pushups
• 6 Turkish Get Ups
• 18 Burpees
• 36 Double Unders
• 3 Minutes Rest

Finished in 31:40

“Bradshaw”

10 Rounds

• 3 Handstand Pushups
• 6 Deadlifts (225lbs.)
• 12 Pullups
• 24 Double Unders

http://www.crossfit.com/mt-archive2/007957.html

Finished in 20:08

I missed a couple of posts, so here’s a catch up on a couple of days.  I ended up resting Thursday because I had too many other things going on. Anyway, Wednesday looked like this:

Weight:  180lbs.

Strength:

• Reverse Lunges x 5/Side (135lbs.)
• Bent Row x 6 (135lbs.)
• Barbell Rollouts x 6

Metcon:

3 Rounds:

• 800M Run
• 5Kb Push Press/Arm (1.5 Pood)
• 10 Box Jumps (31.5” Box)

Finished in 13:40 or something like that.

Then Today!

Weight: 179lbs.

Boom!  Hello 170’s.  Coach says to slow down and only work for 1 lb a week so that I’m not losing muscle mass or strength.  I guess I can handle that. :)

Strength:

• Sumo Deadlift x 3 (315lbs. until 4th round, went up to 355)
• Weighted Pullup x 3 (35lbs)
• Sprint one length of turf starting from pushup position

Did 4 rounds of that.  Then the Metcon:

21-15-9

• Ski Erg for Cals
• Wallball Shots (20lb.)
• Knees to Elbows

Finished in 7:53.  Knees to elbows got tough for me near the end, but still not a bad time.  

Ok, so I’m kicking off my adventure in coaching.  I live in Desoto County, MS so I decided upon “Run Desoto” for a name because the URL wasn’t taken and neither was the Twitter username.  So my first program will be a “First 5K” program starting in late February I think.  I’m working on the details now, but keep up and if you happen to know any potential runners in northwest MS send them my way. :)  Follow the progress on Facebook or Twitter:  http://www.facebook.com/rundesoto  or @RunDesoto on Twitter.  Also, http://www.rundesoto.com will be up and running soon.  Wish me luck.  I hope to have equipment in my garage by March-ish and I can start working on my Crossfit affilation. :)

Weight: 182.2

Competition cycle I’m on called for:

• 10 Cast Wall Walks
• Ring Handstand Holds 30 seconds on 45 seconds off
• 10 Rounds Run 60 seconds Rest 60 Seconds

I had a pretty big urge to kill a WOD this morning so I skipped the running above and did the WOD with the class:

• 500m Row
• 40 Wall Balls (20lb)
• 30 Knees to Elbows
• 20 Sit Ups
• 10 Pull Ups
• 500m Ski Erg

Crushed it in 8:30.  Felt really good.

Looked like this:

A1: Power Clean + 2 Clean - 65% x 3 x 2; 70% x 3 x 3B1: Clean High-Pull - 70% x 5 x 3; 75% x 5 x 2C1: Snatch Balance - 60% x 3 x 2; 65% x 3; 70% x 3 x 2D1: Push Press x 5 x 5 Then did…
4 Rounds:

• 5 Russian Dips
• 10 Bar Dips
• 15 Pushups
• max L-sit time
• rest 3 min