WOD #1

3 Rep Overhead Squat

205-225(f2)-225-235 (10lb PR +Body Weight)

The overheads felt pretty strong this morning, I lost my concentration a bit during the workout and let the weight come forward on my second set  (rep 3) at 225.  A good lesson as it was obvious that I overlooked the weight, I was looking past it and forward to 235! Lesson learned...

On a brighter note I got a 10 pound PR and did my body weight three times. I stopped at 3, but I think I could have got 4 or 5 reps. Within the crossfit community it is always a goal and quite the accomplishment to do your body weight 15 times on the overhead squat. My goal is to get down to 215 pounds so I have no doubt that by then if not before I will be able to accomplish this goal!

Tabata Mash

1.5 pd KBS + Double Unders

(post lowest rep and add them together for your score)

10+11=21

I got 10 on each round of the KBS swings. Maybe 11 is possible but not likely. You just can’t do them much faster. The 1.5 pood is almost getting to easy for me. I need to start getting accustomed to using the 2 pood during each wod.

The Double-Unders felt really good this morning.  I think the practice is paying off! Granted they weren’t consecutive but they were easy and consistent. I did pretty much every round unbroken except the first and last, I have no doubt that I could have gotten 15 on each round had I been in sync on the first round...

WOD #2

2k Row

7:42.3

This was my first 2k and it kicked my ass! After the first 500m I had a tough time keeping my pace under 2mins. I also had the damper set at 8 which I think was to high. Next time I’ll put it at 6 and will look forward to attacking this fresh. There is no reason why I shouldn’t be closer if not below 7 mins.

weight 5 minutes then,

3 Rounds For Time

5 Chest-to-bar Pull-ups

10 Ring Dips

15 GHD’s

7:33 (Rx’d)

Surprisingly the chest-to-bars were pretty solid for me. I did all three sets unbroken and they felt strong. As for the ring dips... Well they were a disaster, my first set was pretty solid with two sets of 5, but after that it was all single and double sets. It would have been more beneficial for me to do bar dips. The GHD’s were fairly solid but I was so wrecked from everything else that mentally they just tore me down.

There is a ton of improvement for me on this... especially on the ring dips!

On a brighter note I was sharing some of my new found knowledge regarding double-unders with a fellow crossfit’er and I got 5 in a row... a two rep PR!!!