Major’s CrossFit Blog
Workout Info
Weight: Didn’t way myself after last night
Sleep: 6 Hours
Health: Back is still sore
Mood: 9
Energy: 6
Stress: 3
Transportation: Drove
Location: CFV @8AM
Compare: Day 67
WOD:
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 7, 2008 in the line of duty.
Randy
75 Power Snatches For Time (75lbs)
4:00 (Rx’d) 1:01 PR!
I was not planning on working out this morning; the plan was to row this afternoon, but when I saw an opportunity to do Randy I had to take advantage! After last night I felt surprisingly well, and Randy is a fairly easy benchmark for me and I knew that I could get a huge PR. So I grabbed the lucky PVC and went for it.
My plan was to go 30-15-15-10-5, but my grip is still not there yet. I ended up starting out with 25 reps and then 15, after that it was just whatever I could do. My goal was sub 4 and I could have gotten it but I had to put the bar down after rep 73. That cost me 2 seconds and I got 4 minutes flat. A big PR but not sub 4, goal for next time is definitely sub 3:30.
Josh Everett takes on Randy with the LAPD Swat. Once again Josh Everett is a fucking beast! He opens with 45 unbroken reps and finishes with a time of 2:42... One day I will beat you in something Josh!
http://media.crossfit.com/cf-video/CrossFit_LAPDSWAT_Randy.mov
Coaching Schedule
7AM-8AM
Food Log: As prescribed (rx’d) or I will notate how I deviated.
Breakfast- Rx’d
Snack- Rx’d
Lunch- Rx’d
Snack-
Dinner-
Snack-
Post Wod- Rx’d
Notes-
Thursday, December 31, 2009
Comments Widget
The 8AM class today was the last class of the year for CFV and it was a big one with 20 people! I should have known that it would end with a fun benchmark! This was also my last group class at CFV for the for seeable future :(
It has been a great year for CFV and the last 7 months has changed my life! This picture is from back in May during my first benchmark Sunday WOD... Grace. My time then was five something, in October it was 1:44, now I think I could go 1:30. I was a different person than both physically & mentally.
The list of accomplishments at CFV for Lisa and I are endless. The most important thing though, is that CFV has allowed us to become the people we want to be... Healthy, Fit & Happy! Not to mention all of the amazing people we have met and become so close with these last 7 months. Then there is the fact that I start coaching at CFV on Monday morning! Amazing...
I have set my goals very high as far as an individual CrossFit’er goes. I have no idea what 2010 will hold for me, but I can tell you this, seeing that picture of me 7 months ago makes me think of only one thing... Next year at this time what will I think when I see a picture of myself now....
What will 2010 hold for me...
Sectionals in March... Top 20?
Regionals in May... Top 4? or will I be competing with the CFV Team?2010 CrossFit Games in July- Individual competitor? CFV Team Member?
Some Goals for 2010...
Level 1 Certification
Level 2 Certification
Olympic Certification
Sub 5:30 mile
Sub 21 min 5k
50 Pull-Ups
100 Double Unders
260# Snatch
355# Clean
600# Deadlift
400# Front Squat
300# Overhead Squat
15 BW Overhead Squats
300# Thruster
Back Lever
Sub 5 minute 30 Muscle Ups for time
18 Rounds of Nate
26 Rounds of Cindy
Sub 20 minute Barbara
Sub 3 minute Diane
6 minute Elizabeth
Sub 1:30 Isabel
2:30 Fran
Sub 4 Minute KING KONG!
-Stay Healthy
-Be the best Crossfit’er I can each day
-Work each day to become the best Coach & Trainer possible
HAPPY NEW YEAR EVERYONE!
