Tues, 12/22/09

0930 PCF WOD

4 Rounds
AMRAP in 4 minutes of:
5 Pull-ups
10 Kettlebell Swings
20 Double Unders
Rest 2 minutes between rounds

Intensity should remain high, so if you cannot string significant numbers of double unders together, do 2x single unders.
At the beginning of the next round, begin where you finished the last round. So if you did 5 Pull-ups, 10 KB Swings, and 5 Double Unders, start with 15 Double Unders at the beginning of the next round.

10 2/3 rounds, as rx’d with 1.5 pood KB. Was able to keep intensity up on the pullups and kb swings near the end.

Mon, 12/21/09

0930 PCF WOD

Front Squat
3-3-3-3-3

Press
1-1-1-1-1

FS: 155-165-175-185-185
Press: 135-140-145-145-150(f)-150(f)
50 Burpee finisher: 2:22

Fri, 12/18/09

1300 PCF WOD

5 rounds for time:
1 Clean, 90% of 1RM
3 Handstand Push-up
5 Box Jump, 36/28in
7 Strict Pull-up

10:10, squat cleans @ 165# for 3 rounds, which is pretty close to my 1RM squat clean (which I haven’t tested in a while). Dropped to 145# for last 2 rounds. Not full ROM on HSPU. Boxjumps were Rx’d, and pullups weren’t all full ROM as I kicked up the last few inches on several. Great workout.

Thurs, 12/17/09

1800 PCF WOD

Power Snatch
3-3-3-3-3

Bench Press
5-5-5

Snatch: 95-105-115-125-125

Bench: 215-210 (4)- 205

Snatch went great tonight. I showed up early and did muscle snatches up to 95# and then did snatch balance up to 115#, so I was ready today. Bench didn’t go as well as expected, partly because shoulders were pretty tired from snatches.

Wed, 12/16/09

PCF Games Prep Class

0600 in the morning

Went for a 1RM snatch.

I failed at every attempt this morning, starting with 135 twice and then dropping to 125. I know where I went wrong: I didn’t spend enough time on the snatch balance warming up. I only did a couple and didn’t ramp up slowly enough so I was trying to cram in a few at 125# right before the first attempt and wasn’t locking out in the receiving position. I absolutely have to work this over and over before attempting max weight snatches. Also, I warmed up my lower body and hips well but didn’t warm up my shoulders enough; next time I’ll so some HSPU and pullups.

It was a shock to the system to be up and trying to get intensity this early, but that’s what this class is all about.

Mon, 12/14/09

PCF Games Prep Class & WOD

Skill work: Grace-style ground to overhead fast, completely touch and go. Clean and jerk without completely resetting before the jerk. Some judges will call you out on this since that’s not a true clean & jerk, but if a true clean & jerk isn’t a requirement go for it. We also played around with grip and foot placement – I tried using the hook grip the whole time and completely not using it and both seemed OK, but skipping it was easier. For footwork, we tried to keep them in the receiving position instead of resetting them to the pulling position every time we put the bar on the ground.

WOD: 6×5 touch & go clean & jerks – 115, 115, then finished out with 125#

WOD 2:
21 thrusters 65#
40 jumping pullups
15 thrusters
30 jumping pu
9 thrusters
20 jumping pu

4:17 rx’d. Focus was on never resting in between movements. Coming off a week of being sick and eating like absolute shit, this was really fucking hard.

Strength v. Crossfit

Ricky Frausto posted some great thoughts on strength v. Crossfit at his blog.

Sat, 12/12/09

PCF Games Prep Class 1130

Sandbag hill sprints x 4 w/ approx 70+? lbs

Fun times.

Tues, 12/08/09

1800 PCF WOD

“Annie”
For time:
50-40-30-20-10
Double-Unders
Sit-ups

6:07, as Rx’d. Over a minute and a half improvement over last time.

Sick

Got a severe stomach infection on Saturday, doctor said it was viral but it seemed like food poisoning. Have been out of action for Monday’s games prep class, will try “Annie” tonight and see how she treats me.