Sat, 7/31/10

Derby City CF wod

Overhead Carry 200m
650m Run
Overhead Carry 100m
650m Run
Overhead Carry 50m
650m Run

11:40 with an 80# sandbag. After the WOD I learned how to climb a rope for the first time. It’s not that hard going up, but coming down there’s a technique I need to work on to use my feet.

Sat, 11/28/09

WOD at Derby City Crossfit

2K m row race between 2 teams of 2, each person alternates every 500m. Kept close to a 1:40 pace the first 500m but dropped off a bit the second. Then,

In teams of 3:

100 push press – 95#
200 lunges
100 kettlebell swings – 1.5 pd

The two people not working had to hold in the plank position while the one working did reps. Following the 2K row, that sucked.

Fri, 11/27/09

WOD at Derby City Crossfit, Louisville KY

5 rounds:

1 minute of box jumps – 24″
1 minute of situps
1 minute of holding a 45lb plate overhead

Nobody really counted their reps, I focused on cycling the boxjumps and trying to bounce them unbroken and did that pretty well.

Then hit some strength work:

5×5 low bar back squats: 205lbs

4×5 deadlift: 245lbs – really focused on keeping upper and lower back tight and was successful

Finally worked the muscle up progression by doing a few sets of ring pullups to sternum