PCF WOD – 01.07.10

Great to be back at PCF… not so great for the weather…

Deadlift
1-1-1-1-1-1-1

AMRAP in 10 minutes of:
15 KB Swings (1.5/1)
30 Box Jumps
Post loads and rounds to comments.
All work sets of deadlifts should be at 90% or higher of your 1RM.  KB Swings should be done to just above eye level.

DLs: 275-295-295-300-275 (and ran out of time, but the 300 felt good and if I had more time, would have continued at that weight); not too bad considering I just got my PR 315# last Saturday.

Metcon: 4 rounds + 15 KB swings + 10 BJs
All KB swings unbroken. Lesson learned: do not do box jumps in running shoes – they threw me off balance each jump.

Happy New Year, 2010!

Happy New Year everyone!

So I haven’t been posting as I’ve taken a two week hiatus in warm, sunny, tropical, happy (and many more pleasant adjectives) Hawaii.  Always the best time to visit every year (we actually have a song with words that: “here we know that Christmas will be green and bright” ~ name that tune) when the rest of the country is in deep freeze (you too Miami).  And as much as I could go on about how warm and wonderful and happy I was there, the brute reality is I got thrown back into the arctic winter.  You try a 50 degree drop in temperature in 12 hours and 5-hours time difference and see how you feel about it.  But I digress…

Lots of catching up to do, so I’ll mention the highlights:

Weight:  This may sound ridiculous, but I feel I actually did better gaining weight in warm weather.  I think the main contributing factor was the fact that I was relaxed, properly hydrated, and that I was more aware of eating (and could eat at any time).  At the same time however, I didn’t feel like I was eating excessively (mostly because quality food costs more there).  Around the 1st of the month I had reached my peak of 156.0 pounds, but have since lost a few pounds (seriously, I feel like I lost a couple pounds on the plane ride alone – they need to feed us better/ make food more available, and not just the crappy chips and candy) and am back to around 153 pounds.  This puts me within 7-8 pounds of my goal of 160.

WODs:  While back in Hawaii I worked out at Crossfit Oahu.  If ever on Oahu, I’d recommend visiting their box.  As long as you’re an affiliate member (e.g., you pay for membership at another box), you can WOD there for free.  Since it was only a 7 minute drive from where I was staying, I went there as often as I could (a total of 8 WODs).  A recap:

12/26/09:  AMRAP 7:30 of 5 SDHP @ 95#, 10 pullups; then AMRAP 7:30 of 5 snatch-grip DLs @ 185#, 10 wallballs.  Tore my hands on the pullups, so I was bleeding everywhere on the snatch-grip DLs.  Subbed BW squats in an effort not to bloody up the wallballs.  Got through 5 rounds of the first part, and then only 3 rounds in the second part.  Could not grip the bar because a) hand was bleeding; b) the skin would tear more.  Ouch!

12/28/09:  AMRAP in 20 mins of 3 power snatch @ 135#, 6 muscle ups, 9 DLs @ 225#.  Scaled power snatch to 115# and subbed 6 ring dips for MUs (though it should have been way more…).  DLs were heavy and slow, but I got through them.  7 rounds, 3 power snatches, and 6 ring dips.

12/29/09:  Helen = 11:20 rx’d.  Somehow everyone thinks the 400 m course is long, and I’d have to agree.  Did all kettlebell swings unbroken, so that was promising, and only broke pullups three times.  So yeah, about that run…

12/30/09:  Partner WOD with 3 rounds AMRAP 30 sec box jumps, 30 sec situps, 1 min front squats @ 135# with 1 min rest.  Luckily there were two of us (went in the middle of the day).  165 rx’d.  BJs were mostly unbroken (unless I stumbled, which happened three times), situps were as good as they could get, and I was reasonably happy with FS (think the break down was 15-11-11 for the three rounds).

12/31/09:  For time, 365 reps anyway using pushups, situps, KB swings @ 1.5 pood, pullups, BW squats, lunges.  This was a fun one, and one I did last year.  It is 90% strategy.  I don’t think last year I even thought of subbing in some other movement while resting from another (e.g., doing squats while recovering from pushups).  Quantity breakdown was: 100 lunges, 100 squats, 30 KB swings, 20 pullups, 50 pushups, 65 situps.  Did the last 50 squats in sets of ten followed by 10 pushups.  Added 10 more squats as pushups got harder and was taking too long.  10:33 rx’d.  I wish I could compare with last year’s.

1/2/10:  CFT = 735 (PR!)  SP=135(PR), BS=285(PR), DL=315(PR).  Gain of 65 over previous 1RM in each lift.  I was pretty happy about this.  Especially about finally breaking through the mental 300# DL barrier.

1/4/10:  Fran = 6:06 rx’d.  Was hoping for sub-6, perhaps even low 5s.  Consider this: last time I did Fran was in Feb-09 at 10:32 rx’d – that was the first Fran rx’d.  So a 4.5-minute improvement isn’t too bad.  Flew through the first round with 21 unbroken thrusters, and 11-10 pullups, but gassed on the second round and broke it 5-5-5 on thruster and pullups.  Bad idea.  I would shave a minute off if I did it 8-7 and muster through the last set unbroken thrusters and 5-4 pullups.

1/5/10:  AMRAP 20 mins of 6 one-legged squats, 9 HSPUs, 12 KTEs.  7 rounds rx’d + 6 OL Squats, 6 HSPUs.  Tried to do as many rounds with unbroken KTEs, but gave up around round 4.  HSPUs were slow, but not the limiting factor.  I was happy I did 69 of them.  There was just enough rest between each round of HSPUs to allow me to continue to bust out a set of 5, then two sets of 2.

Crossfit Oahu is definitely a Scott Q. type of place (for that matter, a 5 p.m. WOD place) where guys stroll in shirtless or do so during or before the warmup.  Totally lived up the boardshort life sans shirt while there.