Colin Jenkins

Split Jerk

Mats Gone Bad

Split Jerk, Find 1-Rep Max:

275 (PR)

(previous best - 270)

3 Rounds For Time:

10 Power Cleans @155lbs

50 Double-unders

5 Muscle-ups

Time - 7:58

Stole this fun wod from the crew at CrossFit West Santa Cruz. I got worked by the muscle-ups after those double-unders. Good one though!

"something else to consider is the sport requirements - if you're into CrossFit and want to make the games or qualifiers then you have to of course spend some time developing the basics around the pain, recovery, fatigue and most importantly mental work thats needed for preparing for that. if it is for overall fitness then you have to ask questions based on longevity and more importantly progression - for example, if you can get to a 500# DL and 18 min 5K in 8 weeks by training twice per week you should take that anyday over a program that you can get there over 8 weeks by training 8 times per week and getting weaker and more over trained as the year goes on

another consideration is the actual intensity of the session - i see this a lot where folks are impressed by volume in training sessions per week by others but when it comes down to actualy physiological damage imposed by the sessions there are actually only a few REAL tough sessions per week"

-OPT 

Read more Here

 

"Helen"

"Helen"

3 rounds for time:

400m Run

21 Kettlebell Swings @ 53lbs

12 Pull-ups

Time - 7:37 (PR*)

(previous best - 7:33*)

Although I didn't come too close to my goal of under 7 minutes, and actually went 4 seconds slower than last time, I still will consider this my PR and my all time best "Helen". Moving facilities, our 400m has finally become legit (it is exactly 400m). At our old place, the loop was a little short, enough to make each 400m 3-6 seconds faster.

I pushed the runs hard on this one! I brought myself to the point of intensity where I was almost just out of control on the last run and was not even able to do the kettlebells or pull-ups unbroken on the last round like last time. If I can hit every WOD as hard as I hit today's, I will be making some BIG progress real soon. 

Gorda Diane

3 Rounds, 21-15-9 reps, for time:

Deadlift @ 315lbs

Handstand Push-ups @ 2 paralettes and 2 abmats

Time - 23:47

post wod fuel - 40g P/50g C 

Watching Martha fight for over 20 minutes with the prescribed "Diane" weight (close to 80% of her max) inspired me to up the bar for myself and take on the daunting task of adding enough weight to make myself very uncomfortable (about 80% of my max) and make the handstand push-ups significantly harder.

Martha and I may not have gotten the best "Diane" times today...but we sure gained a whole bunch of capacity by completing the work. And next time, we will be able to complete to work...and a whole lot faster!  

"Randy" + CFE

Part 1: 

"Randy"

For Time:

75 Power Snatches @ 75lbs

Time - 5:33

post wod fuel: 30g Pro/30g Carb

Rest 3 Hours

Part 2 (CFE):

4 x 400m Run (2 minute recoveries)

Times - 1:11, 1:10, 1:12, 1:15

(previous times - :57, 1:22, 1:32, 1:33 on 10/24/08)

post wod fuel: 20g Pro/60g Carb

The GHD sit-ups from 2 days ago are killing me today. 

Lunge/Pull-up/GHD Sit-up

For Time:

100ft Walking Lunge

21 Pull-ups

21 GHD Sit-ups

100ft Walking Lunge

18 Pull-ups

18 GHD Sit-ups

100ft Walking Lunge

15 Pull-ups

15 GHD Sit-ups

100ft Walking Lunge

12 Pull-ups

12 GHD Sit-ups

100ft Walking Lunge

9 Pull-ups

9 GHD Sit-ups

100ft Walking Lunge

6 Pull-ups

6 GHD Sit-ups

Time - 12:00 (PR!)

(previous best - 14:39 on 6/15/09)

Felt solid on this one. Pull-ups were easily unbroken. Lunges were quick. And I only had about 3 or 4 short breaks on the GHD sit-ups. Next time, this will be chest-2-bar.

Back @ CFV

Deadlift 5-5-5 (with pronated hook grip)

315-320-325

(last time - 335 with mixed grip)

As Many Rounds in 10 Minutes:

15 Kettlebell Swings @ 53lbs

30 Double-unders

8 Rounds

(last time - 12 rounds in 20 minutes)

The deadlifts felt pretty easy, but I want to work my way up slowly without using mixed grip so I'm forced to improve my grip. Speaking of grip, it was killing me on the kettlebell swings, but I was able to manage to get everything unbroken...just slow transitions.

Football WOD

Complete 3 Rounds:

you have 2 minutes to complete the following:

Complete the cycle 5 times with 135lbs of:
Power Clean
Thruster
Back Squat
Rack Jerk

Sprint 300 yard shuttle
*shuttle is done with six 50 yard sprints

Rest 2 minutes between rounds

Round 1 - 1:48
Round 2 - 1:54
Round 3 - 1:59

Grip Failure

5 Rounds For Time:
9 Hang Squat Cleans @ 155lbs
3 Rope Climbs @ 15 feet

Time - 35:16

Rope Climbs are no fun, especially when your palm rips, you burn your leg, your mentally not into in, on a crappy diet, and your grip is your weakness. I went so slow that I was able to go to my car in the middle of the third round to put on some longer socks to protect my legs.

Big Brother