"Thompson"

Today we did "Thompson", named after David Thompson, a special forces officer killed in Afghanistan back in January.  It was a cool and challenging WOD, and I was happy to give this one my all in officer Thompson's memory, and in the general spirit of getting after it.

10 rounds for time of:
15 ft Rope Climb, 1 ascent
95 pound Back squat, 29 reps
135 pound barbells Farmer carry, 10 meters

I scaled the rope climb by grabbing two rings (pushed together in the center) above my head, then jumping up touching alternate shoulders each rep (x15).  Man that farmer carry can be a serious bitch at the end of three rounds. I'm most comfortable with any kind of squat, so while doing 29 reps of back squats was no joke, I was able to get through those OK.

I don't currently have notes on the exact number of rounds I did, but I remember it being in the 3-4 range.  I hope to find the paper I wrote these on sometime soon.  For now the best I can remember is that I was toast at the end of my last farmer carry, and it would have been dangerous to continue...

"Cool Runnings"

One thing I've been petrified of is the amount of time we'll spend running at Crossfit.  So when I saw today's WOD on the board I struggled with the thought of even attempting this one:

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
 
...but I've also been in a strong mindset of just getting out there and making SOMETHING happen.  SO I showed up, and lo and behold we had the option to either run OR row the full WOD.  While my rowing form is basically crap, I was far more willing to go the distance rowing vs. running.  So row I did, and boy was this a tough one.

Jeff Yan was on hand to coach us in form, and we even went about 500 meters or so going over all of the pitfalls of my form that were causing me to waste excess energy.  That warmup combined with my shaky form cause Jeff to scale this one for me, so after we went over form he told me to start at the 1200 interval and skip the 1800.  Winded as I was before I even started, I was nobody to put up a fight there.  I was still psyched I finished, and it seemed along the way I improved my rowing skill tenfold.

Time:
1200m - 5:35
0800m - 3:55
0400m - 1:53

I have so far to go before my rowing form is optimal, but Jeff's tips really helped me conserve enough energy to get through this one without crushing my arms or my lungs.

word.

WOD 2010-11-22

Warmup:
20 lunges (forgot name - opposite of spiderman)
10 Overhead PVC Squats
20 double unders (sub singles)
10 chest to bar pullups (sub ring rows)
10 pushups (knees)
10 GHD situps

WOD:  AMRAP Push Press (I did a ton at 65 lb. - didn't want to push weight while getting form down)

feelin it...

WOD 2010-11-19

Warmup:
10 Kettle Bell Swings
10 PVC Overhead Squats
10 25lb weighted situps
10 pullup (scaled to ring rows)
also practiced w the jump rope

WOD (amrap 15 mins):
5 Deadlifts (135 was good for me)
10 Wall Ball
15 Double Unders (I just did 30 singles)

4 rounds plus a set of wall ball in 15 mins...not horrific, but at least a reference point for next time.