"Isabel"

WOD: "Isabel"

For time: Snatch 135 pounds, 30 reps

Time: 7:59

My form needs a little work. I warmed up and then I did sets of three snatches increasing the weight from 45# to 135#. I need to work on dropping more into a squat. I'm just glad I finished. =)

5K

WOD: 5K

Time: 33:50

I ran on average a 10:20 minute mile. I definitely need to work on my endurance.

"Roy"

WOD: Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Time: 48:43

I enjoyed the pain in honor of Marine Corps Sgt. Michael C. Roy. God bless him and his family.

Pull-ups & Ring dips

Alternate WOD (courtesy of Crossfit Clarksville)
For time:
50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

I adjusted the WOD a little. I did sets of 40, 30, 20, 10, 5. I had to do negatives of the ring dips. I need a lot more practice on the rings.

Time: 41:53

"DT"

WOD: Five rounds for time of:

155# Deadlift, 12 reps
155# Hang Power Clean, 9 reps
155# Push jerks, 6 reps

I did 135# for the hang power cleans and push jerks. I could have done 155# push jerks but I didn't feel like changing the weights, to include removing and applying the safety cuff, each time. I know... Lazy!

My lower back was screaming after the third set. I'm sure the pain will subside after my body gets back in shape.

Time: 26:28

Clean & Handstand Push-ups

WOD: Seven rounds for time of: Clean 205#, three reps and four ring handstand push-ups.

I tried to go up to 205# but I wasn't ready. I performed the WOD using 155#, and I performed regular handstand push-ups - no rings.

Time: 10:58

Run, Kettlebells, and Pull-ups

WOD: For time:
Run 1200 meters; 63 Kettlebell swings, 1.5 pood; 36 Pull-ups
Run 800 meters; 42 Kettlebell swings, 1.5 pood; 24 Pull-ups
Run 400 meters; 21 Kettlebell swings, 1.5 pood; 12 Pull-ups

I cut the WOD in half (about). I did the following in 25:36:
Run 1200 meters; 32 Kettlebell swings, 1.5 pood; 18 Pull-ups
Run 800 meters; 21 Kettlebell swings, 1.5 pood; 12 Pull-ups
Run 400 meters; 10 Kettlebell swings, 1.5 pood; 6 Pull-ups

Actual Weight: 238.4
Target Weight: 205

Burpee Run

WOD: Not applicable. I'm on vacation. Instead, I exercised for 33:57 along the boardwalk. I ran a mile. Every quarter-mile, I stopped and performed 25 burpees.

Run & Squat

WOD: Not applicable. I'm on vacation. =p
Instead, I ran for 33:51:06. At five minute intervals, I performed 25 squats.

2+ Mile Run

WOD: Not applicable. I'm on vacation.

I ran for 20 minutes this morning. I think it was just over 2 miles but I'm not too strict when I'm on vacation.

Circuit Training

WOD: Ten rounds for time of: 10 PUs, 10 Dips, 10 SUs, and 10 Squats.

I set a time limit for myself today at 30:00. I'm still working to increase my stamina. I completed six rounds and 10 PUs in 30:00. My calves are still screaming from the WOD from two days ago. I felt good today. I actually tore up my palms a little. I just need a little more time.