CrossFit East Bay WOD @ Ironworks 10-4-08
10 AM:
Ironworks
"CrossFit Total and bench test." peer workout hosted by Ev.
This is not a CFEB event, you are responsible for knowing how to do the lifts. This is a super-useful measure of limit strength, and not something I am likely to do in class in the near future. Ev will be doing this again at the end of her strength cycle:
a href="http://healthyevelyn.blogspot.com/2008/09/strengtholyetc-schedule-10508-111108_30.html"
11 AM:
WOD
10-9-8-7-6-5-4-3-2-1
Kettlebell Clean & Push-Press 2 pood/1.5 pood left
Behind-The-Back Clapping Push-Up OR Kettlebell Weighted Push-Up (pictured, above)
Kettlebell Swing 2 pood/1.5 pood
Weighted Pull-Up 25#/15#
Kettlebell Clean & Push-Press 2 pood/1.5 pood right
WOD
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um ... ow? no. really. ow.
Is the last KB pushpress supposed to be "right"? (since the first one is "left")
That guy is saying....."rrrghrrrrhghrrrrrr"
Right, "right".
It was nice to see a few smiling faces today. Feel free to come say hello, even if you're not going to lift or workout w/ me, people ;)
I may come in early tomorrow to do something, though not sure what yet. I'll post it to blog, in case anyone is jonesing for an extra workout. However, I know a lot of Kool-Aid drinkers tend to do both the 11am and noon classes Sunday.
I didn't break any records today: I did exactly the same weights as I did back in August. I weigh about five pounds less now and not sure how much muscle mass I've lost, but overall I was kind of dissapointed.
CrossFit Total:
backsquat 155#
strict press 80#
deadlift 225# (Boo! I can't even imagine lifting 240# right now)
Total:460
Bench Press:
90# 2 reps, failed on #3. I gave up and didn't even do the last three or the two singles. I did 5-5-3-3(1F)
34:57
8kg KB C & PP, kipping Pullup *attempts* - some were REALLY close, 12kg KB swing, regular full ROM pushups. Between the kipping and the KB swings, really ripped the hell out of my hands :-(
DNF after 3 rounds, due to shoulder injury. Posted a vivid recreation to my blog.
Missed yesterday, had to work. Did yesterday's today.
22:46
See everyone tomorrow!
55:45 rx
27:42
Kettlebell C&PP Left 16kg
Pull-up
Kettlebell Swing 16 kg
Push-up
Kettlebell C&PP Right 16kg
Correction on KB weight - I used 12kg (green).
Elaine: your first comment here is comment #1000!