03 June 2012

Well, another fun and great day in the world of CrossFit! I was a little bit limited on time today, but still accomplished all that needed to be done.  Not a bad day, but man I really need to get my METCON times up!

Well here we go!

OLYMPIC

A.)  felt pretty good about this one considering I failed 155 LBS on Friday of last week.
Set 1: 95 LBS or 43.18 KG X 2 Reps
Set 2: 115 LBS or 27.27 KG x 2 Reps
Set 3: 135 LBS or 61.36 KG x 2 Reps
Set 4: 155 LBS or 70.45 KG x 1 Rep, failed 2nd attempt although had bar right there just couldn't keep balance.

B.) Might have been able to go higher but felt where I stopped as definitely heavy and probably fail on 2nd rep if I went up more
Set 1: 155 LBS or 70.45 KG X 2 Reps
Set 2: 185 LBS or 84.09 KG x 2 Reps
Set 3: 195 LBS or 88.63 KG x 2 Reps
Set 4: 205 LBS or 93.18 KG x 2 Reps

C.) Completed 4 Sets of 4 Rep, 3 Rep, 3 rep and 3 Reps of 90% Part B Olympic
Felt pretty good about it, feel as though I am definitely getting stronger on this portion of lifts.

STRENGTH

Set 1: 135  or 61.36 KG X 10 Reps
Set 2: 185 or 84.09 KG x 5 Reps
Set 3: 225  102.27 x 2 Reps
Set 4: 255 or 115.90 x 2 Reps
Set 5: 275 or 125 KG x 2 Reps
Set 6: 295 or 134.09 X 1 Rep, got stuck in middle on 2nd rep need to try to use more speed from the bottom!

METCON

The first one got a little tricky because I didn't have the proper equipment. So, I used a bar with loaded weight for the first movement and a bar with proper weight for 2nd movement. This was just for the first movement!

A.) Time: 7:15, could not used prescribed weight for first movement because of safety concerns at my gym.
weight used was 225 LBS or 102.27 KG. Still felt good and could have gone faster if did not have to turn 4 times for the distance of 1st movement.

B.) Time: 6:29, no rebound slowed me down, but I also noticed I stepped back before each jump. This probably slowed me down a bit!

Overall, not a bad day but I believe I could have did better on METCONs and also got the 2nd reps on Oly and Strength WOD!