September WODs

Wednesday Sept 7

Deadlift
5-5-5-5

results: 275,275,305,305

I am trying to "clinch my butt" during the deads to keep from rounding my back. I was able to hold tight but on the first and last rep of the final set I felt myself give. Work in progress

AMRAP 12 Minutes:
3 Power Cleans 155
1 Round “Cindy”
5 Pullup
10 Pushups
15 Squats

results: 9 rounds complete with 3 seconds to spare. Only rested for a sec or two between cleans. I did end up having to do sets of 5 or less on the last couple rounds of push ups. THEY SUCK! The cleans were a little heavy probably because the heavy deads earlier. I will keep you posted on how tight my lower back gets.

I am only doing CrossFit Greer WODs this week. No extra credit work with the  exception to a couple GHDs here and there. I am trying to recover from the Garage Games competition from August. Yeah I know... I'm old.

September WODs

I know Im not very good at keeping this blog up to date. I'll try to be better for those who are interested.


Monday  Sept 5 ( Labor Day Team WOD)


Rope Climbs
Burpees
Pullups
Jumping Lunges
Wallballs
Double Unders
Thrusters
OHS
185# 2 man C&J


max reps on all movements... me and my partner alternated work done w/ busy work like burpees and tire flips. It was a good time.


Tuesday Sept 6

Thruster
2-2-2-2-2

results: 135,155,175f,175,155

I felt really weak lately, I can't wait for my order of Progenex to come in :) later this week

21-15-9
Ring Pushups
GHD Situps
Med Ball Cleans 20/14
For Time:

result: 5:54

I had to stop two times to breathe, both times on the sets of 15 on Ring Pushups (rep 9) and Med Ball Cleans (rep 11). My quads were SMOKED!!!