Saturday, October 18, 2014

10182014 Sherwood Frenzy WOD

THE PAIN TRAIN!!!!!

I am actually very very proud of myself.  I did a double today...and they were BIG WODs...not little baby wods.  I am pretty proud.  I scaled the hell out of them,...but I did it.

Read it and weep!

8:30am - 9:30am

Pat Sherwood's Monster Mash

Start at 0:00
For time:
  • 21 Thrusters 95/65 - I used 65#
  • 7 Muscle-ups - I did 2 x Pull Ups and Ring Dips = 14 Banded Pull Ups and 14 Banded Ring Dips
  • 15 Thrusters
  • 5 Muscle-ups - 10 x Banded Pull Ups and 10 x Banded Ring Dips
  • 9 Thrusters
  • 3 Muscle-ups - 6 x Banded Pull Ups and 6 x Banded Ring Dips
Start at 20:00
3 Rounds for time:
  • 15 Overhead Squats 135/95 - I used 75#
  • 20 Toes to bar - I did Knees to Chest
  • 2 Rope Climbs - I did 4 x Wall Walks
Start at 40:00
3 Rounds for time:
  • 21 Kettlebell Swings 53/35 - I used 35#
  • 15 Box jumps 24″/20″ - I used 20"
  • 9 Clean & Jerks 135/95 - I originally was going to 95# but I did not change my bar and actually did 75#
I was happy that I actually scaled correctly and was able to finish this workout.  With time to spare.  I kept everything under time cap. This was a BEAT DOWN!

9:30 - 11:00AM - REST



11:00AM - 12:30PM
Crossfit Frenzy Throwdown Practice

Strength

Back Squat
5 x @ 55% = 155#
5 x @ 65% = 165#
3 x @ 75% = 185#
2 x @ 85% = 225#
2 x @ 90% = 245# (this was probably lighter than 90% - but it was very heavy for me!)

Every 2 minutes for 6 minutes perform 5 x Back Squats at 85%
15 x 225#

WOD
15-12-9-6-3

Thrusters @ 65#

Burpees

Rest 5 Mins Then

100 x Single Jump Ropes
400m Run
30 x Snatch @ 75#

DONE - 24:16

I am going to sleep well tonight...#DEAD!!!

Again..I am super happy and proud of what I did today.












No comments: