Fitness - Straight Leg Dead Lifts & WOD - 1/19

Focus: Straight leg dead lift, light-ish weight, many reps
4x12 - 80 Kg (176.4#)

WOD: 3 rounds with a partner of
5 Dumbbell snatches
5 Dumbbell clean & jerks
5 Dumbbell thrusters
X amount of mountain climbers

Score/Time 9:23
Calories burned (including focus, WOD & finisher): 747

Finisher:
Max reps in a minute of seated (on the floor) shoulder press. Then 25 ball slams with 12# med ball.

Today's WOD was done with a partner. Partner 1 would go through the entire dumbbell complex with one arm, then switch and go through it with the other arm. So, 5 snatches right, 5 c&j's right, 5 thrusters right. Then 5 snatches left, 5 c&j's left, 5 thrusters left.

in the meantime partner 2 is doing mountain climbers until partner 1 has gone through the dumbbell complex with both arms. Then you switch and partner 2 goes through the complex with both arms while partner one does mountain climbers. One round is when both partners have done the complex (with both sides) and mountain climbers.

Fitness - Two-a-day's - Level 2 WOD's #1 & #2 - 12/05

Today's Level 2 skills/gymnastics class was different, which I was pleased to see. All we did was technique and strength work for overhead squats and snatches. It felt really good to get under some heavy weight with these movements and get some one-on-one instruction from Dave, Scott and Andy.

WOD #1: Strength/technique work
Overhead squat, working up to heavy set of 6
1x10 - 50 Kg
2x6 - 60 Kg
1x6 - 70 Kg
1x6 - 80 Kg

Snatches, 5x3
1x3 - 60 Kg
1x3 - 70 Kg
1x3 - 75 Kg
1x3 - 75 Kg
1x3 - 85 Kg

I was extremely stoked on both my OHS and snatch effort. With just a few tweaks in my form and technique I was able to put up more weight than I was expecting. I had a lot of good coaching from Dave, Scott (our olympic lift expert), and Andy. Today's strength work felt really good. And not to mention, OHS's and snatches are just plain old, down and dirty bad ass lifts. It was fun.


WOD #2: 3 rounds AFAP of:
300m row
7 push press - 43 Kg (95#)
7 front squats - 43 Kg (95#)
7 thrusters - 43 Kg (95#)

Time/Score: 7:04

Finisher:
Max reps of strict floor press in 60 seconds - 20Kg (mens bar), 42 reps
25 ball slams - 20# med ball

Calories burned (over both WOD's and finisher): 1110

The past two WOD's we've done have been long, hard and heavy grinders. Today's Level 2 met-con class was completely different.

I don't know where to begin with my second WOD of the day. This was, without a doubt, the hardest short blast of work I've done to date. Anybody that says, "you can't get a good workout in 10 minutes (or less)," should be subjected to this beast.

I was pushing hard on the rowing in all out sprint mode, Your legs feel it right when you pick up the bar to start the push presses. My quads were screaming for mercy after just the first round. Having to do push presses, then front squats, then thrusters (front squat - push press, a combo of both) was ridiculous.

When I finished I hit the deck and it felt like I had lactic acid coursing through my veins instead of blood.

The part I'm most proud of in doing this WOD is that I beat Matt. One of our trainers who is the CrossFit Seattle equivalent of Jer over at Kirkland CrossFit. Matt is about 155-160 pounds of lean muscle. He's absolutely ripped and one of the most fit people I've ever met. I beat him by 4 seconds (2 thrusters).

It was great to have him there to push me. It was between him and I, a race to post the fasted time amongst the Level 2er's. Had he not been there next to me I doubt I would have posted as fast of a time. But afterward, he said the same thing to me and thanked me for the push.

I could not have gone harder, I know I left it all on the mat today. And that's an awesome feeling.