Warm-up- 1mile EZ run
A) DE bench press clusters with chains- 3x3*3*3 reps E(30)O(30) w/ 1min rest after every cluster (weight increased 10lbs every cluster)
B) Heavy power cleans at random
C) 2009 Crossfit Games Chipper- 15 SC w/ 155lbs, 30 T2Bs, 30 box jumps @24", 10 MUs, 30 DB push press w/ 40lbs DBs, 30 DUs, 15 thrusters w/ 135lbs, 30 pull-ups, 30 burpees, 300' overhead walking lunges w/ 45lbs bumper plate
A) 145lbs/155lbs/165lbs
B) Worked up to 255lbs *my oly lifting mechanics were a tad off but all-in-all not bad for little focus on it for the past 2 weeks
C) 18:28
Wednesday 3/14/12:
*REST*
Thursday 3/15/12:
At this point in my training, I thought I'd give myself a small break and just simply PLAY! Throughout the day, I was climbing up trees, scaling the sides of dorm building, getting in a couple of challenging 5.8+ rock climbs, and shooting hoops with friends. There was quite a bit of activity but nowhere near the same intensity as most training days.
Friday 3/16/12:
A) (2012 Reebok Crossfit Open WOD 12.4) 12min AMRAP- 150 wall-balls w/ 20lbs ball, 90 DUs, 30 MUs
A) 150 wall-balls+90 DUs+14 MUs=254 reps
Saturday 3/17/12:
Jacob Hamilton, Robert Dominguez, and I ventured out on some hiking trails near the haunted Goatman's Bridge on Old Alton Rd just outside of Denton and had a free-for-all climbing trees, throwing stuff in the Copper Canyon River, and the likes. After a while we got pretty bored and decided to head back. Fortunately we somehow found ourself lost, seeking out this enormous hill that overlooks the better part of North Denton. We eventually rolled up on this glorious hill directly next to 35 South heading to Fort Worth, looming over a ranch. Parking on the side of the highway, we made quick work of jumping the fence and, for our WOD, we did a timed A) run up a STEEP 500m hill to the overlook. Whenever we reached the summit, we found an awesome view from atop a series of colossal rock faces jutting out of the side of the hilltop. The rest, my dear followers, is history!
B) 5rds- DB complex of 5 DLs, 5 HSCs, 5 thrusters w/ 40lbs DBs, jumping pulls up 4 flights of stairs w/ active REST during the stair descent (roughly 23sec of rest)
A) 2:11
B) :44/:46/:45/:42/:37 *time was measured in how fast I completed the DB complex and ascended all 4 flights of stairs
Sunday 3/18/12:
*REST*
Tonight, Kayleigh and I are getting ready to head to Hot Springs, Arkansas early tomorrow morning for a 3 day vacation! I will be blogging my workouts while on vacation and will be getting rather creative with my surroundings so if you've ever had trouble figuring out how to devise a workout while on a vacation or trip, tune it for some ideas.
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