Sprints....

6 rounds of 4min to sprint 400m and max effort KBS @ 1.5p. 2min rest between rounds

218 swings. barely managed to keep breakfast down.

135# Overhead squat @ 120# BW

I'm on the top of the board for the first time in anything crossfit ever!! I did Annie today in 7:49!! I don't have any idea how fast that is comparable to anyone other than those at our gym that entered times into Wodify, but I'm pretty proud!!!

Well this is kind of an odd victory but I've just realized that ever since I started crossfit ( Sept) I've always been the top 3 on the leader board. With the girls, The past 3 weeks I've been 1st or on par. I've gone from 30kg back squat in sept to 62 kg back squat. I've can do t2b's but not unbroken and can do double unders but again not unbroken. I've moved from the highest resistance band on the pull ups , to the second one and don't feel a difference. My strength is building and building. I could never do a handstand against the wall before starting crossfit, now I can do push up handstands with the headrest things. I can do 2 and I've done 1 but usually go back to needing two headrests.

toffee2013 wrote: »

Well this is kind of an odd victory but I've just realized that ever since I started crossfit ( Sept) I've always been the top 3 on the leader board. With the girls, The past 3 weeks I've been 1st or on par. I've gone from 30kg back squat in sept to 62 kg back squat. I've can do t2b's but not unbroken and can do double unders but again not unbroken. I've moved from the highest resistance band on the pull ups , to the second one and don't feel a difference. My strength is building and building. I could never do a handstand against the wall before starting crossfit, now I can do push up handstands with the headrest things. I can do 2 and I've done 1 but usually go back to needing two headrests.

GAINZ!!! awesome job.

Last night I completed my first on-ramp. Sore as hell today but I can already tell I'm going to LOVE it.

Re: #2 - ZOMG yes. My lower abs are tender as hell as well as muscles in my backside I wasn't previously aware of. And my armpits - dude. O_O
I find I do better if I keep moving. When I sit down, that's when I get into trouble.
Not a good time to have a desk job.

I PR'd 5 lifts this past week.
Strict press from 65lbs up to 70
Backsquat from 125 to 138
Deadlift from 160 to 175
Clean and Jerk from 82 to 95
Overhead squat from 70 to 90

I started in July and did Fran about 3 weeks out of on ramp, thrusters at 45 and ring rows. Friday I did Fran again and RX'd the weight for the thrusters and did ring rows with feet on a box.

My growth and my strength astounds me... I know these are still light weights compared to the rest of the crossfit world but I surprised the hell out of myself with that overhead squat at 90. Crazy stuff. Gainz!!!!

Hit 3 PB's on my CrossFit Total this morning, incl. a 90kg deadlift. I *really* want the century, now!!!

On November 30th my gym started a competition called "the Sunday Series" where for 4 Sundays in a row there would be an unannounced workout and whichever man and woman did the best overall would win. Today I learned that I won top male athlete much to my surprise. Here is what I did:
WOD 1

For Time: 20:34 RX
3 RFT
Burpee long jump length of gym
25 deadlift (90% bodyweight)
Accumulate 60 sec handstand hold
(Deadlift weight was 190 lbs)

WOD 2

Total Score: 159 RX
Tabata (20 seconds of work, 10 seconds of rest for 8 minutes)
Wall ball 20/14 (76)
Wall ball sit-ups 20/14 (83)

WOD 3

For Time: 18:45 RX
4 RFT
500 m row
Bear crawl length of gym and back
50 air squats
60 second rest

WOD 4

For Time: 11:53 RX
800 m run
Then
3 rounds
50 push press 75/45
30 second rest

The past week or so has been pretty stressful and sad so this was a nice bit of good news.