Garage Games & after...

Garage Games: Survival of the Fittest

WOD #1

In 5 minutes complete

700m run

20 pullups (done consecutively)

At top of 5 minutes complete:

30 burpees

50 sit-ups

At top of 5 minutes complete:

15 squat cleans @ 95lbs

At top of 5 minutes complete:

40 box jumps-eliminated! I knew I wasn't very fast with box jumps, but I thought I'd be fine if I kept jumping. Thought very wrong. The other three girls in my heat finished their 40 almost at exactly the same time when I was around #30. Time to work on this one!

20 burpees as they ran 400m

WOD #2

In 5 minutes complete:

20 ground to overhead with 95lbs: clean & jerk felt smooth

into the deadlift gauntlet with

1x135lbs

1x185lbs

max reps at 225lbs-pulled 4 when I was told to drop it as time had expired. Felt good with those four. Even though the reps didn't count I'm glad I picked this bar up, as it give me confident for my next 5 rep to go up to 235lbs.

In 5 minutes complete:

15 HSPUs to two abmats-consecutive

400# of 8' wall balls-was expecting this to be easy with 20 reps at 20lbs, but the sweat made the balls very sweaty and I was all over the place. We do not (yet) have dynomax style balls, rather ours have a helpful surface that is not slippery when wet. Made it through

100ft walking lunge with 15' plate overhead. Caught by less than a foot. I wasn't expecting the finish to be so tight.

2x20 burpees as the remaining did 150 double unders and then 2 rope climbs

WOD #3

In 5 minutes complete:

300m sandbag run with 40lbs

50 push-ups

At the top of 5 minutes complete:

100 squats

60 kettlebell swings @ 35lbs (swung consecutively)

At the top of 5 minutes complete:

200m run

5 muscle-ups (3/2)

At the top of 5 minutes complete:

30-185lbs deadlifts

Sunday 08/22/10

Float down Davidson River with half mile walks back:

Back squat 2x12@top of every 30 seconds ~50% 93lbs

Half tabata row @ damper of 10 84m/80m/87m/87m

new deadlift 5 RM, new back sqt 5RM, 2010 Games MU/Snatch WOD

Sunday 8/1/10

1030am 9hrs sleep. ahh!

Deadlift 5 rep max day

5x45lbs, 5x88lbs, 5x135lbs, 3x185lbs (felt heavy), 1x205lbs, 5x225lbs 12lbs PR

3pm 2.5hr hike with Corey and Dale

LOTS of uphill climbing up Green Knob. We never found the top. We turned around @ 4:45pm as we needed to get home.

Monday 8/2/10 7hrs sleep, 1.5hr nap

First day of my "Project Fran"

21 thrusters @ 66lbs (kg bar) in 0:56, 21 chest to bar pullups in 1:42 overall (missed chest on last rep...truth be told). Next week I'll either look to do this 21/21 faster OR will do the 21/21 and follow it up immediately with 3-5/3-5 and progressively add. My goal is to be able to get through 21/21/15/15 in under 2:30

Tuesday 8/3/10 7hrs, no nap

1130am

Back squat 5 rep max

5.45lbs, 5x75lbs, 3x120lbs, 1x150lbs, 5x160lbs 12lbs PR! Chest dropping a bit, but overall felt good.

230pm

Games 2010 WOD #1

9-7-5 muscle-ups rings set to finger tip reach and snatch at 95lbs here is my rep set:

Muscle-ups 3/1/1/1/F/F/2/1 3:10

Snatch 1/F/1/F/1/1/1/1/1/1/1

Muscle-ups 3/2/1/1 9:20

Snatch 1/1/1/1/F/1/1/1 12 minutes

stopped 30s or so to tape wrists

Muscle-ups 3/1/1

Snatch 1/1/1/1/1

15:45 overall. I'll take it. This will be a good WOD for me to repeat in a few months. I can hit muscles ups, but still need to get faster at higher reps!