Steck-CON Charlie and Off to Milan

I promise I have not been slacking this week. I did a WOD on Tuesday and this one is from Thursday. 

Steck-CON Charlie (pack):

Cash in with 800m run. 
Then 5 rounds of 21 wall ball, 14  box jump, 7 burpee. 
Cash out with 800m Run
Time 25:20
(subbed runs for the row) 


I did this in the backyard and I was SMOKED. Great WOD and tribute to the Jon and Leslie.  I will definitely do this one again.   Steck was actually the one who convinced me to sign up for my first triathlon.  At a First Friday social, he said anyone who does crossfit 4-5 times a week and knows how to swim can totally do a sprint tri....his language and story as to why was quite colorful and for some reason it just clicked.  And, you know what? He was right.

I didn't go elite on this WOD because I want to be fresh for the Level I certification this weekend in Milan.  I know, not a huge deal, but the weather this week has been rainy and cold and everything is achey and my arthritius is totally kicking in! Another reason to move back home...


I will update this again next week-Chip took photos yesterday, but the camera is already packed.  Full recap on Milano next week! 

Back Squat/Split Squat

Monday WOD

(1) Back Squat @ 30X0; 2,2,1,1; rest 3 min

(2) Split Squat unweighted high speed - 30 sec amrap/leg x 3 sets; rest 60 sec b/t legs

(3) Toes to Bar kipping - 10 unbroken x 5 sets; rest 45 sec

Back squats went well.  The 30X0 means three counts on the way down, no pause at bottom, come up as fast as possible.  Worked up and started the sets at 125#, last round was 140#.  I would have loved to go heavier, but I'm not sure where my max is and without spotters I am not confident going all out. 

Split squats were new..they look like this. I hit about 20 reps each round.  This is an awesome move for practicing balance--I was a bit wobbly! I'm sure my butt will be super sore tonight.                                      

  *photo courtsey of CF Loveland

Toes to bar went pretty well. I was only able to get sets of 5 unbroken. Grr. My grip sucks.

Tuesday WOD

WOD #1: 45 min trail run. Longest run in quite some time. It felt great! 

WOD #2: DINNER!  Terriakyi Beef Stir Fry with cauliflower rice.  Just got some precut meat from the store and added it to 3 sliced peppers, toasted flax seed, garlic, and terriakyi sauce.  Thickened it with a tablespoon of corn starch. That was the only non-paleo item in the meal.  This was super tasty, even the sauce was good and all natural!  And SUPER filling. :)

Back to the Yard

Almost drove to CF Ansbach this morning, but it was a German holiday today and wasn't sure if sessions were being held.  Knowing my luck, if I drove there, they wouldn't be open, but since I didn't drive down, they were open! Crap!

Either way, I got in a good WOD this morning.  I did a repeat of a backyard WOD I did back in March to see about some progress.  The original WOD and results were posted here.

5 RFT
400m Run
20 box jumps
15 pushups
Time: 23:45

Wow...I felt great this morning.  I shaved 2:15 off my time from this WOD six weeks ago. The run was MUCH easier, I barely noticed the hill. Would love to smoke through this in 20 minutes by the end of the summer!

I just realized I now have a wallball and could do Kelly in the backyard. We'll hit this one soon.  Kelly was my very first CF WOD ever...we go way back.

Another PR!

Deadlifts today--boy was I ready for this. I had supermoto after watching CFOT videos from yesterday's WOD.  Plus, my last DL attempts were absolutely pitiful as memoralized in this blog.  My last 1X Max was on October 19th with a PR of 227#.

Today my sets looked like this
135(3)
165 (3)
185 (3)
205 (2)
225 (1)
235 (1)
240 (1) NEW PR!

The best part is that this was easy. I barely got dizzy at the end and didn't even have the arm shake going on. I think I've totally got my 250# in the bag next time.  I love deadlifts.

Finisher was:
3 Rounds
20 KB swings unbroken (35#)
15 pushups