Christy's XFit Blog
The more I CrossFit, the less I suck.Archive for recovery
WOD #320 – 21 February 2011 – Recovery 60
W/U: Overhead Squat 5-5-5
35-45-55
4 Rounds
30 Squats
15 Pull-ups – 2 red bands
time = 7:30
notes: feeling good. down from blue band to two red bands on pull ups. today will be my last self-imposed “recovery” WOD. all in going forward.
WOD #319 – 17 February 2011 – Recovery 59
W/U: 10 min @ 1 min (4 hang power clean 35#, 4 hip raise, 2 push up)
WOD: Snatch Balance 3-3-2-2-2-1-1-1-1
35×3-40×3-45×3-50×2-55×2-55-60-65-65
5 Rounds
7 Overhead Squats (95/65) – scaled 35#
7 Pull-ups – scaled blue band
time – 5:38
notes: miscounted the reps on snatch balance, but felt good in the movement (rarity!).
WOD #318 – 16 February 2011 – Recovery 58
W/U: 10 min @ 1min (4 thrusters 35#, 4 pull ups blue band)
WOD: Split Jerk 1-1-1-1-1-1-1
35×4 – 45×4 – 55×4 – 60×4 – 65×4 – 70×4 – 75×4 – 80×4
Run 3k – substituted recovery WOD
5 min @ 1 min
10 GHD back ext w/ 10#
3 ring dips w/ bands
5 min @ 1 min
10 GHD back ext w/ 10#
10 sit ups
notes: first real split jerk WOD since injury, so did muliple reps at all weights to get the feel for the skill
WOD #317 – 14 February 2011 – Recovery 57
W/U: row 1000m, stretching, hip flexor, hamstring
WOD: Back Squat 1-1-1-1-1-1-1
55×3 – 75×3 - 95×3 – 105×2 – 115
5 Rounds
3 Power Cleans (165/110) – scaled to 70#
6 Chest to Bar Pull-ups – scaled w/ blue band
time = 4:35
notes: first BS since injury, so worked multiple reps at lower weights to get the feel of the movement
WOD #316 – 11 February 2011 – Recovery 56
W/U: 10 min @ 1 min (4 snatch balance [15#], 4 hollow rock, 4 push ups)
WOD: 4 Rounds
5 Press (115/75) – scaled to 55#
10 Toes to Bar
15 Hang Power Clean (115/75) – scaked to 55#
50 Double Unders - scaled to 30 DUs
Rest 1 Minute
time = 18:45
notes: forgot to rest 1 min between rnds, felt fine. first time ever reaching toe to bar! Personal milestone!
WOD #315 – 10 February 2011 – Recovery 55
W/U: 10 min AMRAP (10 OHS, 10 gd mrng, 10 KTE, 30 sec HSH) = 2.5 rnds
WOD: Power Snatch 2-2-2-2-2
35-45-55-55-55-55-55 (2 extra sets)
21-15-9
Deadlift (225/155) – scaled to 105#
Pullups – blue band
time = 9:08
notes: first DL metcon; form and back felt good; blue band is getting easy
WOD #314 – 9 February 2011 – Recovery 54
W/U: 10 min @ 1 min (4 hangsquatsnatch, 4 push ups, 4 KTE)
WOD: Push Press 2-2-2-2-2
55-65-65-70-75-75
AMRAP 10 Minutes
5 Handstand Pushups – scaled to 30 sec HSH
10 Pistols
15 KB Swings (1.5/1) – scaled to 30#
rnds = 4 + 17 reps
WOD #313 – 8 February 2011 – Recovery 53
W/U: 10 min @ 1 min (4 hangsquatclean [35#], 4 v-sit, 4 pull ups [blue])
WOD: Muscle Up Practice – 10 minutes
scaled to 10 min @ 1 min ring dips – orange band
Tabata Box Jumps (20/16) – scaled to 3×45# plates = 97
Tabata Push-ups – scaled to knees = 43
Tabata Row = 47 cal
Tabata Sit-ups = 97 PR
total = 284
notes: tabata sit ups PR
WOD #312 – 4 February 2011 – Recovery 52
W/U: 20 mins (5 min row, 5 min pistol each leg, 5 min DUs)
WOD: 5 Rounds
10 Pull-ups – scaled to 8 w/ blue band
10 Rings Dips – scaled to 8 w/ red band
5 Squat Cleans (155/105) – scaled to 55#
time = 14:39
notes: very long, exhausting
WOD #311 – 3 February 2011 – Recovery 51
W/U: 10 min @ 1 min (4 clean&jerk [35#], 4 hip raise, 4 ring dip [black])
WOD: Deadlift 3-3-3-3-3
3-3-3-3-3
30 Wallballs (20/16) – scaled to 12#
25 Burpees - scaled to 30# KBs
20 Wallball
15 Burpees
10 Wallball
5 Burpees
time = 4:47
notes: first DL focused WOD since injury. weight felt heavy, but back felt good.
