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.

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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