Memorial Day Murph. What an honor to complete this WOD...

WOD
“Murph”
For Time:
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run
Pullups, Pushups, and Squats can be partitioned anyway. If you have a 20# vest and boot, wear them.

RESULTS

69:19, red band

ANALYSIS

It was an honor to do this WOD. First mile, check.  Halfway through exercises, check. Then muscle exhaustion started setting in... finished up, at the encouragement and number tracking of my very special BF, and then onto the last mile run. Legs just wouldn't move - that was the hardest part. Pat ran the last quarter mile with me, and Shawn ran me in.  I am so proud of myself for finishing it!!  And thankful for some very special WOD buddies today :)  awesome way to honor the military..

Drop-in at Crossfit Verve (Denver)

Finally made time to do a drop-in and 200% worth-it. Awesome people and coaches - will definitely do it again!


WOD
Badger
3 Rounds: 30 squat cleans, 30 pull-ups, 800 meter run


RESULTS
red band, 40-ish# sand bag
35 and some minutes


ANALYSIS
So this was awesome. We worked on pull-ups before the WOD and I cycled 5 pull-ups in THREE SETS! That was cool... I was just really getting the push-away from the top piece - thanks Christy!!  Loved loved loved working with sand bags. I had never done that before, and they ran out of dumbbells so they put me with a lovely lady that was an amazing athlete and we sand-bagged the WOD.  Tough work, but again really fun.  The run was my killer... the pull-ups were actually ok.  Hard to catch a breathe in Denver but really glad I took time out to workout and meet some awesome folks.

This was for Pat.

WOD

“Tillman”
7 Rounds:
7 Deadlifts 315/255
200m Sprint
15 Pullups
Rest 45 seconds

RESULTS

155# DL, red band, 25:30

ANALYSIS

I was tired, didn't want to run in the rain, and was the last one to finish by 4 minutes. There were several reasons I did not want to go to DCF and several reasons that made me want to stop or lower my reps throughout... but the most important one got me there and kept me going - Pat Tillman.  I know a lot folks think he gets recognition because of celebrity media and football - I think he was a phenomenal and rare human being. There are very few people that would walk away from millions of dollars to first, stay loyal to the initial team that believed in him, and then second to fight for his country and when he thought that wasn't right, to stay the course and fulfill a commitment.  Maybe not right, but extraordinary.

In regards to my time and capacity, the pull-ups killed me. Again, no cycling on the band. I essentially completed 105 dead hang pull-ups. F. That.  I also really, REALLY, missed my 6pm partners in crime. It just isn't the same without them.

Christina Taylor Green

The Arizona shooting is a tragedy and has been so hard for folks in DC in particular to understand - so many of my Hill friends knew Gabe Zimmerman, so many of them could have been there with their representitive. It was so special for DCF to do this WOD Saturday and each time I stopped to breathe I found myself reflecting on why we were doing it:

WOD
AMRAP 20 minutes:
9 pull ups
9 squat cleans (135/95)
9 KB Swings, (32/24)
9 toes-to-bar
9 push press (135/95)
9 burpees
The 6 movements in the workout represent the 6 people who were killed. The 9 reps represent 9-year old Christina. And 20 minutes for 20 people wounded in the shooting.

RESULTS
squat cleans: 65#; KB 16#; PP 65#; red band
3 rounds +7 pull-ups

ANALYSIS

I was speedy through the first round -super speedy.  And then... my arms stopped working. Like seriously stopped - my head was saying move and they just kinda hung there.  That being said I was really happy with my output in this WOD - of course I wish I had done more, but isn't that always the case in xfit?? :)  My pull-ups rocked and for the first set I actually did toes to bar!  Second and third set were elbows the knees... but back to my first comment, MY PULL-UPS ROCKED!  I was well over the bar for all of them.  Oddly (or not so), the KB swings and pull-ups were my rest exercise.  The burpees were harrrrrd and are what killed my breathing/time.

DCF had a special guest today - it was wonderful having Kristin back, even if just for an hour.  I know everyone loved seeing her :)

Playing catch-up!!

So, it appears I tend to be on-spot with my updates for a month... and then delinquent for a month! LOL  I promise to try harder for consistency here... travel just keeps this lady busy busy.  So here are a couple quick updates for recording purposes (and I am missing the first week in Oct, oops!) and then I will do a real blog and discussion about today's workout.

Sept 16 WOD

“Josh”
21 OHS
42 Pullups
15 OHS
30 Pullups
9 OHS
18 Pullups

Women use 65#

RESULTS

Modified for me to finish in under 20 mins - though I finished well under so wonder if I could have done Rx'd numbers?:

21 OHS, 28 PUs (blue b) / 15 OHS, 14 PUs / 9 OHS, 6 PUs

12:30

Sept 17 WOD

Floor Press
5-5-5-5-5

10min AMRAP:
5 Handstand Pushups
10 Sumo Deadlift High Pulls

Women use 55#

RESULTS 

65, 85, 95 (f@3), 90 (f@5), 90

9 rounds + 4 HDPU

Sept 18 WOD

"Fran"

21-15-9

Thrusters, Pull-ups 65lbs rx'd

RESULTS

65#, green band

9:06

Sept 27 WOD

Front Squat 1-1-1-1-1-1-1

3 sets max pull-ups

RESULTS

85, 105, 125, 135, 145, 155(f), 155 (f)

blue band: 15/12/7

Sept 29 WOD

Push Press
1-1-1-1-1

“Helen”
3 Rounds:
400m Run
21 DB Swings
12 Pullups

RESULTS 

PP: 75, 85, 95, 100, 105 (f)

blue band, 35# 13:48

 

Oct 12 WOD

15 minute AMRAP:
10 Push Presses
10 Box Jumps
10 Pushups

RX'D: Women use 75# for Push Press, 20″ for Box Jumps.

RESULTS

55# push press, 20" Box, push-ups RX'd

7 rounds, 10PP, 9 Box Jumps