My Daily Near Death Experience

30 snatches for time
95#

Time:
5:27

The snatch is very difficult for me because of inflexible shoulders and back. The split snatch is easier - I can do that. But the squat snatch is impossible for me. Something to work on for 2009.

Olympic Snatch

A CrossFit dog, perhaps?

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Helen

3 Rounds for time:

Run 400 meters
21 Kettlebell Swings (24kg/53#)
12 Pullups

Time: 11:10

New PR! The last time I did this was June 5th, 2008. My time then was 12:40. An improvement of 1:30!! Keeping track of your results really helps. It’s a great motivator for one thing. CrossFit is definitely making a difference!

Have a happy and prosperous 2009!

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I approach practically every CrossFit workout with trepidation and that funny feeling in the pit of my gut. “Can I do this?” I ask myself. “Yes,” I answer. I don’t care how long it takes, but I can do it. That’s the way it should be. CrossFit workouts are not for the faint of heart. You have to be dedicated and determined. It’s as much of a mental workout as a physical one.

That was the case with today’s workout. I could tell it was going to be tough, especially the jerks at 115lbs. I just didn’t know how tough. The other guys are in their 20s and 30s. They finished way ahead of me, but then I’m an old man of 51. But I finished - I didn’t care as long as I finished.

You can compete with the other folks, and that can be healthy and fun. Or, you can compete with yourself, which is what I choose to do. Because there’s always going to be someone faster, stronger, younger, and better looking. As Popeye used to say, “I yam what I yam.”

WOD:
21-15-9 reps for time of:
Split jerk 115#
Box jumps
Pull-ups

Time: 15:12

Push Jerk and Split Jerk

24kg/53lb kettlebell:
30 swings each arm
60 squats
20 snatches each arm
40 squats
15 jerk
30 squats

Time: 12:14

The kettlebell started getting really heavy about halfway through.

As Many Rounds As Possible in 20 minutes of:
2 muscle ups (sub 6 pull ups and 6 ring dips)
4 Hand Stand Push Ups
8 KB swings 32kg/70#

Rounds completed:
11

Handstand Push Ups

…it was cold and windy!!

From Brainard Lake 12-26-08

Today’s workout is called “The 12 Days of Christmas”

12 reps each exercise using one weight. No rest between exercises.
Thrusters
Sumo Deadlift High Pull
Clean
Press
Snatch
Push press
Back squat
Deadlift
Overhead squat
Jerk
Front squat
Power Clean
Score will be measured in horsepower

Weight: 65#
Time: 14:07
HP: 0.11

This wasn’t my best performance. I could have done better. Which brings up my CrossFit New Year’s Resolutions (I already have plenty for my non-CrossFit life!):

1. Be able to do a proper overhead squat. This involves increasing my shoulder flexibility.
2. Do a muscle up
3. Stop leaning forward. I have a terrible habit of leaning too far forward on things like squats. Tim keeps yelling at me to stay on my heels. Maybe it’s my shoes? I need new shoes.
4. Start the Zone Diet. I think this will help me in many ways.