"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Time 36:08

Last time I did Eva my time was 51:11 and I was very dissatisfied with my performance.  Ron sent me a text as soon as he saw it on main page and I decided to focus on this one.  We had an off day the day before and I did not do anything just to be ready for this WOD.  I felt great the hole time and never like I was running down.  Everything just fell perfectly into place.  Not to say it was roses, the thing is a beast and had me gagging in the trash once it was over but I just felt in control of my body and the pain.  Don't really know my splits, but finished the first round in 6:11, the second round was not much more and the third round was done at about the 20 minute mark.  Other than that I do not know.  I did not do anything extra this time, just kept grinning about a PR that was over 15 minutes and beating main page time by over half a minute.

Dumbell-deadlifts-hang cleans-push presses-squats -- Back squat

Five rounds of:

5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

50 - 55 - 60 - 70 - 80

We did not know if we had to do all the lifts right after the other with out letting go of the weight or not.  We decided to do all the lifts on top of each other without letting go.  We debated on doing 75 or 80 for the last one.  We went for it but were not able to do it unbroken.  I had a lot of trouble with the hang cleans which caused me to run out of gas on the push press.  On the end of the 2nd  push-press I lost control and dropped the weight to my waist and could not re load it on my shoulders.  Actually it looked more like my entire body crumbled.  I refocused as fast as possible and finished.  Fun WOD I never felt dead but it defiantly got my heart pounding and me breathing very hard.  For a little extra I did a backwards ladder of six rounds on squat.  I dropped 20lbs and added two reps with each round.  I have a swollen knee right now so I hope I did not over do it with the squats.  I noticed I had to be very mentally focused not to favor my left leg, the one with the swollen knee, when squatting.  Anyway this is what I did:
315x1
295x3
275x5
255x7
235x9
215x11

Clean & Jerk - Shuttle, claping push-ups, wall touches

1-1-1-1-1-1-1

Warm-up with 95 and 135
155
165
175
185
195
205
210
215(F)
215(F)
185(just to end feeling strong :-)

I have done Clean and Jerk two other times.  The first time I PR'ed at 195 but that was with power cleans.  Last time I got 205.  So I did PR today, but I really planned on 215.  I was just having a time with the cleans.  I was not catching the weight in a squat position very well.  In fact, on the heavier weight I caught it high and had to drop to parallel before I would come back up.  There is some swelling on my knee, even though it does not hurt, and that may have something to do with it; I just don't know.  The Jerk was easy.  This is good because I got the clean at 210 last time but could not get the bar above my head.  Today I locked out with no problem.  This is probably because I have been working some extra on my shoulder press.  I hope to do a crossfit football when I got home:

Complete 7 rounds:


1 20 yard Pro Short Shuttle
10 Clapping Push Ups
10 Nine Foot Wall Touches

Time was 8:42
This is defiantly a burner!

Chest to bar Pull - ups, ring L-sit hold

Complete as many rounds as possible in 15 minutes of:

15 Chest to bar pull-ups
30 second Ring L-sit hold

I got 7 rounds with no time to spare.
1. 1:10
2. 1:49
3. 2:12
4. 2:37
5. 2:40
6. 2:25
7. 2:06

This one was a hard lat burner.  Did not feel in the groove until 3rd one or so. Did the first round of pull-ups unbroken the next two rounds were 7-8 and all the others were 5-5-5.  I just did not have the power to get it to my chest. I did the L-sits with bent legs.  I need to work on this to get my legs straighter. I usually held the sit for about 17 seconds and then finished.  But I took two breaks on the last two rounds.  I was actually having a hard time locking out my arms. Cashed out with L rope climb.  I wanted to do more and add weight but kids were crazy and we ran out of time.  I wasn't really complaining though because my arms were toast.

"Wittman"

Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box

Time 16:11

This one hurts.  The cleans were the kicker.  Light weight but high reps.  I broke them up 8/7 on the last three rounds.  Everything else was unbroken.

"Ledesma"

Complete as many rounds as possible in 20 minutes of: 5 Parallette handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps

I got 10 rounds + all the P.H.S.P.U and 2 T.T.R.
I finished round 11 in 21:05

I had the most trouble with the parallettes.  I had to put the bag down for my head to hit.  I did hit the bag but that only had my head going about one inch below my hands.  Could not do five in a row so did 3 and two most of the time.  When I got in trouble with my last rep I would kick my legs down for momentum to push but that did make me have restart because my feet would hit the ground.  Toes through rings were cake; I caught my breath on them.  The cleans would have been easier if my legs were not so stiff.  I did not really burn my lungs because I had to rest my arms due to muscle faluer and my lungs got rest also.  Finished with shoulder press and fooled around with the with of my grip.

95x5
115x5
120x5 (Tips of thumbs on smooth)
120x5 (Tips of thumbs 1/2 inch from smooth)
120x5 (Pinky on rings)
135x2

I think pinky on rings or just an inch in from that seemed best.

5K

:47(200m)
1:41
1:46
1:49
1:53
1:54
1:55
1:54
1:55
1:57
1:58
2:02
1:47
Time - 23:22

2 minutes :17 seconds of PR.  Very unhappy with outcome.  Over 10 seconds slower on each lap than last time.  There were some factors thaty played into this: very stiff legs from past WODs, running in a buch of water due to melting snow, perhaps too much potluck a few hours before.  But all of those things still does not add up to 10 seconds slower per lap.  I don't think my head was really in it from the start.  Last time I did a 5K I was seeing double at the end and gasping for air.  This time I just walked around a little.  I don't know if my body is able to PR in this like I have been doing in most of my WODs but I know I should have done better.