Crossfit Level 1 Cert - AGAIN

So, I started training my friends this past week. The first week went really well and starting on Monday, I'll begin to post their times and workouts to the blog. However, for the weekend I'll be in San Antonio at the Crossfit Level 1 Cert at Alamo Crossfit. I went to a cert about 5 months ago, but I hope this experience will just bring me greater knowledge. We'll see what happens and again we'll start posting times soon.

Definitely Terrible Tuesday.

Today I decided to go with a WOD that Speal and Dutch did in a video about a year ago.

10 thrusters
50 double unders
8 thrusters
40 double unders
6 thrusters
30 double unders
4 thrusters
20 double unders
2 thrusters
10 double unders

Thrusters at 135 lbs

Speal did it in around 3:53 and Dutch finished a little over 4 minutes. It took me a whopping.....

7:43

Back in Austin Monday

Today I went to the track and put on my 20 lb vest.

I did 4 rounds for time:

400m
50 air squats
all with 20 lb vest

13:23

Double WOD Saturday

SO today I did 2 WOD's

I started at Gold's Gym and did Grace in 5:43

Grace is:
30 power clean and jerks at 135 lb


Then I went over to Crossfit Laredo and got smoked.
I did Nate.
Nate was...
2 muscle ups
4 handstand pushups
8 kettlebell swings (35 lbs)

I ended up doing something around 15 rounds...Guys in there whooped my butt hitting somewhere around 17 and 20 rounds. Good job guys

Thursday the 7th

Today I went heavy with squat cleans followed by a mainsite WOD:

Squat Cleans:
3 3 3 3 3

155
175
185
195
205


10 Rounds for Time:

3 dead hang pullups (45 lbs)
5 strict pullups
7 kipping pullups

Dead.

5/6/09 - Done with School

So today was officially the last day of my undergraduate career. I began my strength training once again. Today I went with a heavy lift first, followed by a heavy short met-con.

I started

5 5 5 5 5
Deadlifts

275
295
315
325
335 - only 3 reps


I then moved onto a workout that I had told Javi to do yesterday. It was:

5 push jerks - 165 lbs
50 squats
4 push jerks
40 squats
3 push jerks
30 squats
2 push jerks
20 squats
1 push jerk
10 squats

It took me 7:01 to do it...it took Javi 9:29

5/5/09

Today I did a random workout. I'm not sure how many meters it was, but what I did was:

4 rounds:
with 25 lbs dumbbells in hand
run across field
10 thrusters
run across field
10 burpees

12:49

Crossfit Regional WOD 3

WOD 3:

21, 15, 9
box jumps
kb swings (54 lbs)
sumo deadlift high pulls (95 lbs)

Finished in 5:41

Ended up 22nd overall

Crossfit Regional WOD 1

WOD 1:

10 squat clean/any way overhead (155 lbs)
500m row
10 squat clean/any way overhead (155 lbs)
500m row
10 squat clean/anyway overhead (155 lbs)
500m row

Finished 30th in this event with a time of 12:47

Crossfit Regional WOD

50 chest to bar pullups
50 burpees

I did it in 5:07, I placed 9th in this event....