Filthy Fifty Anniversary WOD

It's that time of the year, the Filthy Fifty.

Last year I thought I was doing well, but it was slow. 35:34 (done Aug 21, 2011). Compared to my 2010 time of 32:49 (Nov 14, 2010).

This year, with my piriformis syndrome (inflammation pressing against the sciatic nerve running under my right buttocks) and subsequent affect on my training...I was "just going to do it".

Decided to keep track of my time after each movement.
50 Box jumps (20" pretty much unbroken) 2:08,
50 Jumping pull-ups (45 lb & 25 lb plate on 20" box 20-10-10-5-5) 3:34,
50 Kettlebell swings (unbroken @ 12 kb) 5:35,
50 Walking Lunges 7:27,
50 Knees to elbows (6 in a row, then sets 2-3 at a time, all legitimate) 14:50,
50 Push press (did 30-10-10 @ 35 lb) 17:14,
50 Back extensions (had to do sets of 5, numbing back of my right leg/butt) 20:25,
50 Wall ball shots (14lb to 9' mark - higher than before - broken sets of 5-10) 24:50,
50 Burpees (broken sets of 5-10) 30:04,
50 Double unders (best string was 15) 31:51.

Some parts faster than last year, others slower. Overall a PR when I wasn't expecting it.

Yay!!

CrossFit Las Vegas on 8News Now

2009 Christmas Can Cure 5K

Christmas Can Cure to benefit Wounded Warriors Project (Link)

Did this with 10 folks from CFLV.
27:25
Cold weather. Slight uphill the first mile, then flat for a mile, slight downgrade the third mile except the last 400m which was a relatively steep hill up around the park. I pushed the end, just to see how hard I could go at that point. Felt good to cross the finish line.

Breakfast at Egg Works afterwards. Very filling.

[pending pictures if Zach comes through]

CrossFit WOD Turned into OUCH!

Back in August when I found CrossFit Las Vegas:
Had my baseline evaluation today with Mike. After watching me jump rope, row, airsquat, do crossfit situps & pushups and demonstrate a pullup, he had me to the baseline workout: 500m row, 40 airsquats, 30 situps, 20 pushups, 10 pullups (used the purple band) in 6:45.

This was the WOD today. I thought I was doing pretty well until I got to the last exercise. I could not get my foot into that damn blue band. It slipped off my foot (before I could get it into the proper position)! Picture what happens when you snap a rubber band. Yah, pretty much that, landing across my chest - with the initial slap direct on my right nipple. OUCH!!! Going to leave a bruise I'm sure.

So I was disappointed when I got unhooked and jumped down to stop my watch; to see my time of 7:35. I'm sure if there was a trainer looking over (with the usual encouraging words), helping to get into the band quickly (and safely), and stopping the timer at the end of the last pullup, I could have at least equaled my previous time. I'm sure I'll have a chance to do this again soon. My goal will be <6:30.

The CFLV blog TTOD (Trainers Topic of the Day) was about starting clean lifts from three positions. I watched instructional videos on the main site and realized I was not really getting under the bar properly. But now I'm much better. Did 1 lift in all three positions for 3 rounds, then went to 65# for the last round. I want to have a trainer watch my form before going heavier.