Birthday WODs.

When I was introduced to Crossfit, I joined a group of a dozen or so men and women across the country in an email group who all tracked their WODs via said group, competing in mainsite WODs and critiquing one another's videos, and just all around sharing notes about Crossfit. It's sort of like having a virtual gym and one of the greatest things about my Crossfit experience. Most of us are planning to attend the Games together this year.

And one of our traditions is to compete in birthday WODs, so when it's your birthday, you post a workout for everyone to perform for time. Fastest time wins bragging rights and a prize of some sort. Workouts like this are one reason I won't stick religiously to CFE (if I ever actually start it, jeez). Anyway, here was today's workout, I'm currently in the lead with about 8 hours until group deadline:

These can get a little complicated:

3 parts for total time.

Part 1:

15-12-9 of the couplet:

Deadlifts 255/155

Pullups

Part 2:

Rest 1 minute.  During this rest, change the weight on the bar.  You must not start the Part 3 until at least one minute has passed, but you can rest more if needed.

Part 3:

5 clean and jerk 185/105

15 ring dips

25 KB swings 55/35

35 wall balls 20/14

run 800m

Complete the WOD and post result by Thursday, January 10, 8 PM central.  

You must complete the WOD in the order listed.

You may only use one barbell.

You may use lighter weights in exchange for a penalty on deadlifts and clean and jerks.  1 second penalty per pound per rep.  For example, if you use 175 on the clean and jerk, that is a 50 second penalty (10 lbs x 5 reps).  165 would be a 100 second penalty.  

Clean and jerk is any way (power cleans or squat cleans, push jerk or split jerk).

My time was 19:53. But I took a 5 minute penalty because I scaled the C&J all the way down to 125#.
Total: 24:53. And these are my notes:

I used 125# = 60 x 5 = 5 mins. Was actually hoping to do touch and go, but I had to step off the bar even at that weight. Ridiculous. 

Watched some of my wife's today, so knew roughly what pace I needed to be on and knew I needed to hit the run at about 15 mins pre-penalty. I hit the run at 15:42 and it was awful. Thankfully the ring dips, DL and pullups went according to plan, because it was that close to falling apart completely. Had to stifle a pukie both during DLs and KBs, which is one reason I took a KB subset. 

It's been awhile since I whimpered after a WOD, so Happy Birthday!