Thursday, July 30, 2009

Thursday - Death by Clean and Jerk

Today in gym

row 500m 2:10

Clean and Jerk ladder
5 min + 4 reps in 6th. (lame)

row 500m 2:04

Edit: Found this for january 8th 2009:



CrossFit 6:30pm Class at Brand X

Clean & Jerk Laddder
Perform one clean & jerk ( Per Jeff Clean & “Anyway Overhead” but jerk is most efficient) the first minute, 2 on the second minute etc until you cannot complete the given number within the minute period.

Completed 5 full minutes and squeaked out the last push jerk of the 6th minute at 6:04.

Wednesday, July 29, 2009

Wednesday - Burpees, HP Snatch, OHS

Did Monday’s 9:00am Brand X WOD

AMRAP in 7 minutes
5 burpees
5 hang power snatch 55#
5 OHS 55#
4 rounds + the burpees, HPS and 3 OHS

3 minutes rest

AMRAP in 7 minutes
5 burpees
5 hang power snatch 55#
5 OHS 55#

4 rounds + burpees

Ugh

Monday, July 27, 2009

Monday - Karen 150 wall ball 12# 8:44

Karen
150 wall ball
12# to 10'

8:44


compared to 01 November 2007 01:36 PM [ # 33 ]


150 Wall ball shots
14# ball to the 10’ target, mod for women.

either 13:26 or 16:26...I was unsure of the time on that date.

Saturday - Random burpees about 40

I was able to do about 3 sets of 10 burpess unbroken (an improvement) and a few sets of two or three as warm up.


that's all I did between thursday and sunday but walked all over for comic con and beach over the weekend.

Wednesday, July 22, 2009

Wednesday - Running and OHS

@work gym

Run 800m
Max set OHS 45#
Run 800m

12:56 / 29 OHS


This is a workout that was posted from one day of Brand X classes, but they had a buy in of 3-5 x 5 back squats and a cash out I can't remember.

Tuesday - deadlifts

Just didn't have the concentration to get this going.

did 135x 5 then 1x 185 and 1x 205 but went up to 215 and couldn't get past my ankles, then failed to get 210 3 times before I gave up.

Tuesday, July 21, 2009

Monday, Row 5K - 23:07

Row 5k

23:07

1k @ 4:14
2k @ 9:04


Last time was 23:36

Saturday, July 18, 2009

Saturday - Cindy 10 rounds.

Did not get out of the house before 2:00 today. Did cindy in my kitchen using my pull up bar that I have a hard time kipping on. But decided I could do singles.

AMRAP in 20 (approx…lost timer after 15 min)

5 pull ups
10 push ups
15 squats

10 rounds. Pull ups were more of a hindrance than the push ups this time.

Then I went to the Brand X picnic over at Tony's house. The pool was perfect and Bradley finally learned to do a dog paddle and was able to do some breast strokes without me holding him up. I was so happy and proud.

Wednesday, July 15, 2009

Tuesday - Thrusters 1-1-1-1-1-1

Done at home and finished before midnight so it counts as today’s workout (rest day tomorrow.)

Thrusters 1-1-1-1-1-1-1

warmed up with 65 x5 (neck roll, stretch, GO!)

95-100-105-105 (goof)-110-115

Definitely a Max effort on that last one. And everything after 100 is a PR.


oh that was only 5 singles. D'OH! Oh wait, now I remember during set 5 I had removed 2.5# plates on either side and missed putting the 5# plate on one side. So I lifted an uneven 105 on that round.

Monday, July 13, 2009

Monday - "Connor"

@work for TopDawg’s birthday:

“CONNOR”
amrap 20min
65#
5 DL
5 Hang power clean
5 front squat
5 push press
5 back squat

9 rounds + 5 DL + 5 PP

Pretty sure is a PR. Happy Birthday, Instructor Connor!

Sunday, July 12, 2009

Sunday - "Nate" Modified 8rds.

“Nate” Pack:
Complete as many rounds in 15 (I did 20) minutes as you can of:

2 Seated Muscle-ups
4 Handstand Push-ups - kick up to barrier with feet on back of couch
8 1.0-Pood Kettlebell swings
Women 1.0 pood
If you do not rings to do seated muscle ups use a 3/1 sub of pull ups and dips


got 8 rounds in 20 but my HSPU deteriorated badly and seated muscle ups became squat mu x 4 instead of 2 seated mu.

Friday, July 10, 2009

'Ed Freeman'
5 rounds
200m run
max pull ups
max push ups.'
RIP EF.

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Thursday, July 09, 2009

4 rounds run 400m 50

4 rounds
run 400m
50 squats

17:46
(last year done in 17:35)

Wednesday, July 08, 2009

Wod 090707 21 18 15

Wod from 090707

21 18 15 12 9 6 3
95# Front Squats (RX was 135 for women)
Abmat situps, frog style. (RX was GHD Situps)

(No rack, no GHD machine in gym).
17:59:00

My friend, MagDawg, she did this workout, with similar variations, 6 whole minutes faster than I did. Cycle time still plagues me, as i didn't rest much and broke very little on my squats.

Monday, July 06, 2009

Monday - Quick workout at gym

Row 2k 9:18
50 Push ups 7:08

Sunday, July 05, 2009

Sunday - Mainsite WOD SH Press, Push Press, Push Jerks

Finally cleared out the living room (Bradley's play room) enough to clear the weight rack. Did today's WOD on spur of moment.

Shoulder press 1-1-1-1-1 reps
75 80 85 85 90 (turns out it tied with previous PR)

Push press 3-3-3-3-3 reps
90 95 105 110 (PR) 105
- failed on 115 but got 2

Push Jerk 5-5-5-5-5 reps
95 105 110 (PR) (105x3) DNF

Ran out of time. Mom duty called.

Saturday, July 04, 2009

Saturday, July 4th. Randy 11:35

On my front porch in bare feet, bathing suit top and board shorts.

Randy
55# Power Snatch x75


11:35

Weak and slow. Disappointed.

Wednesday, July 01, 2009

Wednesday - Power Snatches 45#

“How many 45# power snatches can you complete before Aja finishes

5 rounds
Row 250m
15 air squats”

The answer is 87.

90 power snatches 45# in 11:53.
75 for randy workout in 9:24.
30 for way scaled isabel 4:28