monday - row 5k 23:24

Row 5k
23:24

Not my best time. Not my worst

Before and After Christmas workouts

Thursday:
3 rounds
20 doubleunders
30 20# KB snatches
50 squats

17:15

Saturday:
100 burpees - 45 degrees outside
14:50
(Best time 14:38)

Monday - Diane 11:04

Diane

21-15-9
Deadlift (mod) 155#
HSPU bridged on stairs

11:04

Sunday - OHS 5x5

Warm up 40 unbroken OHS @45#.
Then 5 sets of 5
65 75 80 85 90

Saturday - Annie

Annie with B LEE rope... 20:15. No more than two DU in a row. I'll get better.

50-40-30-20-10
Double Unders
Sit ups

thursday - 30 squat muscleups 8:42

30 squat muscle ups.
8:42

monday - deadlifts and burpees

5 rounds
5 deadlifts 155#
10 burpees
10:11

Row 5K PR 22:36.

Rowed 5K in 22:36

Broke my Previous PR by 30 seconds. I will break 22. IF. IT. KILLS. ME.

Correction: My PR is by about 30 seconds, not a minute as I first thought. However, the PR of 23:07 was in July and my time for this last week was 24:23.

Saturday - LumberJack 20 fundraiser.

Lumberjack 20 Memorial Workout as a partner workout at Brand X.

20 Deadlifts (165lb)
Run 400m
20 KB swings (16kg/35lb)
Run 400m
20 OH Squats (65lb)
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box steps (24”)
Run 400m
20Power Cleans 30lb dbs
Run 400m

40:52, with Alison as my partner. She smoked me in the runs and burpees! I probably slowed her down overall. We used lower weight than RX'd.

Friday - Row 1K, 21-15-9 Back ext, Situps

Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions

Post time to comments.

10:10 but with reg sit ups.

Wednesday Front Squats

Ring dips - six 1-2-3 catch up for some challenge I only know about via Fiona Muxlow's facebook status.

Front Squat 3-3-3-3-3

# 95, 115, 125, 135, 145

145 was difficult. I refused to fail, mostly because if I couldn't stand up I wouldn't be able to rack the bar and dropping it is not an option within earshot of my mother.

Row 5K - 24:23 and some rowing mechanics rambling.

Ok so I'm getting slower on this, which pisses me off. Because it's still a metcon hell.

However, I think playing around with my mechanics is starting to teach me something: There are no gains to be made up in increasing power output through the legs on this sombitch. They appear mostly to be made in stroke length and arm pull explosiveness.

Maybe this is obvious to some of you but I have very short legs so they somewhat limit my stroke range of motion. I thought by getting more explosive hip extension (ie not collapsing all the way into knees at the bottom) I could get more power output. Which I did but this has not improved my times.

During the first 3.5k I was getting 40-43 s/m (which really I am not sure what that means, just that when I work harder, it goes up.) because on my last attempt at this, the 48 s/m number seemed a wasted effort. The 500M pace was around 2:30. This of course didn't translate to a faster row.

(Epiphany - S/M = strokes per minute.)

On the last 1500M of this row, I let my hip and knee angles collapse and didn't try to get power out of the extension, rather I leaned a bit forward so that my feet were forced to come up of the heel to the toe, and I got a bit longer arm pull which brough my 500M pace to about 2:15-2:20. My strokes per minute still hovered around 40.

I am going to repeat the 5K row next week, I think to test this again. I know I can row it in 22:00. I just know it.

Saturday, Brand X workout.

Got in late so while the first group of victi...I mean athletes did the workout below I did the buy in:

Buy in:

Jumprope
side to side jumps
plank hold

Then I worked out in the second group.

Workout: 15 minute cap to complete the following.

15 thrusters (pack, women 65#)
5 rounds of cindy
10 thrusters
4 rounds of cindy
5 thrusters
3 rounds of cindy.

(1 round of cindy = 5 pull ups, 10 push ups, 15 squats)

I got through to the second set of cindy rounds but completed only 1 round of it I think...plus 5 pull ups and 6 push ups.)

When you think about it my record for RX'd cindy is 12 rounds... so doing 6 rounds plus 25 thrusters isn't horrible.

Tuesday, Burpees and Back Squats

Complete as many rounds as possible in 20 minutes of:
25 Burpees
Body weight back squat, 15 reps

135# back squats

2 rounds plus 25 burpees and 10 back squats.

135 was pushing it but I did painful sets of 5 for most of the time. BW is 155 today.

Sunday - 21-15-9 Push Jerks, KB Swings, Burpees

Shoulda done today’s workout but I made one up at home that sounded awful:

21-15-9
Push Jerk 65#
KB swings 37# (approx 1 pood)
Burpees.

All the Jerks and swings were unbroken…the Burpees were horrible.

12:17

Thursday - Row 1k, 50 Power Snatch (45#), 30 pushups

Thursday -

Row 1k
50 Power Snatch (45#)
30 pushups

13:42
32 snatches unbroken!

I did this with single arm db snatch (32.5 lbs in about 15 minutes last time)

Monday - Grace Scaled.

ince my last time with Grace was over 9 minutes (deconditioned or poorly motivated, not sure which) I scaled down this time:

clean & jerk 75# x 30 reps

5:45
10,5,5,5,5,7,3

My best time with 95# is 6:44. I wanted under 5 with this weight. One more time should do it.

Friday, Run 400m, 50 Squats (4 rounds)

@BrandX

4 rounds
Run 400M
50 Squats

18:30

Happy with that.

My fastest time is 17:35 at brand x. I can get back there.

Tuesday, Deadlifts and Bench Press

Deadlifts
5x135,
5x185,
3x195 ,
2x200(f 3rd rep).
1x200.
5x135 (felt light, but thumbnails too long for hook grip.

Bench Press
10x65
5x75
5x85
5x95

yelled "Don't touch it!" to girlfriend spotting me on last set. She said, I get nervous! I said, if it starts to go DOWN you can touch it.

Maybe 5x95 is a PR my 3 rep MAX is 105.

Sunday, Workout at Home - AMRAP Power Snatch/Push ups

WOD from Friday, November 6, 2009

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

Post rounds completed to comments.

Compare to 070109.

I scaled it to 45#, assuming Coach Garddawg would want me to go fast and not be pigheaded.

Got 8 rounds, 12 power snatch + 5 push ups. Checked stopwatch at 19:58 so guessing I would not have gotten 5 more push ups in that time.

50 push ups 5:08

...not a pr but did 15 in first set. Part of my plan to not plan to stop at 10.

Wednesday - Snatch OHS Run

Three rounds for time of:
65 pound Snatch, 3 reps
65 pound Overhead squat, 15 reps
Run 400 meters

18:39


should have scaled down to 55 maybe. Horrid.

Monday, 11/2 Annie PR 17:46

I did Annie at work gym last night.

50-40-30-20-10
Double Unders
Sit ups


I was really happy with my muscles remembering how to do multiple d/u. I did mostly sets of 4 or 5 but I got a set of 11, and a couple of 8 & 9s. Didn’t have an abmat, so used a fold up mat with my back on the mat and my behind and feet on the floor. Seems to have kept me from getting the dreaded “monkey butt.”

Was very happy when I finished to find my time at 17:46. A PR even better than when I was working out 5 days a week. I hurt today. Abs and hamstrings.

Thursday - Row 2k 9:17

1 second faster than last time.

Nowhere near my 2006 ? time of 8:52...

Had intended to do Annie, but got to gym after 6pm and the jumpropes were locked up for the night.

Wednesday - Backquats 5x145

Back Squats 5-5-5-5-5

Warm ups
75,85

Work sets
95-115-125-130-145 (PR)

edit: the last set was bar (45)+ 2x25 + 4x10 + 2x5 = 145, right?

Friday Jackie

Been off my workouts due to back pain that seems to be from nothing.

Today had to do a workout to break the monotony!


Jackie as rx’d. Non-gender adjusted RX’d.

Row 1000M
50 thrusters 45#
30 pull ups (Flat pullup grip on cable machine)
15:00

Griff 800 m run 400

Griff
800 m run
400 m run backwards
800 m run
400 m run backwards

23:25 with Bradley
Last recorded 21:20

Frustrated

My current schedule:

0630: wake up
0700-0715: get in car
0715-0800: coffeeshop in town
0800-0915: drive
0915-1230: work
1220-1300: eat
1300-1800: work
1800-1900: drive
1900-2000: dinner (pick up or cook)
2000-2100: decompress
2100-2200: bedtime routine for boy
2200-2230: shower
2230-2300: some chore while watching tv
2330-0030: bedtime routine for laura

Clearly this is not optimal.

I have to be in office at 9am and reuired to stay til 6pm.

I don't have a good place to work out at home becuase my spaces have been appropriated by storage, and I can't stay in Ramona til the 830 Brand X class is over or it will 9:30 or later when I get to work. I can't get to bed earlier, and I won't wake up to go to BX at 0600 or 0630.
Also I won't give up coffee shop because I don't have an alternative social time anymore.

I could skip lunch to workout but that is difficult unless I go at a light time.

Maybe I will take my lunch at 2pm and workout. It's not as nice as being able to go to the gym at 530 (which was nixed by boss) and leave for home and be there by seven.

Tuesday, Box Steps and Push Press

At home…remind me never to use my iPod for timing a workout using lap meter at same time as using for music.

5 rounds

25 box step ups to bench
25 push press 55#

Hit the stop button instead of lap button at end of lap two and didn’t notice til end of round three it was stopped.

Total for rounds 1,2,4,5 12:04, so evenly completed at about 3 min per round so about 15 if you add 3 min for round 3.

Thursday

SDPD DTAC obstacles.
30 pull ups, flat bars
Climb walls 4', 5', 6'.
Did 6' wall 3 times then
Stair runs 5 x 63 steps each way
Climb 6 wall again
Traverse monkey bars.
Fun.

Wednesday: An old couplet of my invention

I need to do the strength days but I decided to do this old “metcon”’ of mine:


21-15-9
Thrusters 65#
Push ups

The first time I did this couplet, it took me 20:39. The second time it took me 9:57 a year later, and todayit took me about8:30 but the time is an estimate because I stopped the timer before I realized I had 9 more push ups to do! CURSES!

I did the first 21 thrusters in 1:59. 16/5
21 push ups, 15 thrusters, 15 push ups, 9 thrusters in 6:44.

9 push ups done after the timer. grrrr.

I have to do it again now.

Monday - Thruster/HPC/SDHP

Did a WOD from a week or so ago in my work gym:

Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps


6 rounds + 5 thrusters (Exactly the same as last time)

At about 5 minutes in, some woman actually lay down with her head off the end of the bench press bench (the one you can’t move because it’s bolted to the floor) to do dumbbell exercises about 8 inches from where my bar was traveling from ground to chin 60 times during SDHP. I told her not to worry it would help me make sure I kept a very narrow path of bar travel.

Friday @ BX, Oct 2 - Run a Mile

Ran a mile 10:42 (door to door, big loop mile around BX block)

Thruster singles, 85, 95, 105

Sprints

Row 5K 23:37 30 seconds

Row 5K
23:37
30 seconds slower than best time.

Monday, Shoulder Press

Shoulder Press 3-3-3-3-3

45x10 warmup

65-70-75-80-85


...then I pressed 90x1 because I knew I could. Finally, Now I can head toward 100.

Sunday - Half Angie

Pull ups 07:56.27
Push ups 05:43.17
Sit ups 02:03.25
Squats 01:50.44

Total 17:33.15

Timing by BlackBerry

Friday

21-15-9
HSPU
L-Pull ups

Annie. 20:58 - PR on DU sets.

This is slower than my best time by about 3 minutes. However, able to do sets of 3 & 4 for most of the workout. I almost got 5...next tiem. Some singles, and doubles. The thing is, when you do a bunch of double unders its more taxing than doing one resting for a heart beat and going again.

Annie
50-40-30-20-10
Double Unders
Sit ups (no abmat...this also made me slower)

I'm not unhappy about this workout. Proud of multiples. I'll take the hit in the metcon and be better next time.

Alternate couplet Saturday

21 18 15 12 9 6 3

OHS 45#
KB swings 37#

11:29

Tuesday - Diane 12:41

diane

21-15-9
155# deadlift - some sets of 5...lots of threes.
Bridged HSPU - Knees on back of couch

12:41

Saturday, Sept 12th - Elizabeth

Elizabeth

21-15-9

Power cleans 95#
Ring Dips

20:45

Not my best time but legit ring dips. Had a friend discounting incomplete ones. I was pissed at her while she counted. LOL. Poor girl, she's not even a crossfitter.

Oh and 9 x 95# cleans. PR by 1.

50 push ups 4:16

50 push ups

10,10,10,6,4,3,2,2,1,1,1

4:15.6 call it 4:16

CF Total

Shoulder press 85
Back Squat 180
Deadlift 205

Total 470

Invisible Fran

Air fran:

21-15-9
Squats
Push ups

4:45

Worked on ring dips on my rest day.

Because I was pissed that I couldn't do ring dips yesterday.

Friday @ Brand X

Buy in back squats:
5x 75
5x 95
5x 100
3x 135

Three rounds for time of:
21 Sumo deadlift high pulls #55
21 bar dips

13:40

Cash out
1 x
Medicine ball throws 1:00
Dot drill 1:00

Dr Sears BF calculator.... hmmm

Female Body Fat Calculator

Weight: (nearest five pounds, i.e., 180 or 185) Height: (use half-inch increments, i.e., 71.5 or 72) Waist: (use half-inch increments, i.e., 32 or 32.5) Wrist: (use half-inch increments, i.e., 7 or 7.5) Activity Factor: Sedentary - No formal sports activity or training Light - Light fitness training, such as walking Moderate - Fitness training 3 times/week or sports activity Active - Daily aerobic training or moderate weight training Very Active - Heavy daily weights Elite Athlete - Heavy daily weights & intense sports training

Weight: (nearest five pounds, i.e., 120 or 125) Height: (use half-inch increments, i.e., 65.5 or 66) Abdomen: (use half-inch increments, i.e., 22 or 22.5) Hips: (use half-inch increments, i.e., 30 or 30.5) Activity Factor: Sedentary - No formal sports activity or training Light - Light fitness training, such as walking Moderate - Fitness training 3 times/week or sports activity Active - Daily aerobic training or moderate weight training Very Active - Heavy daily weights Elite Athlete - Heavy daily weights & intense sports training Body Fat %: 32.11 Body Fat Weight (lbs): 51.38 Lean Body Mass (lbs): 108.62 Daily Protein Requirement (g): 86.90 or # of Blocks of Protein: 12 # of Blocks of Carbohydrate: 12 # of Blocks of Fat: 12

Thursday - 5 rounds 65# Power snatch, Run 400m

5 rounds

65# Power snatch x15
Run 400m

35:40

Time was horrendously slow but I learned that I can do 75 Power Snatches at 65# so I'm not going to say it was a mistake, just a learning experience. Next time, I'll lower it and go for intensity.

Grace 95# clean and jerk 9:55

Grace
30x Power Clean and Jerk.

9:55.

Disappointed. Best time is 6:44

Day 13 - No Bread, No Potato, No Sugar, No Doritos

Triple Iced espresso and Iced Coffee with half and half.

Lunch: Islands Big Wave Burger, Lettuce Wrapped with a side salad for fries.

	Calories	Fat (g)	Protein (g)	Carbs (g)	Fiber (g)	Sodium (mg)	Serving Size
Hamburger Patty	490	42	27	0	0	115	6 oz
Cheddar Cheese	108	9	6.3	0.5	0	188.4	1 oz
Garden Salad w/ Ranch	200	18	2	9	1	320	5 oz
	798	69	35.3	9.5	1	623.4

after my Row 5k - 24:04

For the record...in the Athletic Skills Standards, the Level III (Advanced) and IV (Elite)

row: 5k row for women at 21:00 (My bets time is 23:07)
6k row for men at 21:45
row: 5k row for women at 20:00
6k row for men at 20:00

Sunday OHS 5-5-5-5-5 95# ohs PRRRRR!

Did OHS ME: 5x5

Never done before as I know....

warmup 65#x10

75x5
77.5x5 (forgot to to add the other 2.5 plate on one side)
80x5
85x5
95x5 (meant to only add 5 but screwed up addition)

the heavier the weight the better my form seemed to get.... Also improved depth over course of sets.

Nancy (55#) 22:08

Nancy (Scaled)

400m run (Treadmill 6.0-6.5mph)
55# OHS X 15
22:08

All rounds of OHS Unbroken (if you count a rest on the traps a break, then I will take that as broken and be happy).

This is the most sets of unbroken OHS with 55# and the first time I've completed Nancy with more than 45#.

crossFit 5 year anniversay: CrossFit 101 WOD

After CrossFit 101 at Brand X:

AMRAPin 20 minutes
5 one arm db deadlift (30#db)
5 one arm db hang power clean
5 one arm front squat
5 one arm push press
run 100m.

Switch between right and left after run. Each run marks 1 round.
Got 1 press and 1 run shy of 9 rds.

Sunday - easy (?) day

50 pushups in 5:07

"Ryan" 26:28

“Ryan”

Five rounds for time of:
7 Muscle-ups - from squat
21 Burpees

26:28

Each burpee terminates with a jump one foot above max standing reach. (not measured…but a clap at top) MU Rom prolly not up to snuff.


Started out gunning for porch but pushed past to 5 rounds because round 3 done at 15:32.

rd 1 end - 4:53:82
rd 2 end - 10:16:71
rd 3 end - 15:32:29
rd 4 end - 21:12:89
rd 5 end - 26:28:47

Friday - deadlifts and an amrap in 10min

6:00pm Crossfit @ Brand X

Buy in
Deadlift
work up to a set of 3 or 5
Only did 5 x 135 then 5 x 185

WOD
Complete as many rounds in 10 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

With 24” in step ups, only one round + 30 step ups. 95# push press. Did a set of 10 unbroken - PR.

completed day 2 No Sugar, No Potatoes, No Bread, No Doritos.

10 lbs...that's all I want to lose.

No bread, no sugar, no Doritos...how hard can that be?!

Push Press - ME workout

Push Press 1-1-1-1-1-1-1 reps.

95-105-115-120-125-115-120

125 was ugly and I couldn't repeat it with good form so I went back to 115 then up 5 to 120.

run 800m / 50 squats 3 rounds 20:26

So i started out wanting to repeat an earlier workout:

4x
Run 400m
50 squats.

By the time i got on the treadmill, i had it in my head that i needed to run 800 m. In the middle of the second round, I realized my mistake and figured I'd finish the 3rd round and call it good.

3x
run 800m
50 squats

20:26

Wednesday, Row 1K x 4

Mod Monday’s WOD for lack of shoes:

Row 1000m x 4,
rest 2 min in between.
4:33
4:27
4:30
4:38

in socks.

Monday, August 10th

@work gym

Row 1k (4:18),
50x one arm db power snatches, 32.5# db
30x push ups

15:17 killer.

Brad's Hell.

I think because I had to do my workout last night after bedtime, bradley was kind enough to propose a workout for us to do together as a competition. It started out as amrap in 10 of

10 sdhp,
10 situps,
10 pushups,
10 pullups,
10 bench pr,
10 lat pull downs on our nautilus machine
30 second rowing on our Nautilus machine with 15# resistance. This actually is a pretty good sub for rowing
(I swear I did not teach him that lat pull downs were good!)
.

I modified it to:

Brad’s hell w/subs
2 rounds of
10 sdhp,
10 situps,
10 pushups,
10 pullups,
10 bench pr,
10 thruster,
30 row pulls with 15# resistance
Barbell for sdhp, bp and thrusters was 60 or 65#.

16:16 with equip logistics

Bradley did 3.5 rounds of the original workout with about 6 or 7 lb dumbell in 15 minutes. We both were wiped out at the end.

For those who don’t know Bradley, he’s 9 years old and has been going to brand x with me since he was three but doens’t do the kids crossfit except for saturdays. He misses it!

Substandard JT

Did JT and was not happy with any of it.

I did the HSPU with the couch back as a barrier.
I did the rig dips as jumping because I wanted to keep the intensity
After the rings and hspu pushups sucked.

21-15-9
HSPU (barrier)
Ring Dips (jumping)
Push ups

17:06

That sucked.

I looked up my last JT and it was with partial rom hspu and I guess single ring dips in 31 minutes. I won’t call it a PR because it was totally different. The Metcon was good. Yet horrible.

100 burpees 14:38

Did 100 burpees in my kitchen this morning. The first time I ever did 100 it took me 17:15.

The last time I have recorded for 100 says 15:15. In 2006.

Today it took me 14:38. 5 years in.

I got to 50 in 6:21.

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 - 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 - 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 - 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.

Monday, Row 5K - 23:07

Row 5k

23:07

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


Last time was 23:36

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.

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 - "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 - "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.

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

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4 rounds run 400m 50

4 rounds
run 400m
50 squats

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

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 - Quick workout at gym

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

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 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 - 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

Tuesday @ Brand X - Front Squats 5x120

Decided the 0800 class with nichole would be good. I got done with Buy in and Workout by 08:30 and then jetted to work. Arrived at 09:30 which is GREAT for having already worked out and had coffee!

Buy in:

front squats
5x95
5x115
5x120

PR for 5 reps (previous PR 115x5 Feb, 2008)


Workout:
AMRAP in 12
7 box jumps
7 pull ups
7 push ups

5 rounds.

Box jumps killed my time. Could have gotten more with step ups.
Unbroken pull ups and push ups (yippee!)

Friday @ Brand X - Hill sprints and OHS

6pm w/ Connor

Buy in 5 min
3 pull ups
5 T push ups
7 squats


Workout : 3 rounds

long hill "sprint"
30 OHS 45#.

22:38

Got a pr for the OHS with a set of 25 Reps unbroken.

However, there were issues with my knees collapsing. Curses.

WOD 090625 Thrusters/HPC/SDHP

Did today's WOD
Amrap in 20
65# thruster x5,
HPC x7,
SDHP x10.

6 rounds + 5 thrusters.

Tough.

Wednesday, Handstand Helen

@work gym
Wod from monday i think,

3 rounds
run 400m
21 kb swings #35
12 hspu.

Subbed 24 assisted hspu - knees on 24” stack of mats.

19:08

50 push ups - 5 sets of 10

Did 5 sets of 10 push ups. Forced myself not to break sets and took decent rest periods. Last set almost failed but pushed out of the last rep out of sheer stubbornness.

Not really timed but it took about 8 minutes.

Hill Sprints and DB Thrusters

@Brand X
I picked exercises
Reps/rounds Per DD


4 rounds
1 bx hill sprint
15 30# db thrusters

15:47

Horrible. Thank goodness I didn’t listen to Gonzo!

Nancy 45# 20:10

Nancy (Scaled)

400m run
45# OHS X 15

20:10

AMRAP in 20

At office gym:

AMRAP in 20 min
5x 50# HPsnatch
10 burpees.

8 Rounds

Friday, June 12th - Crossfit at Brand X

AMRAP in 15 minutes
run 100m
10 db thrusters @ 35#db for 1 round, 25# db for round 2-4
10 pushups

I got through three rounds, plus 10 thrusters and 2 pushups.

Jeff: Laura this is a "CrossFit Workout" -- it's functional movements performed at high intensity....

Row 5K - 23:36

I was able to keep a pretty steady pace throughout. Tried to keep the Meters per second at 35...varied between 34 and 38. Not bad.

I can only find a record of a 2k row at 8:52 so this is my longest rowing distance. Did in place of the Run 5k WOD.

Jackie 13;08

Saturday... Camp Pendleton Mud Run. (I'll write about it later) 1:47 officially with my awesome team Brendhan, Margaret, Patrick, and Andrea.


Today

Jackie in our work gym

Row 1k (4:33)
50 Thrusters with two 15# dumbbells. Pink ones.
30 pull ups on cable machine. Kipping all of them!

13:08

Not a great time.

Heavy ish Metcon

Another gym workout…

Started with the idea of AMRAP 20

15 hang power clean
10 thrusters
5 shoulder press

but I picked 75# for weight.

I coudn’t shoulder press it after the thrusters.

Ended up doing 3 rounds + 10 HPC of

10 hang power clean (15 in first round)
10 thrusters
5 Pushups.

Smoked me. 75# is heavy.

Monday 6/1/09

Rowing Michael

3 rounds for time
row 1k
50 back extensions
50 sit ups

36:40

That blew.

Row times 4:30, 4:50, 4;54
no abmat
GHD machine was not horizontal.

OUCH

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Deadlifts and Burpees

Hi…wow it’s been a while. Figured I better do something because Brendhan reminded me that we only have TWO WEEKS til the Mud Run

10 rounds

10 deadlifts 95#
10 burpees

26:54

I miss everyone. Thought I’d be back to BX this week but ... ugh.

Ususally, people come here to feed the ducks.

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DT : Modified (I'm baaaack. I think.)

Hi all…been off my workouts for weeks now. My work schedule is going to be bad for a while so went to gym today at work.

Warmup:
2 x
Row 250m (1:03, 1:01)
10 push ups
10 squats
5 pull ups
(on the smith machine pull up rig. Which was good because I never have been able to kip on that thing but i did today!)

DT - Porch Rounds with weight mod

95# deadlift x 12
95# HPC x 9
95# Push Jerk x 6

21:53

My first round was just over 5 minutes. But the second and third rounds were awful. I had no access to tape or chalk so I had to regrip after mostly sets of 2 and one on the HPC. Ended up doing lots more DL/CL combos than was efficient.

Probably should have gone down to 75# and did 5 rounds. Maybe.

And yes, this is how our new kitchen floor looks. It's not sealed so currently covered in some kind of protective paper while we finish the cabinets and counters. It's nearly done.