FS 5x95 5x115 5x120 5x125 5x130

130 x 5 is a 5# pr. Whoop! Could have done more but I'll piss my mom off if I bail metal plates in the house.

Run 5k

This. Blew. 31:35. Not unhappy.

3 x brand x block. 1mi perimeter. no stops 10:24 21:05 31:35

pretty consistent.

Crossfit Brand X Wed.

100 Double Unders
15 DL
Rest 2:00
12 DL
Rest 1:00
9 DL
100 Double Unders

16:16

Used 145# for Deadlifts

Worked on DH pull ups. Did a set of three! Woot!

50 push ups 2:27

Wed @ home

5 burpees, 10 HPC 65#, 15 KB swings 35#. 9 rounds +5+8. Kicked ass. Totally drenched.

Thursday @ brand x

Done. 100 DU, 30 95#DL, 100 DU 13:31

Friday @ brand x

Friday @ brand x.

Workout much like my home one: 5 105# PC, 10 Burpees, 15 double unders. 3 5 minute intervals.

Completed 5 rounds. +3 cleans.

Mild Buffalo Wings (Domino's): Serving Size: 2 Wi...

Mild Buffalo Wings (Domino's):
Serving Size: 2 Wings Calories: 210 Total Fat: 14g Carbs: 5g Protein: 16g

Run 800m - 4:53, rest 2 Run 800m - 4:53 (6:53-11...

Run 800m - 4:53,
rest 2
Run 800m - 4:53 (6:53-11:46)

Sunday, DeadsDay 5x200

Decided to lift on Sunday.

Started with 5x155, worked up to 5x200.

THis was a mark I hit back in 2010. I am on my way back! :)

After the mile run fiasco Jeff said: Come to the gym tomorrow, we'll lift stuff...

Riiiight

3x
200m shuttle run
10 Hang power snatch with perfect form

Rest 3 minutes

3x
200m shuttle run 10 any way, hang to OH.

Post total time, compare times on both intervals.
6:50,7:01, 16:51

Scaled to 55#
PR by 1:30

1 mile run

At Brand X: Run 1 mile : 10:53 rest 5 minutes Run 1 mile :11:48 Slow. Disappointed.

Crossfit Brand X - Cindy Intervals

Today we did another variation of Cindy:

3 x 8 minutes of Cindy
5 Pull Ups
10 Push ups
15 Squats

Rest 3 minutes between rounds

1: 4 rds + 3 pull ups
2:  (2 pull ups to complete 5th round +) 4 rounds + 5 pul lups, 10 push ups
3: 15 squats to comlete 10th  round+ 4 more rounds, 5 pull ups, 8 squats.

I got faster at the pull ups. I just need to get my ass up on that bar more often. Thin flat bar, mostly, with mixed grip seemed the easiest to get multiples of 3. I should be able to do sets of 5. Stupid inconistency.

this is in comparison to a Workout we did in 2009 last:


5 minutes Cindy
3 minutes Rest
5 minutes Cindy
3 minutes Rest
5 minutes Cindy

Start beginning of each time block where your last one left off.



8 total rounds plus 3 pull ups

Flat bar.

100 DU/100 KB Swings/100 DU (at home)

After 100 double unders, 100 db swings 35#, 100 double unders 22:06

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I ordered a new rope from RXJumpropes.com but it wasn't ready to pickup because I screwed up the order. So I got a ready-made cable jumprope at Big 5 and used it (with a couple of knots tied in it) for the Brand X Thrusday workout.

Just made up a stair climb burpees workout while at office waiting for my task to be ready.

 "Run" up and down 4 flights of my building stairs, and at each floor landing, do corresponding # burpees. (4=3=2=1=2=3 = 1 round trip from 4th to 1st to 4th. (each round starts with 4 burpees)

 Total round trip, 15 burpees and 142 steps.

 Did 6 total rounds + 4&3 burpees and 24 stairs in 20 minutes. (97 burpees/852 stairs)

http://www.youtube.com/watch?v=BOKUMfxoC9M&feature

Strict Presses. 65x5 70x3 75x1 failed 80. Weak.

Three rounds
400m hill run,
25 strict sh press 45#
19:38

Then 100 setups. 60 reg. 40 frog style.

Monday, at work gym Annie

Annie at gym

50-40-30-20-10
Double unders
Situps (makeshift abmat)

13:04

12:20 is my personal best. Getting there.

FRIDAY 3/16 5X ROW 500M

FRIDAY 3/16
5X ROW 500M
MAX PULL UPS

SATURDAY 3/17
12.4
150 WALLBALL
90 DOULBLE UNDERS
30 MU.
MY SCORE 143 (WALLBALL)

12-9-6 95# thrusters, jumping bar

12-9-6
95# thrusters,
jumping bar muscle ups 11:05
I got the 6 rep round of thrusters unbroken.

TITLE: Tuesday 3/13
OHS 3X 85, 2X 95, 1X 95

Workout was individually timed rounds :

200m run
25 situps
15 good mornings

5:00 (warmup), 4:12, 3:30, 3:24, 3:18

Week of 3/6

3/6 Monday: Annie 12:44
50-40-30-20-10
Sit Ups, Double unders

3/7 Tuesday: Klepto 27:05 (84#)

3 rounds (RX 4)
27 box jumps
20 burpees
11 Power cleans 85# (RX 105)

Wednesday, Thursday: Off

3/9 Friday: Row 750x5
3:17, 3:28, 3:24, 3:19, 3:23

3/10 Saturday: CrossFit Open WOD

AMRAP in 18 minutes
15 Box Jumps (20")
12 Push Press (75#)
9 Toes To Bar

4 rounds plus 15 jumps, 12 PP. Score 171

3/11 Sunday: CFFootball WOD

Complete 10 rounds:

One rounds consists of the following:

One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right

then switch hands....

One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left

*Do not drop the weight.
*Do not set it down.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

Post number of total drops and weight of dumbbell used to comments.

Deadlifted 210x2 was going for

Deadlifted 210x2 was going for 3.
7 single pull ups w/ 30# back pack
Sprint 230m x5
1:06, 1:08 1:10, 1:12, 1:07

Friday, Feb 24, 2012

Griff

Run 800m forward
Run 400m backward
Run 800m forward
Run 400m backward

18:54

Wednesday, Feb 22, 2012

Bench Press

65x10
85x3
90x3
95x3
100x3

Tuesday, Feb 21, 2012

Buy in:

Power Clean 95x3, 105x3, 115x3
Squat Clean (failed power clean) 125#

Workout:
3 rounds
3 Thrusters 85#
7 burpees
10 double unders

5:33

Repeat after 2 minutes rest

6:44

Sprint 100m x 5

SWEET POTATO HASH with chicken. 2 tbsp olive...

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Laura Rucker SWEET POTATO HASH with chicken. 2 tbsp olive oil 1/2 C onion 1/2 C Green bell Pepper Heat oil, sautée onion and pepper Add 1 Med sweet Yam /Sweet Potato chopped in small squares 2 tbsp water Cook until potato is soft. Stir frequently so it doesn't burn. Add cubed toast chicken breast and stir until warm. seasoning I used Sea salt and Fresh ground pepper. Modified from @RobbWolf's Paleo Solution. +Tammy Badgett View or comment on Laura Rucker's post »

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Tuesday, January 31, 2012

Buy In: Power Snatch, work up to 75# failed 85.

Workout:
Every Minute on the Minute (EMOM)
55#
3 Power Snatches
7 OHS

5 minutes. In sixth minute failed to get 5 snatches that Dan had changed to to save me.

Cash out, Stretch. Listen to Jeff speak about Intensity, Power output, Mechanics and virtuosity

Coffee, half and half

breakfast 2 pcs chicken (thigh, wing) 1 fresh orange
lunch: 3 oz carne asada, with 1/4 guacamole, pico de gallo, lettuce.
Dinner: 3 oz carne asada, with 1/4 guacamole, pico de gallo, lettuce
Snack: Coconut pancakes, honey (coconut flour, eggs, honey, salt, coconut milk, vanilla), 1 cara cara orange

Fwd:

Row 500x 8 rest 90
2;10,2:12,2:14,2:12,2:17,2:14;2:15,2:27

Monday, January 30th, 2012 - Row 500x8

Row 500M x 8 rest 90 seconds in between:

2:10
2:12
2:14
2:12
2:17
2:15
2:14
2:27

Food:
Coffee, half and half breakfast
2 boiled eggs, 1/2 apple, some plantain chips.
lunch 1 egg, black berries
dinner 4 oz chicken, with skin, salad with avocado dressing, 1/2 avocado
Snack 2 small coconut pancakes / maple syrup

Drank: Light lemonade

Sunday 1/29/12

Did 10 rounds
10 x 95# deadlift
15 push ups
17:03

#crossfit
Last recorded 18:00

lunch: hamburger on lettuce with tomato and avocado, mayo mustard
Dinner, Fajita Salad.

Saturday dinner (salmon, pistachio, asparagus)