Did Annie today. Second time with my Buddy Lee rope.
50-40-30-20-10
Double Unders
Sit ups (using a padded mat and a rolled up town in place of abmat.
18:43
Approaching but not close enough to my PR that I had with a different stiffer rope with fixed handles, 17:46 but still faster than my 1st time with BLee rope at 20:15.
Wednesday, February 10, 2010
Tuesday, February 09, 2010
Monday - Jonesworthylikeish
At office gym:
Warmup - Row 500m 2:29
Intended workout
50-40-30-20-10 squats
40-32-24-16-8 KB Swings (35# dumbbell)
20-16-12-8-4 push ups
I ended up doing
60-50-40-30-20 squats
40-32-24-16-8 KB Swings (35# dumbbell)
20-18-16-8-4 push ups
18:47
Lack of oxygen…the enemy of addition and subtraction.
Warmup - Row 500m 2:29
Intended workout
50-40-30-20-10 squats
40-32-24-16-8 KB Swings (35# dumbbell)
20-16-12-8-4 push ups
I ended up doing
60-50-40-30-20 squats
40-32-24-16-8 KB Swings (35# dumbbell)
20-18-16-8-4 push ups
18:47
Lack of oxygen…the enemy of addition and subtraction.
Monday, February 08, 2010
Saturday - Deadlifts
WOD 100207
Deadlift 5-5-5-5-5-5-5
165-175-185-195-200 (f x2) - 185 - 165
195x5 is my PR from Rip’s barbell cert last year.
I know I can do 200. I need to do more deadlifts. I will work on sets of 3 to get up to 200x3.
Deadlift 5-5-5-5-5-5-5
165-175-185-195-200 (f x2) - 185 - 165
195x5 is my PR from Rip’s barbell cert last year.
I know I can do 200. I need to do more deadlifts. I will work on sets of 3 to get up to 200x3.
Friday, February 05, 2010
Eating for Wed and Thurs 2/4 - 2/5
Having a hard time weaning off the sugar again...
Wednesday, I had eggs and bacon for bfast, lunch was meatfest at Hyatt Regency event, 1 tiny slice of bread, asparagus, salad greens with macadamia nuts in. Dinner was...pot roast. Ate a bite of the potato but the veggie was the roasted carrots. I ate a quanity that exceeded my zone block RX prolly by 2x I think. Ate popcorn for snack with some mini peperoni...not a great paleo snack.
Thursday...no breakfast. Lunch was about 3-4 oz sliced turkey (baked or roasted but tasted salty like it were brined maybe) Bunch of sauteed squash, and baked sweetpototato (yam?). No bread or sugar. Dinner was....baked chicken thigh, but I did have the BBQ sauce. I have to get me a buffalo wing coating that is spicy and not sweet. I like the thighs baked because they are juicy no matter what you do to em. Did not snack except a tiny handful of the pepperoni. Yah...bad fat. Oh crap, forgot I probably "tasted" the ice cream I served my husband for dessert to the tune of about 1/4 cup.
I'm sure that I need to pare down my quantities as well as resist the sugary condiments much better. Time to start weighing and measuring again.
Snacking on almonds too.
Wednesday, I had eggs and bacon for bfast, lunch was meatfest at Hyatt Regency event, 1 tiny slice of bread, asparagus, salad greens with macadamia nuts in. Dinner was...pot roast. Ate a bite of the potato but the veggie was the roasted carrots. I ate a quanity that exceeded my zone block RX prolly by 2x I think. Ate popcorn for snack with some mini peperoni...not a great paleo snack.
Thursday...no breakfast. Lunch was about 3-4 oz sliced turkey (baked or roasted but tasted salty like it were brined maybe) Bunch of sauteed squash, and baked sweetpototato (yam?). No bread or sugar. Dinner was....baked chicken thigh, but I did have the BBQ sauce. I have to get me a buffalo wing coating that is spicy and not sweet. I like the thighs baked because they are juicy no matter what you do to em. Did not snack except a tiny handful of the pepperoni. Yah...bad fat. Oh crap, forgot I probably "tasted" the ice cream I served my husband for dessert to the tune of about 1/4 cup.
I'm sure that I need to pare down my quantities as well as resist the sugary condiments much better. Time to start weighing and measuring again.
Snacking on almonds too.
Thursday - 7-7-7-7 Pwr Snatch, Snatch Balance, OHS
Did Saturday's WOD at office gym:
7 rounds
7 power snatch
7 snatch balance (I stupidly did Sott's press with 65# in first round. Cost me 2 extra minutes.)
7 ohs
65# barbell - which 3 snatches into the first round I considered a grave mistake!
Call it 36 min due to timer malfunction in second round and had to restart timer and add the two two times. At five rounds I was at at about 30 minutes. Decided to do a sixth round. Then decided it was only one more round.
Certain this is practically a slog but I was sweat-soaked and out of breath at the end, and I did the 7th round in about 3.5 minutes. I think I'll do this again without the first round eff up and try to get 28 minutes.
7 rounds
7 power snatch
7 snatch balance (I stupidly did Sott's press with 65# in first round. Cost me 2 extra minutes.)
7 ohs
65# barbell - which 3 snatches into the first round I considered a grave mistake!
Call it 36 min due to timer malfunction in second round and had to restart timer and add the two two times. At five rounds I was at at about 30 minutes. Decided to do a sixth round. Then decided it was only one more round.
Certain this is practically a slog but I was sweat-soaked and out of breath at the end, and I did the 7th round in about 3.5 minutes. I think I'll do this again without the first round eff up and try to get 28 minutes.
Tuesday, February 02, 2010
Tuesday, Back Squats 1-1-1-1-1-1-(1)
Back squat singles:
Warmup: 135x10
155 165 175 180 185 190
Ummm that’s only six. Shoot.
PR by 10# though. 190 was scary hard
Breakfast: 2 eggs, 3 slices of bacon, 3 small tangerines
Lunch: 3oz tri-tip, 2 small corn tortillas, 1/4 c guacamole + 1/8 avocado
Snack: 1oz chicken, 1/2 apple, 6 almonds
Dinner:(leftover lunch)3oz tri-tip, 2 small corn tortillas, 1/4 c guacamole + 1/8 avocado
snack: popcorn.....
Warmup: 135x10
155 165 175 180 185 190
Ummm that’s only six. Shoot.
PR by 10# though. 190 was scary hard
Breakfast: 2 eggs, 3 slices of bacon, 3 small tangerines
Lunch: 3oz tri-tip, 2 small corn tortillas, 1/4 c guacamole + 1/8 avocado
Snack: 1oz chicken, 1/2 apple, 6 almonds
Dinner:(leftover lunch)3oz tri-tip, 2 small corn tortillas, 1/4 c guacamole + 1/8 avocado
snack: popcorn.....
Monday, February 01, 2010
Monday, Row 5K 23:24
Row 5K
23:24
very tough...a setting on the rower that counts DOWN the 5k. A mental kick in the ass seeing how far you have to go and the projected finishing time...almost puked. I need to get back on the track with my diet.
Breakfast: 1 chicken thigh with bbq sauce.
snack almonds and blackberries (needed protein)
Lunch: 2 boiled eggs, 1 tangerine (small) 1/2 cup black berries.
Dinner: 3oz baked salmon, 1/4 of a large yam, nuked, butter and cinnamon.
3 spicy chicken nuggets. They smelled so good!
23:24
very tough...a setting on the rower that counts DOWN the 5k. A mental kick in the ass seeing how far you have to go and the projected finishing time...almost puked. I need to get back on the track with my diet.
Breakfast: 1 chicken thigh with bbq sauce.
snack almonds and blackberries (needed protein)
Lunch: 2 boiled eggs, 1 tangerine (small) 1/2 cup black berries.
Dinner: 3oz baked salmon, 1/4 of a large yam, nuked, butter and cinnamon.
3 spicy chicken nuggets. They smelled so good!
Saturday, January 30, 2010
Saturday AM at Brand X
Saturday AM at Brand X
Warm up: 5 minutes of
run 200m
10 KB swings
10 (each foot) side to side hops on one foot
WOD
Partner workout.
Partner A: Med Ball Clean and Jerk/Toss (50m?)
Partner B: Beck’s Burpees (50m?)
when both partners get back to starting point, switch.
AMRAP in 20?
Skipper was my partner. Rough but a cool workout. I only got like 1.5 rounds.
Then Relay
A: Pommel Horse jump relay,count reps
B: Line sprint relay, count reps
Teams Switch after ?? minutes, highest rep team wins.
Team A won and picked the cash out:
200m partner carry
Active Deltoid ? stretch (always forget what the muscle on top of thigh is called.)
Warm up: 5 minutes of
run 200m
10 KB swings
10 (each foot) side to side hops on one foot
WOD
Partner workout.
Partner A: Med Ball Clean and Jerk/Toss (50m?)
Partner B: Beck’s Burpees (50m?)
when both partners get back to starting point, switch.
AMRAP in 20?
Skipper was my partner. Rough but a cool workout. I only got like 1.5 rounds.
Then Relay
A: Pommel Horse jump relay,count reps
B: Line sprint relay, count reps
Teams Switch after ?? minutes, highest rep team wins.
Team A won and picked the cash out:
200m partner carry
Active Deltoid ? stretch (always forget what the muscle on top of thigh is called.)
Friday @ BX - Grace 6:24 PR
Grace at Brand X.
(30 x Clean and Jerk @ 95#)
6:24 -20 seconds.
Walked in, fully expecting to produce a 9+ time. I love me some Brand X motivation!
(30 x Clean and Jerk @ 95#)
6:24 -20 seconds.
Walked in, fully expecting to produce a 9+ time. I love me some Brand X motivation!
Thursday, January 28, 2010
Thursday - Jackie as Rxd 13:30
PR by 1:30
Row 1K (1000m)
50 Thrusters 45#
30 pull ups
For my non crossfitting friends:
Rowing is on a C2 rower in my gym. Just row until the machine clicks over 1000m.
Thruster is with an olympic barbell with no weights added. You do a front squat then transition to a push press on the way up. You use your hip extension to drive the bar up if you're smart!
Pull ups are Kipping on a pull up bar attached to a machine in the gym. A little harder than using the bars at my crossfit Gym. Getting better at it.
This is faster than my previous attempt in october. PR = Personal Record. In crossfit, you mostly compete against your own best times. And the big dawgs who are much faster than you as extra motivation.
Row 1K (1000m)
50 Thrusters 45#
30 pull ups
For my non crossfitting friends:
Rowing is on a C2 rower in my gym. Just row until the machine clicks over 1000m.
Thruster is with an olympic barbell with no weights added. You do a front squat then transition to a push press on the way up. You use your hip extension to drive the bar up if you're smart!
Pull ups are Kipping on a pull up bar attached to a machine in the gym. A little harder than using the bars at my crossfit Gym. Getting better at it.
This is faster than my previous attempt in october. PR = Personal Record. In crossfit, you mostly compete against your own best times. And the big dawgs who are much faster than you as extra motivation.
Monday, January 25, 2010
Monday - WOD 012510 Row/Thrusters
Five rounds for time of:
Row 500 meters
135 pound thruster, 7 reps
Post time to comments.
95# for women
23:43
In my office gym, with barbell outside and rower inside. Gym and outside area full of guys using dumbells, cable machines, bosu balls, ski machines, recumbent bikes and leg press and butterfly machines.
Loaded bar with 4 10# plates and 2 5# plates. To give myself an out to drop 10# in case I had to break the 95# thrusters too much. Allowed myself one break per round. All rounds broken, 4, 3.
Not unhappy with that time at all. Heavy Metcon, I actually like it. Travel between rower and barbell actually probably kept me from dying but added a couple minutes to workout.
Row 500 meters
135 pound thruster, 7 reps
Post time to comments.
95# for women
23:43
In my office gym, with barbell outside and rower inside. Gym and outside area full of guys using dumbells, cable machines, bosu balls, ski machines, recumbent bikes and leg press and butterfly machines.
Loaded bar with 4 10# plates and 2 5# plates. To give myself an out to drop 10# in case I had to break the 95# thrusters too much. Allowed myself one break per round. All rounds broken, 4, 3.
Not unhappy with that time at all. Heavy Metcon, I actually like it. Travel between rower and barbell actually probably kept me from dying but added a couple minutes to workout.
Saturday, January 23, 2010
Friday, January 22, 2010
Friday - Helen at work - no time
Globo Helen blows.
3 rounds of
run 1 lap (1/4 mile) on tread mill (6mph)
21 kettlebell swings (with 35# db.)
12 pull ups on cable machine pullup attachement, wide grip.
Timer snafu so time did not start till after second run. Ended at 9:36 (add in mininum 5 minutes for run and one set of pull ups and kb swings.)
Did 4 sets of 6 pull ups on cable machine. (previous best is sets of 5)
Lying on floor gasping at end with boys in gym inspired to do pullups and girls asking me if I was ok. My work there is not in vain.
3 rounds of
run 1 lap (1/4 mile) on tread mill (6mph)
21 kettlebell swings (with 35# db.)
12 pull ups on cable machine pullup attachement, wide grip.
Timer snafu so time did not start till after second run. Ended at 9:36 (add in mininum 5 minutes for run and one set of pull ups and kb swings.)
Did 4 sets of 6 pull ups on cable machine. (previous best is sets of 5)
Lying on floor gasping at end with boys in gym inspired to do pullups and girls asking me if I was ok. My work there is not in vain.
Wednesday, January 20, 2010
Sunday, January 17, 2010
Sunday - JT
Saturday: Practiced deadhang pullups.
Sunday: JT
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
First posted 6 July 2005
21-15-9
HSPU (bridged on kitchen counter)
Ring dips (jumped last set of 9)
Push ups
19:20
Sunday: JT
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
First posted 6 July 2005
21-15-9
HSPU (bridged on kitchen counter)
Ring dips (jumped last set of 9)
Push ups
19:20
Friday, January 15, 2010
Friday. - Griff
Griff
Run 800m
Run 400m Backwards
Run 800m
Run 400m Backwards
Timer stopped before I finished. Between 18:40 and 23:00.
Run 800m
Run 400m Backwards
Run 800m
Run 400m Backwards
Timer stopped before I finished. Between 18:40 and 23:00.
Wednesday, January 13, 2010
Wednesday Shoulder Press, Push Press, Thruster
Trying to implement a two strength workout per week plan:
Shoulder press 3 sets of 5: 65, 75, 80. (did 85x3 but failed 4th rep...went back to 80.)
Push Press 3 sets of 5: 85, 90, 95
Thrusters, max set @95#: 8 reps. Failed 9th rep.
...and yes, I just finished my workout at Midnight.
Shoulder press 3 sets of 5: 65, 75, 80. (did 85x3 but failed 4th rep...went back to 80.)
Push Press 3 sets of 5: 85, 90, 95
Thrusters, max set @95#: 8 reps. Failed 9th rep.
...and yes, I just finished my workout at Midnight.
Tuesday, January 12, 2010
Tuesday - Main SIte WOD 100112
WOD 100112
3 rounds
Walking Lunge 50M
Standing Broad Jumps 100M
Run 200M
I used the side of the olympic length lap pool to measure distance:
1 length I was told was 25M,
Lunge 1 round trip
Jump 2 round trips
Run 4 round trips.
a little over 8 minutes per round.
25:33 Weak.
3 rounds
Walking Lunge 50M
Standing Broad Jumps 100M
Run 200M
I used the side of the olympic length lap pool to measure distance:
1 length I was told was 25M,
Lunge 1 round trip
Jump 2 round trips
Run 4 round trips.
a little over 8 minutes per round.
25:33 Weak.
Monday, January 11, 2010
Saturday, January 09, 2010
Saturday - push jerk
Push jerk 1-1-1-1-1-1-1
95-105-110-115-120-125-130
Tried 135 and failed.
PR by 5 I think.
Friday, January 08, 2010
Friday - Michael 29:56
@Brand X
Michael
3 rounds
run 400m
50 Back extensions
50 sit ups
29:56
Runs were 960m
Michael
3 rounds
run 400m
50 Back extensions
50 sit ups
29:56
Runs were 960m
Thursday, January 07, 2010
Food 010610
2 Eggs,1c cherries, 2 pc Bacon, espresso
2 oz Chicken, 1 apple, almonds, espresso
2 oz Chicken, 2 salami sticks, almonds
1 rubios Mahi Mahi taco and small salad
2 Eggs, 1c pineapple, tbsp butter
Drank water through day.
salami stick info
2 oz Chicken, 1 apple, almonds, espresso
2 oz Chicken, 2 salami sticks, almonds
1 rubios Mahi Mahi taco and small salad
2 Eggs, 1c pineapple, tbsp butter
Drank water through day.
salami stick info
Wednesday, January 06, 2010
Tuesday, January 05, 2010
Tuesday, Pull ups and Thrusters
Workout at office Gym
Warmup
3 rounds
Double unders (2/3/5 minutes)
Squats x 20
Workout
3 rounds
15 thrusters 65#
15 pull ups (on cable machine, flat narrow bar, closer grip than normal)
13:09
Not unhappy with it as I have never been able to kip properly on it before and I got many sets of multiples and started with a damned good set of five, chin way over bar.
Set of 5 double unders with my buddy lee rope, but mostly sets of 3&4.
Warmup
3 rounds
Double unders (2/3/5 minutes)
Squats x 20
Workout
3 rounds
15 thrusters 65#
15 pull ups (on cable machine, flat narrow bar, closer grip than normal)
13:09
Not unhappy with it as I have never been able to kip properly on it before and I got many sets of multiples and started with a damned good set of five, chin way over bar.
Set of 5 double unders with my buddy lee rope, but mostly sets of 3&4.
Saturday, January 02, 2010
saturday - Cindy 11 rounds
Cindy 11 rounds
with single kipped pull ups. Need grip tape on bar or hands. Too slippery.
with single kipped pull ups. Need grip tape on bar or hands. Too slippery.
Friday, January 01, 2010
Thursday, Half Angie 15:01
50 pullups, 6:57:03
(- :59 but not a good comparison with previous pull ups)
50 pushups 4:53:08 (-:50)
50 squats 1:49:03 (-:14)
50 sit ups 1:19:03 (-:31)
Previous:
Pull ups 07:56.27
Push ups 05:43.17
Sit ups 02:03.25
Squats 01:50.44
Total 17:33.15
(- :59 but not a good comparison with previous pull ups)
50 pushups 4:53:08 (-:50)
50 squats 1:49:03 (-:14)
50 sit ups 1:19:03 (-:31)
Previous:
Pull ups 07:56.27
Push ups 05:43.17
Sit ups 02:03.25
Squats 01:50.44
Total 17:33.15
Monday, December 28, 2009
Saturday, December 26, 2009
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)
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, December 21, 2009
Sunday, December 20, 2009
Saturday, December 19, 2009
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
50-40-30-20-10
Double Unders
Sit ups
Friday, December 18, 2009
Tuesday, December 08, 2009
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.
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.
Sunday, December 06, 2009
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.
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.
Saturday, December 05, 2009
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.
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, December 02, 2009
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.
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.
Tuesday, December 01, 2009
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.
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.
Sunday, November 29, 2009
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.
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, November 24, 2009
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.
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, November 22, 2009
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
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)
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)
Wednesday, November 18, 2009
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.
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.
Monday, November 16, 2009
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.
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, November 10, 2009
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.
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, November 08, 2009
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.
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.
Thursday, November 05, 2009
Wednesday, November 04, 2009
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.
65 pound Snatch, 3 reps
65 pound Overhead squat, 15 reps
Run 400 meters
18:39
should have scaled down to 55 maybe. Horrid.
Tuesday, November 03, 2009
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.
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.
Friday, October 30, 2009
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.
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, October 28, 2009
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?
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, October 23, 2009
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
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
Friday, October 16, 2009
Griff 800 m run 400
Griff
800 m run
400 m run backwards
800 m run
400 m run backwards
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.
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, October 13, 2009
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, October 08, 2009
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.
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.
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.
Tuesday, October 06, 2009
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.
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
Thruster singles, 85, 95, 105
Sprints
Tuesday, September 29, 2009
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.
45x10 warmup
65-70-75-80-85
...then I pressed 90x1 because I knew I could. Finally, Now I can head toward 100.
Monday, September 28, 2009
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
Push ups 05:43.17
Sit ups 02:03.25
Squats 01:50.44
Total 17:33.15
Timing by BlackBerry
Monday, September 21, 2009
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.
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.
Saturday, September 19, 2009
Tuesday, September 15, 2009
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
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.
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.
Tuesday, September 08, 2009
Monday, September 07, 2009
Sunday, September 06, 2009
Saturday, September 05, 2009
Friday, September 04, 2009
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
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
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.
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.
Thursday, September 03, 2009
Tuesday, September 01, 2009
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.
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 |
Monday, August 31, 2009
Sunday, August 30, 2009
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.
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.
Thursday, August 27, 2009
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#.
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#.
Monday, August 24, 2009
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.
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, August 23, 2009
Saturday, August 22, 2009
"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
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.
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.
Wednesday, August 19, 2009
Tuesday, August 18, 2009
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.
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.
Monday, August 17, 2009
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
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, August 12, 2009
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.
Row 1000m x 4,
rest 2 min in between.
4:33
4:27
4:30
4:38
in socks.
Tuesday, August 11, 2009
Monday, August 10th
@work gym
Row 1k (4:18),
50x one arm db power snatches, 32.5# db
30x push ups
15:17 killer.
Row 1k (4:18),
50x one arm db power snatches, 32.5# db
30x push ups
15:17 killer.
Tuesday, August 04, 2009
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!
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.
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.
Saturday, August 01, 2009
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.
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, 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:
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
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.
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.
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.
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.
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
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.
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.
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