Off topic - Go buy Dan's book.

Some of you know a fellow longtime CrossFitter, Dan Silver of TheArtofDanSilver infamy (mostly Work safe…If you aren’t familiar with him, go read his stuff, it’s funny stuff.)

Well, at long last his first novel has been published in Kindle format and is available on Amazon. Cop - A Novel

It’s a great story, about a tattooed, ex-punk rocker who applies for and is admitted to the San Francisco Police Academy. It’s based largely on Dan’s actual experiences. For 5.95 you can’t beat the cost, and it is readable on Kindle as well as iPhone, iPod Touch, iPad, Blackberry and PC kindle apps. I believe a Droid app is in the works.

If you download it drop me a line or comment! You won’t be disappointed, because it is funny, tragic, suspenseful, sarcastic and a very good read.

Wednesday - Row 5k 22:30

Row 5k 22:30 (-0:06)
Row 2k 8:41 (-0:07)

DYING.

I quit rowing after the 2k and let the clock run for 30 seconds rest and still PR’d in the 5k. Until I checked my records I was sure I had tanked it.

Monday, row 1k, 50 HPS, 30 push ups

Row 1k
50 hang power snatch
30 Push ups

11:37

Previously 13:44

Saturday - WOD from 100423

WOD from 100423

Modifed for Pack:
Three rounds for time of:
95 pound Hang power cleans, 15 reps
15 Burpees

women - 65

Was hoping for something closer to 6:00 but this’ll do seeing as how I almost puked afterwards and my mother came in an glared at me because I was coughing and gagging after workout.

8:41

Friday - run 1 mile x 3

3x
1 mile run
rest 3 min between.
9:35, 10:01, 10:11

Thursday @ Brand X - McGhee (Hero Workout)

Brand X 6:30p

Buy in: 1:00 DU’s-> 1:00 Tuck jumps-> 1:00 Squat
WOD: “McGhee”
PORCH

30 min AMRAP
5 Deadlifts #155
13 Push ups
9 Box jumps 20”

10 rounds according to hash marks.

That was tough. Box jumps all jumped.

Wednesday, Lynne

Buy in matted class area outside of work gym:

20 s2s jumps, forwards rolls, 15 squats, bear crawl
15 each foot f2b hops, forward rolls, 15 squats

Lynne (scaled)

5 rounds of

Max Pull Ups (cable machine pull up bar)
Max Bench Press (85# 55%BW)

11/14, 6/10, 6/9,6/9, 5/10

monday double trouble

"Word to the Wise" oh, that's not me. Wise. ;)

WOD from Friday

Row 500m x 4, rest 3:00 between rounds

2:07.5
2:08.8
2.09.9
2:11.1

Rest 5 minutes

Wod from Today:

3 RFT

Walking lunge 100ft
50 squats
35 back ext

20:01

Saturday, Belated saint patrick's day workout at brand x

Brand X Belated St Patrick’s/Highland games

Partner, Skipper

WOD: Partners Working one at a time (as mod for Handstand walk and TTB, with a Kilts on)

200m Partner carry
10 Rope climbs
1 Wheelbarrow walk (up and back mat)
20 Skin the cats
1 Wheelbarrow walk (up and back mat)
30 HSPU (feet on box)
1 Wheelbarrow walk (up and back mat)
40 Box Jumps 20” jumps for Karen, 24” step up, jump down for me.)
1 Wheelbarrow walk (up and back mat)
50 Muscle snatch #35 for 25, 45 # for 25
1 Wheelbarrow walk (up and back mat)
60 floor wipers
1 Wheelbarrow walk (up and back mat)
70 KB swings #1.0 Pood
200m Partner carry

37:05

Just watched the highland stuff. smile That was fun.

Friday @brand x

Crossfit Brand X 6:00pm
:
Warm up: 3x 200m. Pose practice.

Buy in deadlifts 3x 145, 175, 195

4 rounds
20 side jumps over 8" barrier
10 burps
10 pull ups
10 burps
10 pull ups

19:30
Finished 3 rounds in 13:50.
Rested (character failure break) before 4th round.

Thursday 50 Push ups - 3:27

Previous: 50 push ups 4:16

Rip McGhee.

We have too many heroes lost and not enough workout days to commemorate them. I think it’s fitting to always think of the men and women in service, whether military or peace officers and public safety, as we do our workouts. A bit of motivation to throw a little of our sweat and maybe a drop of blood on the floor in their honor.

Apologize for crossposting. And for those not familiar with CrossFit, "Headquarters" aka Greg and Lauren Glassman, dedicates a handful of named workouts a year to those who sacrifice their lives during sworn service.

Today's Workout of the Day is in Honor of another serviceman.

http://www.crossfit.com/mt-archive2/005366.html

THURSDAY 100415

"McGhee"

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

James Hobart 23 rounds, Eric Magee 22 rounds, Amy Ferro 15 rounds + 5 DL (187lbs).
Post rounds and fractions of rounds completed to comments.

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Wednesday - Filthy Fifty at Work 38:37

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

38:37

Gym mods 25# DB swings, bench step ups, 12# med ball 10’ target.

box stp 02:19.57
jump pu 01:56.84 squat cage to oly bar in high rack.
lunge 01:50.35
db swing 02:40.57 25#
kte 06:33.43 (had to do in sets of 3-5 off high pull up bar)
Push Pr 03:57.40 45#
Back Ext 03:05.67
wall ball 03:38.64 12#, 10'
burpees 06:34.72
DU 06:00.22 mostly doubles

38:37.45

Last time with no only women's 50:58. I think this would still be a PR with no mods. The kte were legit, and the push press was not mod’d. After I finished the bench step ups I saw a bench that was at least 20” high. grrr.

Tuesday, Back Squats and Wheelbarrow walks

6:30pm at Brand X

Warm up: Watch Connor and Jake smoke anything I could ever do, double under practice

Buy in:
Backsquats x 5

95, 125….

failed 145 first rep. Done.


5 rounds
75# pound Back squat, 20 reps
20 yards wheelbarrow walks (w/partner)

18:36
All Back squats unbroken.

Annie as rx'd Stopwatch Results 16:43

50-40-30-20-10
Double-Unders
Sit ups (ABMAT)

50         00.00     (Tie shoe) 06:20.15
40      04:05.43     10:25.59
30      03:19.12     13:44.71
20      01:57.52     15:42.23
10        01:00.96     16:43.19

Timing by BlackBerry

Grace @ home.

Did the Diablo CrossFit Saturday WOD : Grace.




My bar at home is brutal on the thumb skin, when you do the hook grip. I was slower also due to having to lower each rep. I could have gone faster. 9:22. My form was not great either. I think I got better as the workout went on.

Friday, C2B Pull ups, 20" box jumps, Sit ups

@Brand X at 6:00p

Buy in: run 800m.

10 > 1
Chest to Bar Pull ups
24" box jumps (did 20")
Sit-ups, abmat

16:27

Did chest to bar pull ups for the full work out. all but the 7 rep round unbroken. 20" box jumps, only missed one rep. Haven't done box jumps in a LOOOOONG time.

Wednesday, WOD Row, DU, Burpees

WEDNESDAY 100407

For time:
Row 500 meters (2:13 on rower timer, 2:44 when I hit the lap button)
150 Double-unders (16:41…stupid but still able to do some sets of 6 or 7)
50 Burpees (5:50)

25:15

Must practice double-unders.

Tuesday, finally did some running.

A little ramble….

I had jury duty today. I woke up at 0530 and cooked two eggs and ate them. In the car on the way to court, I ate a sliced orance and drank black coffee.

I took with me 2 boiled eggs, sliced oranges and a nut bar (almonds, peanuts and sunflower seeds mainly, 6g sugar) oh and an apple.
at 0900 I ate one egg and half an orange. Then I got a triple espresso at the coffee cart.
At Noon I went to the mall and got a soft corn shell taco - steak with an avocado slice and salsa. I forgot to have them leave off the cheese. Iced tea.
At 1530 I ate two beef kabobs at Daphnes with salad.
at 1600 I got to my friend’s house where she gave me clothing I never even thought i’d fit into.
At 1730 I drove home and got there at 1800. Bradley wanted to get points on his poke-walker so he asked me to walk up the the school, about .8 miles up hill, so I ran it with about three brief stops to let him catch up (riding bike up hill, harder than running). Finished around 10 minutes with no timer. Did some awkward KTE and pull ups on the monkey bars and that dome monkey climby thing. Did some handstands in the grass. Ran back home, downhill in 7:54
At 20:00 I ate two baked chicken thighs, coated with I’m sure some flour based seasoning that tastes delicious. I owe myself an orange or an apple

I feel great. That is all.

Thanks for listening.

PS I know, I know I didn’t eat any veggies. Salad and salsa don’t count. Tomorrow I’ll eat green stuff.

monday

Rowing the 1600/1200/800/400 wod.

Rowed 2k 8:48 PR
6:45 1500m
4:29 1000m
2:11 500m.

Friday - Tabata Something Else 318

@ brand X

buy in - hip mobility exercises and 200m Runs

WOD - Tabata Something Else

Pull ups
Push ups
(combined pull up and push up total 94)
Sit ups (106)
Squats (118)

Total 318
Don't know if that is good, I'm thinking not that great compared to others but I'll take it.

Wednesday - Rowing and Snatches.

Redid the rowing/db snatch workout from the 21st, that I didn't have a time for.


Row 1k
50 reps 30# db (power) snatches
Row 750m
35 reps 30# db snatches
Row 500m
25 reps 30# db snatches

Alternating between left and right arm, but not after every rep, mostly after 10 reps I would swtich.

23:32

Tuesday, 033110 - Nasty couplet

21-15-9
Hang Power Snatch 45#
Push ups.

All the snatches were unbroken. Pull ups, not so much.

7:15

Monday, 033010 - globo Helen 15:09

Helen

3 rounds
Run 400m (1/4 mile on treadmill)
21 Kb swings (35# db)
12 pull ups (on cable machine pull up bar)

15:09

Not comparing this to my BX Helen times. Considering this a starting place as I don't have a time for my last go at this in my office gym.

Friday @ Brand X - Double trouble

Wod 1:

3 rounds of
20 double unders (barrier side to side if you can't do d/u)
1 rope climb (either 15' or 18', not sure, but second tape from top)
15 DB thrusters (total 1/2 bw for both db)
Only finished 2 rounds.

(Started with 30# db and switched to 25#, then I did all the doubleunders in first round, but wasted time in second round because I was too tired to do more than 1 at a time, then rope broke and I finished 2nd round using the barrier. )

rest 5 minutes

3 rounds of
20 pull ups
20 1 arm db snatch (1/4 bw db) 10 each arm

Used the 25# db and finished at 25:22 I think.

Row 2K 8:58 and rowing mechanics

A comment posted here, a pointer to some videos by Lincoln Brigham and Some demonstration by Sven Handstred led me to lower my strokes/minute, slow my recovery and do a few quick pulls to jumpstart the row.

I saw my 500m pace jump briefly and my first 500m warmup was 2:14. Not a record.

My 2k was 8:58.1 - 6 seconds slower than my all time PR.

2 500m follow up rows were 2:15 and 2:18.


I will work on my technique, my second pulls and my foot position. I am short. I don't know that the lower strokes per second will shorten my times but at least I might save some precious energy so that my 500m pace does not slow down to 2:30 by the end of a 5k row.

Tuesday @ Brand X - Bar MU, HSPU mods, Cleans

@Brand X 6:30p

Buy In Push Press, 3’s or 5’s.

3x65, 3x95, x105…I am not sure if that is a pr.

Workout (PACK)

12-9-6
Muscle ups (Jumping Bar MU)
HSPU (Knees on 24” box)
BW Clean (70% of BW 105#)

16:23
Should have done a harder HSPU progression.


Cash Out
Row 250m x3 (sprints)
0:58;1:00;1:01


Thanks DD, Marla and SuperSwede for the coaching.

The girls working out tonight were all awesome and tough. I’m sure the boys were, too.

Adenda: Max set of push ups 25

I believe previous PR was 21.

OH MY GOD that was hard. I wonder if I can get 30 good, plank to floor push-ups in a row ever.

WOD from 100321

For time:
Row 1K (4:36)
30 pound Dumbbell snatch, 50 reps
Row 750m
30 pound Dumbbell snatch, 35 reps
Row 500m
30 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

Really I can’t put down the words I said when I realized my timer was stopped at 00:03:1….


I know I started it at just about 4:30 and looked at the clock in my status bar on phone after swearing for a full 30 seconds at it said 4:49, so I’m gonna call it 20 minutes.

Qualifications: : I did power snatches, mostly because I’m so used to them and secondly after rowing for 1000m the first one seemed kinda dangerous to try to squat with weight overhead. And as to alternating….I did the first round in a 5/5 switching pattern, the second set I did 10R, 13L, 7R, 5L; third set I did 8R, 7L, 5R

Saturday - Makeup Day, Front Squats, 100 burpees

Had to do some Front Squats to soothe my ego from yesterday.

did
95x5
125x3
135x3
140x3

Tried 145x3 and only got one rep. Tried again twice and failed on singles. So work on Front Squat needed.

Then 100 Burpees for metcon.

9:38! Broke 10 minutes which I have been dying to do for-ever.

1-20 :51
21-60: 3:46
61-80: 2:33
81-100: 2:26

Concentrated on touching whole body on ground, setting back in squat before jumping, and droping back to ground as quickly as possible.

Resting at the top of a burpee is a waste of time. This is my conclusion.

Friday @ Brand X - 50M sprint, Thrusters, Burpees

Buy in: Front Squat 3-5 set Max

warmed up with 95….then got 1 rep at 145…tried 145 again and failed a single…then failed 135…

yeah this wasn’t really happening for me. Should started with 125 or something. I will do it tomorrow and report back.

WOD: AMRAP 12 Min
50m Sprint
3 Thrusters #115/85#
10 Burpees


Cash out: Pose running drills

I think I used 75# (-10 lt women’s BD weight)

Got 5 rounds + 50M + 2 Thrusters.

UN-comfortable.

Thursday - Run, TTB, Good Mornings 24:58

Brand X

Buy in
1x 5 handstands - 25 mt. climbers - 200m run

WOD
800m run
50 T2B
35 good mornings (#45)
400m run
35 T2B
20 good mornings
200m run
25 T2B
15 good mornings

24:58


No cash out for me, I’m too slow.

Tuesday, Amrap in 20 100m run, 10 OHS, 10 pull ups

6:30pm @Brand X

Buy in: (S2S Hops 10x each foot + F2B Hops + Hand Stand + Forward Roll ) x 3

Workout: Amrap in 20

100m sprint
10 OHS 95/65
10 Pull ups

with 65#, got 8 rounds + 1 run, 8 OHS

Had to leave without cash out:

4 laps wheelbarrow walks + elevated Push ups

Monday - row 5k 22:39.5

2.5 seconds off PR.

Thursday @Brand X - Nate scaled

Buy in: Bear crawl L x2 + forward roll + 100M sprint + 50 s2s hops times 2

Workout: Nate - Modified/Scaled

2 bar muscle ups from squat
4 HSPU against wall, Partial ROM
8 kb Swings 24kg (rx'd women)

I would have probably gotten more rounds if i didn't fuss about trying to figure if any of the bars were just the right height.

8 rounds exactly. 6 rounds of unbroken KB swings.

Cash out: 20 TTB + 20 Good mornings + 20TTB

Wednesday, jackie as rxd 13:04

Jackie. 13:04
Row 1K (1000m)
50 Thrusters 45#
30 pull ups

@rx weight
26 second PR

Monday, Rowing sprints x8

I did a rowing version of the 400m x 8 WOD

Row 500m x 8, rest 90 seconds between rounds.
1: 2:05
2: 2:08
3: 2:11
4: 2:12
5: 2:13
6: 2:15
7: 2:17 (character failure here. o.o surprised it only took me 2:17)
8: 2:16

I was both prepared for the suckage and utterly slammed by it. Horrid.

Total time including 7 rests: 28:35

Thursday, Confused Cindy @ Brand X

Brand X

Buy in: (2x) 20 Side2Side hops over hurdles=>5 Handstands

WOD: “Confused Cindy” AMRAP 20 min
5 Pull ups
10 Push ups
15 Squats

5 Squats
10 Pull ups
15 Push ups

5 Push ups
10 Squats
15 Pull ups

Cash out: 50 Sit ups->25 T2B
I got 10 round 3x through progression + first set of exercices then 5 squats.

This totals

95 pull ups
100 push ups
110 squats

in 20 minutes. Can't be disappointed in that.

Wednesday - Shoulder Press 3-3-3-3-3-3-3 80 was max

yeah, this is more sets in a row than usual so I think I was too tired near the end, maybe if I had rested more:

45x15

55
65
70
75
80
85(f 3rd rep)
85(f 2nd rep)
75
85 (f 3rd rep)
80

Tuesday, Running and Squats

@CrossFit Brand X 6:30pm with Marla Singer/Andrea Nitz

Buy in:6x 25m Becks Burpees

4 rounds
Run 400M
50 Squats

17:40

Thought it was a PR, but 5 seconds slower than my best ever time. Last time was 18:30, though so I’m happy.

Monday, Randy 10:27

Rowed 500m - 2:06 (the damper was at 2 and noticed after starting. Usually run at 6)

Randy

55# Power Snatch - 75 reps
10:27

Meh.

One of the guys in my gym got mad because I blocked the dumbbell rack (and mirror) for 10 minutes. DOH. Next time I’ll take it outside.

Saturday @ CrossFit Brand X

CrossFit Brand X today:

AMRAP in 10
1 Clean
3 Front squats
5 Thrusters 135/9C5

Rest 3:00

AMRAP in 10
1 Snatch
3 Hang power snatches
5 Overhead squats 95/65

Pack and puppies use a single dumbbell and alternate sides.

I used 35# on clean/ front squat/thruster 10 rounds + 1,3,3.
I used 25# for snatch/hps /ohs 10 rounds+ 1,3,2.

Murder. Great workout.

Brand X - Run 200, bar muscle up, Clean 75% BW,

Brand X workout: 6:30pm

Buy in: Army crawl 25m, 50M sprint, Bear Crawl 25m, Handstand to forward roll. x2

200m Run
Bar muscle ups from squat
10 cleans, 115

only got through 2 rounds in 19:31.

Body Weight
I need to do more cleans with heavier weight than 95#. Psyched myself out. Spent too much time looking at the bar. Only failed a couple and caught the last rep in a full squat to make sure I didn’t drop it. “A squat clean is nothing more than a missed power clean.” Pretty sure that’s Rip. Or is it Coach B…hmmmm.

Tuesday @ Brand X - Cindy's Snatch

CrossFit Brand X at 6:30

Buy in: 5:00 of double unders practice.

Cindy’s Snatch (errr crazy talk?)

AMRAP in 20 Minutes

5 Power Snatch (95/65)
10 Push Ups
15 Squats

Cash Out was Practice Lever and or Ice Cream Makers I think. i missed the cash out.


I got 8 rounds + 10 Push Ups and 12 Squats.

Monday - WOD 100222 Row 5K 22:47

Rowed 5K

22:47

Widened my hands to as far out on the handles as I could about halfway through and gained about 5-10 seconds/500m on my pace. Next time I will start with the wider grip and see if I can break my previous pr of 22:36.

I know I can break 22:00 I just KNOW it.

Also, before I started I did a set of 10 pull ups on the cable machine pull up attachment. PR by 4. I think my pr on flat bar at BX is 16. I can get that.

Over zealous on the 10 x2 backsquats every 60 seconds WOD:

So got a double on a recently bested one rep max(180#) and bailed my 1st rep of 190 (which I've hit once) on my phone which was sitting on the bench near my squat rack.

It survived...

So back squat warmup
5x135
5x155

Then 2x
165
170
175
180
185

& failed 190 on first rep. At that point all concentration lost, and I was done.

PR on the 2x180 and on my warm up set of 5x155. Coulda been worse.

Saturday, 30 muscleups for time 12:40

Was just messing around with squat muscle ups for a buy in, or more to buy time while I decided what my "hobogym" workout would be.

Got some nice deep ones done so I decided to to the 30 musclups for time thing, paying attention to the dip and forcing mysyelf to pull my arms in to my torso when the dip was not working.

Only failed 2!

finished 15 in about 7 minutes. Did the last 15 by 12:40.

My last run at this was definitely faster at 8:42 but I remember being disappointed with the depth of my dips.

I'm happy with this. Faster next time.

Thursday, at Brand X

At Brand X 6:30 with DD and Big D

(copied your text ozzydawg.)

Warm up: jumping false grip pull ups, run 200m, jumping false grip pull ups

Buy in: Shuttle run=> 150m Sprint

WOD: 10:00 HSPU 37 (knees on two stacked tires)
5:00 Squats 153
2:00 Pull ups 20 (flat skinny bar…should have done more but broke it up into 5,4, 6,5)
1:00 Push ups 10

Total: 210

Cash out: Pommel horsing around.

Went to the 9am class at Brand X (yaaayy!)

Buy in: bear crawl + 1 forward roll +10 s2s hops each foot + jog 2 to end of building + sprint back + 10OHS (repeat)

Workout

50 Thrusters (115/75)

if you put the bar down, or rest it anywhere but the front rack position, before you pick it back up again, you must do:

1 round of cindy,during first break
2 rounds of cindy, during second break
3 rounds of cindy, during third break

etc.

Cash out, Farmers walk with dumbbells, max pull ups

I finished the workout in 21:02 (looked after throwing bar down) with three breaks 15,10,10,15 (at 45 I refused to put the bar down.)

Farmers walk with 45# dumbbells and then got 13 pull ups.

That was not fun. I’m glad I did it.

Wednesday - Annie 18:43

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.

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.

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.

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.

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.

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.....

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!

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.)

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!

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.

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.

10:15 Crossfit @ Brand X

Buy in
2x
1:00Jump rope
1:00Side to side hops
Run 200

WOD
10 Rounds
10 Slam Ball
10 Pull ups

16:51
I missed the Brand X pull up bars. They punished me for my absence. Good workout!

Cash out
Sledgehammer swings @ Tire
Plate carry 100m

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.

Wednesday: Row 250mx10

1:03
1:07
:59
1:00
1:00
:59
1:01
1:00
1:00
1:01

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

Friday. - Griff

Griff
Run 800m
Run 400m Backwards
Run 800m
Run 400m Backwards


Timer stopped before I finished. Between 18:40 and 23:00.

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.

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.

Monday - Bear Complex

"Smokey"

Bear Complex 65# x 30 reps

10:08

Dang. Did it ages ago in 9:59.

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 - Michael 29:56

@Brand X

Michael
3 rounds
run 400m
50 Back extensions
50 sit ups

29:56
Runs were 960m

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

Wednesday. row, ohs, push ups

At work, on the fly:

1000m Row
50 OHS 45#
30 Push ups

11:17

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.

saturday - Cindy 11 rounds

Cindy 11 rounds

with single kipped pull ups. Need grip tape on bar or hands. Too slippery.

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

Wednesday, Row 5k 23:09

grrr.

...still. Could be worse.

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.