Diane" - Modified
21-15-9 reps of:
155 pound Deadlift
Handstand push-ups - with knees on a high box. Forehead touches each rep.
16:59
Dang that is sooooo hard with the full ROM HSPU - even with weight supported by the box.
Wednesday, January 16, 2008
Monday, January 14, 2008
Monday: It'll be good for you
Friday: Weighted pull up work. Did a couple of sets of 3x 25# kipping along with some dead hang work.
Today:"It'll be good for you"
Got in early enough to do the 6pm CrossFit class.
As many rounds as you can in 20 minutes:
100m Sprint
7 db push presses (Heavy = 30#)
15 pull ups
Finished 5 rounds 15:02 then Jeff said, keep going it'll be good for you, then do crosspit.
Got through 6 rounds + the sprint and 6 push presses
then the Crosspit "warmup" and Skill work.
Jason said: Why are you doing both?
I said: coach told me to.
Jason said: It'll be good for you.
As many rounds in 20 minutes as you can:
50 hard fast punches
5 db thrusters (25 first round, then 20#)
15 pull ups.
Some of my pull ups didnt count. I got 5 rounds plus the punches and 5 thrusters.
Total good pull ups 165 on the night.
It'll be good for me.
Today:"It'll be good for you"
Got in early enough to do the 6pm CrossFit class.
As many rounds as you can in 20 minutes:
100m Sprint
7 db push presses (Heavy = 30#)
15 pull ups
Finished 5 rounds 15:02 then Jeff said, keep going it'll be good for you, then do crosspit.
Got through 6 rounds + the sprint and 6 push presses
then the Crosspit "warmup" and Skill work.
Jason said: Why are you doing both?
I said: coach told me to.
Jason said: It'll be good for you.
As many rounds in 20 minutes as you can:
50 hard fast punches
5 db thrusters (25 first round, then 20#)
15 pull ups.
Some of my pull ups didnt count. I got 5 rounds plus the punches and 5 thrusters.
Total good pull ups 165 on the night.
It'll be good for me.
Monday, January 07, 2008
21-15-9 HPC/Push ups
Put power cleans in my home workout.
21-15-9
Hang Power cleans 75#
Push ups
7:58
Previous incarnations with 65# Hang Squat cleans took about 12 minutes.
21-15-9
Hang Power cleans 75#
Push ups
7:58
Previous incarnations with 65# Hang Squat cleans took about 12 minutes.
Thursday, January 03, 2008
thursday, PM Running/95# thrusters
4 rounds
Run 400m
10 thrusters 95#
27:30
I stopped at 4 rounds instead of 5 because I ran out of time.
That was SO hard. Thanks to Gonzo for coaching me through the last 10 thrusters. "The weight's not going just go up just because you keep looking at it!" LOL.
Run 400m
10 thrusters 95#
27:30
I stopped at 4 rounds instead of 5 because I ran out of time.
That was SO hard. Thanks to Gonzo for coaching me through the last 10 thrusters. "The weight's not going just go up just because you keep looking at it!" LOL.
Wednesday, January 02, 2008
12/29/07 Saturday @ Brand x
Saturday AM Class
Tabata
KettleBell Swings
Pull Ups
Hang Power Clean
Hang Power Snatch
224
Tabata
KettleBell Swings
Pull Ups
Hang Power Clean
Hang Power Snatch
224
Wednesday, December 26, 2007
Wednesday, 1 mi/100 BE/100Situp/1 mi 34:16
I did Big Dawgs @6pm
run 1 mile
100 Back Extensions
100 Situps
run 1 mile
34:16
First mile was the big loop in 10:02 which is a PR I believe. Then I did a set of 40 back extensions before starting to break up in to sets. Situps were minimally broken.
Started the last mile at 23:10 I believe. 3 figure 8's and 1 200M lap.
run 1 mile
100 Back Extensions
100 Situps
run 1 mile
34:16
First mile was the big loop in 10:02 which is a PR I believe. Then I did a set of 40 back extensions before starting to break up in to sets. Situps were minimally broken.
Started the last mile at 23:10 I believe. 3 figure 8's and 1 200M lap.
Tuesday, December 25, 2007
Christmas Day - 150 burpees 21:38
150 Burpess, chest to deck, with jump to 8" above max reach.
100 done at 12:26.
Last year 100 took me 15:15
100 done at 12:26.
Last year 100 took me 15:15
Sunday, December 23, 2007
Heroes' Day @ Brand X
I did 1 and a half hero workouts:
Josh
21 Overead Squats 65#
42 Pull ups
15 Overead Squats 65#
30 Pull ups
9 Overead Squats 65#
18 Pull ups
14:12
(last time in July 15:31)
Then Half of Michael
3 rounds
run 400M
25 Back Extensions
25 Abmat Situps
15:29
(I've never done the full Michael workout with BE...usually subbed good mornings or supermans)
In addition to the named heros of these workouts, I wanted to dedicate my effort to a slain officer in the SFPD, Bryan Tuvera. One year ago he was killed while apprehending an escaped felon. A candle light vigil is being held for him tonight at his station.
A memorial page is here: http://bryantuvera.com - please think of him and his loved ones tonight and in the coming days.
Josh
21 Overead Squats 65#
42 Pull ups
15 Overead Squats 65#
30 Pull ups
9 Overead Squats 65#
18 Pull ups
14:12
(last time in July 15:31)
Then Half of Michael
3 rounds
run 400M
25 Back Extensions
25 Abmat Situps
15:29
(I've never done the full Michael workout with BE...usually subbed good mornings or supermans)
In addition to the named heros of these workouts, I wanted to dedicate my effort to a slain officer in the SFPD, Bryan Tuvera. One year ago he was killed while apprehending an escaped felon. A candle light vigil is being held for him tonight at his station.
A memorial page is here: http://bryantuvera.com - please think of him and his loved ones tonight and in the coming days.
Saturday, December 22, 2007
Hero Workout Day at Brand X
I did 1 and a half hero workouts:
Josh
21 Overead Squats 65#
42 Pull ups
15 Overead Squats 65#
30 Pull ups
9 Overead Squats 65#
18 Pull ups
14:12
(last time in July 15:31)
Then Half of Michael
3 rounds
run 400M
25 Back Extensions
25 Abmat Situps
15:29
(I've never done the full Michael workout with BE...usually subbed good mornings or supermans)
In addition to the named heros of these workouts, I wanted to dedicate my effort to a slain officer in the SFPD, Bryan Tuvera. One year ago he was killed while apprehending an escaped felon. A candle light vigil is being held for him tonight at his station.
A memorial page is here: http://bryantuvera.com - please think of him and his loved ones tonight and in the coming days.
Josh
21 Overead Squats 65#
42 Pull ups
15 Overead Squats 65#
30 Pull ups
9 Overead Squats 65#
18 Pull ups
14:12
(last time in July 15:31)
Then Half of Michael
3 rounds
run 400M
25 Back Extensions
25 Abmat Situps
15:29
(I've never done the full Michael workout with BE...usually subbed good mornings or supermans)
In addition to the named heros of these workouts, I wanted to dedicate my effort to a slain officer in the SFPD, Bryan Tuvera. One year ago he was killed while apprehending an escaped felon. A candle light vigil is being held for him tonight at his station.
A memorial page is here: http://bryantuvera.com - please think of him and his loved ones tonight and in the coming days.
Thursday, Private with Coach
Private with Jeff:
Warm Up- 3 rounds 200m, 5 each pull up, push up, sit up, squats, back extension.
Then MADNESS!
For time
30 thrusters 65#
Then
5 rounds
Run 200m
5 wall ball
5 squat thrusts
5 wall ball
Then
30 thrusters 65#
Completed in 22:54
First set of thrusters without putting the bar down, thanks to GD. That's a PR.
Warm Up- 3 rounds 200m, 5 each pull up, push up, sit up, squats, back extension.
Then MADNESS!
For time
30 thrusters 65#
Then
5 rounds
Run 200m
5 wall ball
5 squat thrusts
5 wall ball
Then
30 thrusters 65#
Completed in 22:54
First set of thrusters without putting the bar down, thanks to GD. That's a PR.
Wednesday, December 19, 2007
Wednesday - Badger 49:06
Badger
3 rounds
30 65# full squat cleans (mod from 95#)
30 pull ups
800m run
49:06
RIP
800M runs are closer to 1000M at Brand X (960M)
3 rounds
30 65# full squat cleans (mod from 95#)
30 pull ups
800m run
49:06
RIP
800M runs are closer to 1000M at Brand X (960M)
Monday - CrossPit
We did the Death by Pull up workout after doing Back and forth punch/defending of certain combinations and working on left hook.
Every minute on the minute, do one pull up the first minute, 2 pull ups the second minut, 3 pull ups the third minute until you cannot complete the prescribed number of pullup within the minute.
Completed 12 rounds + 11 pull ups in the 13th minute.
Every minute on the minute, do one pull up the first minute, 2 pull ups the second minut, 3 pull ups the third minute until you cannot complete the prescribed number of pullup within the minute.
Completed 12 rounds + 11 pull ups in the 13th minute.
Saturday, December 15, 2007
Saturday - Brand X 12 Days of Christmas
12 days of CrossFit
(From Sven)
1 100m sprint sub for MU
2 HSPUs (knees elevated)
3 Goblet Squats (35#)
4 135# Deadlift
5 95# Push Jerk
6 abmat situps
7 Back Extensions
8 20# Slam Ball
9 24" Box step ups
10 Double Unders
11 Pull-ups
12 Burpees
(From Sven)
1 100m sprint sub for MU
2 HSPUs (knees elevated)
3 Goblet Squats (35#)
4 135# Deadlift
5 95# Push Jerk
6 abmat situps
7 Back Extensions
8 20# Slam Ball
9 24" Box step ups
10 Double Unders
11 Pull-ups
12 Burpees
Wednesday, December 05, 2007
Wednesday - Jackie 9:46/OHS 80# x5
Per Coach
Warmup 3 rounds, run 200m, 5 each of push ups, pull ups, sit ups, back extensions, squats.
All 3 sets of pull ups on the flat bars without getting off the bar.
Jackie
Row 1K
50 Thrusters 35#
30 Pull ups
9:46 PR
Then OHS
65# x5
(Since it was not hard, I used it as warm up)
70# x 5
75# x 5
80# x 5
All those are PR's except the 65#.
Warmup 3 rounds, run 200m, 5 each of push ups, pull ups, sit ups, back extensions, squats.
All 3 sets of pull ups on the flat bars without getting off the bar.
Jackie
Row 1K
50 Thrusters 35#
30 Pull ups
9:46 PR
Then OHS
65# x5
(Since it was not hard, I used it as warm up)
70# x 5
75# x 5
80# x 5
All those are PR's except the 65#.
Sunday, November 25, 2007
Saturday, Brand X Painstorm
with DBs totalling half your weight do
(2 dbs for manmakers, all other exercises use 1 db)
5 weighted pull ups
3 manmakers
10 Pressing snatch balance
3 manmakers
15 weighted box step ups 20"
3 manmakers
20 OH walking lunges
3 manmakers
30 db swings
3 manmakers
20 OH walking lunges
3 manmakers
15 weighted box step ups
3 manmakers
10 Pressing snatch balance
3 manmakers
5 weighted pull ups
I used 30# dbs...took me 44:33
...the boys all finished in around 20 minutes (or less). Awesome, guys.
(2 dbs for manmakers, all other exercises use 1 db)
5 weighted pull ups
3 manmakers
10 Pressing snatch balance
3 manmakers
15 weighted box step ups 20"
3 manmakers
20 OH walking lunges
3 manmakers
30 db swings
3 manmakers
20 OH walking lunges
3 manmakers
15 weighted box step ups
3 manmakers
10 Pressing snatch balance
3 manmakers
5 weighted pull ups
I used 30# dbs...took me 44:33
...the boys all finished in around 20 minutes (or less). Awesome, guys.
Saturday, November 10, 2007
Saturday - Hill Sprint/DB Hang Cleans/Push Press
Saturday morning at Brand X
3 Rounds
Hill Sprint
15 DB Hang Cleans (20# DBs for me)
15 Push Press (20# DBs)
13:28
Could have gone heavier but thought metcon would be more efficient with lighter but not too light.
Rest, then the Brand X Obstacle Course for fun.
Obstacle course was a combination of box jumps, some side hops over parallettes, monkey bar pass, bear crawl, rope climb, rock wall ascent, army crawl to some foot work through a rope ladder and some side jumps over tombstone pads.
So fun.
3 Rounds
Hill Sprint
15 DB Hang Cleans (20# DBs for me)
15 Push Press (20# DBs)
13:28
Could have gone heavier but thought metcon would be more efficient with lighter but not too light.
Rest, then the Brand X Obstacle Course for fun.
Obstacle course was a combination of box jumps, some side hops over parallettes, monkey bar pass, bear crawl, rope climb, rock wall ascent, army crawl to some foot work through a rope ladder and some side jumps over tombstone pads.
So fun.
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