BRENDA

Shoulder press 75x3. Not a pr. Tabata Row/cal 50...

Shoulder press 75x3. Not a pr.

Tabata Row/cal 50
Tabata squat 114
Tabata Push-up 55

youtu.be/ZSXJDiZ4zlQ

youtu.be/ZSXJDiZ4zlQ

FS 5x95 5x115 5x120 5x125 5x130

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

Run 5k

This. Blew. 31:35. Not unhappy.

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

pretty consistent.

Crossfit Brand X Wed.

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

16:16

Used 145# for Deadlifts

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

50 push ups 2:27

Wed @ home

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

Thursday @ brand x

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

Friday @ brand x

Friday @ brand x.

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

Completed 5 rounds. +3 cleans.

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

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

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

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

Sunday, DeadsDay 5x200

Decided to lift on Sunday.

Started with 5x155, worked up to 5x200.

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

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

Riiiight

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

Rest 3 minutes

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

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

Scaled to 55#
PR by 1:30

1 mile run

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

Crossfit Brand X - Cindy Intervals

Today we did another variation of Cindy:

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

Rest 3 minutes between rounds

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

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

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


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

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



8 total rounds plus 3 pull ups

Flat bar.

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

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

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

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

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

 Total round trip, 15 burpees and 142 steps.

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

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

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

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

Then 100 setups. 60 reg. 40 frog style.