Rest day

Travel day. Happy New Year!

HSPU/K2E/Lunge

5 rounds for time of:
4 Handstand push-ups
10 Knees to elbows
10 Waling lunges (each leg)

6:49
HSPUs were good, first three sets were unbroken and fourth was nearly as well. I initially wrote this up as 4 rounds with 3 HSPUs per round but I felt good so I changed in on the fly.

Knees to elbows were unbroken for the first three sets, the last 2 were 8-2 and 7-3, I need to figure out how to do them quickly though,. Should have pushed the pace a little bit on the walking lunges I think.

Angie

For time:
100 pull ups
100 push ups
100 sit ups
100 squats

17:30
I thought this went okay, it was my first time doing Angie. I did the sit ups unanchored and the push ups chest to deck. Push ups are hard. So are... well most of this was kinda hard. I felt like I couldn't push that hard because I just wasn't strong enough, except on the squats. First 30 pull ups unbroken (PR).

Mountain Climbers

500 mountain climbers for time (each leg = 1 rep)

Source

5:40

I split it into 20s after the first 200. I did the first 130 unbroken. It's all shoulders, really. Mine were still sore from death by burpees. I did this mostly because Bob did it last week and I didn't have anywhere to put the pull-up bar tonight.

Rest day

What's in your meat?

Death by Burpees

WOD
Death by burpees
With a continuously running clock, do one burpee the first min, two the second, so on and so forth.

18 + 16 in the 19th minute

Did this on August 17, did 18+15 in the 19th minute. I almost got the 17th tonight.

Skills
None so far, I guess we'll see.

HSPU (6 sets)

6 sets max reps handstand pushups, resting 3-5 minutes between sets (like a strength WOD).

5-4-6-4-4-4

Eh, decent. felt solid on the first couple of each set, fell of the wall twice, on sets 4 and 6. I kicked back up on set 4 and did 2 more, on set 6 I didn't kick back up. On a few of the sets i has my elbows in more I thought, which I believe makes it harder but a better strength building movement.

Rest Day

Butt sore.

DB GtoO/Lunges/Pushups

WOD
AMRAP 12:
12 DB ground to overhead (45lbs)
12 Walking lunge (each leg)
12 Hand release pushups

I think it was 6 rounds + 11 lunges (per leg)
It might have been 5+ though. It was pretty fun. Need to focus on keeping the DB in close during the snatch, letting it swing is not so good.

Skills
1 set of max rep pull-ups, new PR: 28

Burpees/Situps/Squats

WOD
Made this up yesterday for someone else to be short and fast. It was.

21-15-9 rep rounds of
Burpees
Situps
Squats

3:31
I think I'm almost 100% recovered from the DL/GHD workout from last Tuesday. Felt some pain in my lower back during the first couple burpees but I tried to not let it effect me. The feeling was a lot like when I got to horizontal on the GHDs, but not quite as bad.


Skills
Foam roller for my low back (ow, I should invest in a foam roller)
Hamstring, groin, hip flexor stretching
Some gymnastic skills work- planche progressions, handstand/lever stuff

DB Push Press/Pull ups/Squats

3 rounds for time of:
10 dumbbell push press (35lbs)
20 pull ups
30 squats

6:13
Push press was kinda sloppy, need to start it like a squat (at the hips) rather than at the knees.

Rest day

Pull ups
Planche progressions

4x500m row

WOD
4 rounds of:
Row 500m
Rest 3 mins

1:53, 1:58, 1:59, 1:59

Skills
Handstand pushups

Push-ups/Sit-ups/Squats

3 rounds for time of:
50 push-ups
50 sit-ups (unanchored)
50 squats

15:48

Did this in 11:20 on August 4. Abs sore from Tuesday still but really I just didn't have it today. I'm bad at push-ups now.

Rest day

Mmm still really sore from ghds on Tuesday.

12 Days of Christmas

This is post #200 on this blog!

WOD
12 Days of Christmas

1 Deadlift 315 (did 315 for first 3-4, then 275 for the rest)
2 Snatches (scaled to 75lbs)
3 Toes to bar
4 SDHP's (same 75lbs as snatch)
5 Ring Dips
6 Walking lunges each leg
7 Box Jumps 24"
8 KB Swings 1.5 pood
9 Pull-ups
10 Wall ball shots (30lb)
11 Burpees
12 Muscle-ups (did jumping/progressions)

Do the wod like the song....

Source

30 something minutes I think. Probably the hardest workout I've ever done.

Skills
Worked a little on my rowing form during warm-up

Row/C&J/Farmers Walk

12 minute AMRAP, 500m row buy in
7 Clean and Jerks 95lbs
100ft Farmer's walk with 75lb dumbbells
Punishment: all reps must be chained; don't drop weight between reps in the C&J and Farmer's Walk. If you do, 250m row.

2 rounds + 2 or 3 C&J
Ouch. Couldn't hold on to the dumbbells at all, couldn't do one set unbroken, maybe if I was fresh but even then kind of a stretch. Ended up doing 2x250m rows.

Got some advice and worked on my rowing form some (need to keep my knees locked as I finish the stroke).

Deadlift/GHD

WOD
Three rounds of:
10 Deadlifts
30 GHD situps

8:17 at 225 DL
Ugly. Round back on DLs. My first WOD with GHDs, I was being told to straighten my legs but I couldn't figure it out and every rep was kinda painful for my lower back.

Skills
Push jerks (I sorta learned to jerk today)
Handstand pushups

Rest day

Rest day. Finals week baby!

Row/Snatch balance/Hang Clean/Pullups/Double Unders

For Time:
1000m Row

Then 3 rounds:
10 Snatch Balance at 65lbs
10 Hang Cleans at 65lbs
20 Pull-Ups

Then:
100 Double-Unders

Source

19:20
I've never done snatch balances before. Was interesting, I couldn't really do this at very high intensity. Also, my erg broke during the row, that was kinda cool. I should have done heavier cleans. First set of pullups was unbroken, I was pretty proud of that. My hands were shot by the end, I had a hard time getting my left hand to make the rope move fast enough to do double unders.

Thruster/Burpees

WOD
1 Burpee
10 Thrusters @ 95lbs
2 Burpees
9 Thrusters @ 95lbs
3 Burpees
8 Thrusters @ 95lbs
4 Burpees
7 Thrusters @ 95lbs
5 Burpees
6 Thrusters @ 95lbs
6 Burpees
5 Thrusters @ 95lbs
7 Burpees
4 Thrusters @ 95lbs
8 Burpees
3 Thrusters @ 95lbs
9 Burpees
2 Thrusters @ 95lbs
10 Burpees
1 Thruster @ 95lbs

Source

14:14
Burpees are easy, thrusters are not. I had 2 failed reps. Really need to listen to Spealler and explode at the top like a push press. You can't really explode out of the bottom of the squat, but you can at the top.

Skills
Double unders
HSPUs

Rest day

Rest up tomorrow's WOD looks fun

5x5 back squat

WOD
5-5-5-5-5 back squat

Loads: 155-165-175-185-195 (4, f)

Skills
Double unders

400m/Pullups/Squats/Pullups

Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

Source

12:18 (treadmill run)

First 15 pullups were super wonky, I was swinging like crazy. Second round was fine. Third set run was probably the closest I've come to puking in a WOD. I also couldn't string kips together in the third set very well, I was on a different bar and kept hitting my feet on the box thing behind me. I'd like to quiet my kip more and/or learn the butterfly. Squats in the third set were also slow. I was spent.

More stuff:
Look how badass this thing is.
I watched a video today of a guy (2008 CrossFit games champion Jason Khalipa) learning to do a backflip in like 13 minutes.
In the video there was a woman on lyra. Didn't see much of her though
Also, I did some handstand pushups.

Burpees/Flutters/Pushups/Situps

WOD
50 burpees
75 flutterkicks (4 count)
100 pushups
150 situps

15:47

Did this on September 3 in 14:29. So it goes.

Skills
Handstand push-ups
GREs, wooo!

Rest day

Been a pretty solid 6 days on, giving my body a little break.

Also- how do you like the new format? It should make it easier for me to find old workouts. I don't see myself going back through all of them to edit the titles though... maybe if I reference one I'll edit it then.

CrossFit Total

WOD
"Crossfit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

This time:
Squat: 225 (PR) Press: 105 (ties PR) Deadlift: 350 (PR) Total: 680 (PR)
Should put additional notes here...

Did this on November 4:
Squat: 215 Press: 95 Deadlift: 305 Total: 615

Skills
Double unders- all about focus, and I really wasn't today when I did this in warm-up
Handstand pushups- did 4, 6 tonight, got to aggressively push the chest though

5x5 Shoulder Press

5-5-5-5-5 shoulder press

Loads: 65-75-85-85-90
Felt great. Did a really good job of pushing my chest thru to give myself something to press off.

200m/400m Track Workout

200m sprint
1min rest
200m sprint
1min rest
200m sprint
1min rest
400m sprint
2 mins rest
400m sprint
1min rest
200m sprint
1min rest
200m sprint
1min rest
200m sprint

Ran into one of the Panther CrossFit guys at the track so we did this together. This was my first time running a track workout with toe strikes instead of heel strikes. My calves and hamstrings are really sore but it was a good WOD.

Annie, 5x5 Deadlift

Annie
6:20 (PR)

Deadlift 5-5-5-5-5
205-225-245-265-265

HSPU/Squat/Double Unders

4 rounds of:
5 handstand pushups
25 squats
50 double unders

My time: 15:23ish (garbage)
Handstand push-ups rocked me. The other stuff was just filler.

Jackie

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

I bumped my watch at some point and stopped it so I don't know my time. I would guess somewhere around 8:00 or so. BTW rowing sucks.

Monday, November 29, 2010

Rest day.

Knee is feeling better I think.

Sunday, November 28, 2010

"Dougie Fresh" (for total reps)
30 seconds on, 30 seconds off of:
Rowing (For Calories) [subbed 1 leg row]
Thrusters (Max 95lb) [subbed 95lbs push press]
Double-Unders
Back Squat (Max 1.5x Body Weight) [subbed left leg pistol]
Box Jumps
Back Extensions
Pull-Ups
Knees-to-Elbows
Burpees

Hit my knee on a railing really hard on Saturday night so I did the one leg version of this workout from Panther Crossfit.

179 (or something, may or may not have been counted correctly)

Saturday, November 27, 2010

20-16-12-8-4 reps of:
One arm pushups
Pistols
(not each side- total, break up L/R however you need)

My time: 5:04
Did this in 6:30 on August 10

Friday, November 26, 2010

Rest day

Thursday, November 25, 2010

Rest day

Wednesday, November 24, 2010

4 rounds for time of:
12 dumbbell ground to overhead (45lbs)
12 burpees

4:46 (I think)

Double unders

Tuesday, November 23, 2010

4 rounds for time of:
10 ring dips
30 squats

My time: 5:35

First time on the ring in a long time and my first time doing kipping dips on the rings. The kip really makes a big difference, even though I'm not very good at it yet. I'll probably still be sore tomorrow.

Worked on the butterfly kip a little bit, I think I can figure it out
Did a few handstand push-ups (I can pretty consistently get 5 now)

Monday, November 22, 2010

3-3-3-3-3-3-3 reps push press

My loads: 75-85-95-105-115-120-125(1, f)

Sunday, November 21, 2010

4 rounds:
25 Box Jumps
50 Double Unders
5 DeadLift (Max 315lb)

225lb deadlift

My time: 8:45

Also- handstand push-up PR: 9

Saturday, November 20, 2010

"Helen"
3 rounds:
400m Run
21 KB Swings (1.5 pood [~53lbs]- scaled to 45lbs)
12 Pull-Ups

Treadmill run (which sucks)

My time: 9:17

Friday, November 19, 2010

Rest day

Thursday, November 18, 2010

3-3-3-3-3-3-3 hang power cleans

Loads: 95-105-115-125-135-140 (2,F)-135

Wednesday, November 17, 2010

8 rounds of:
30s handstand hold
30s squat hold
30s L-sit (or as high pike as possible)
30s chin over bar hold

Interesting workout.

Tuesday, November 16, 2010

2-2-2-2-2-2-2 Weighted pull-ups

25, 30, 35, 40, 40, 35, 35
Some of those were failed but I got one and pretty close on the 2nd on every set

Monday, November 15, 2010

Rest day.

Sunday, November 14, 2010

3 rounds for time of:
30 sumo deadlift high-pull (75lbs)
30 sit-ups (unanchored)

Source

My time: 7:29

Saturday, November 13, 2010

"For Honor"
10 Front Squats (Max 155lb)
100 Foot Overhead Walking Lunge (Max 45lb)
10 Front Squats (Max 155lb)
30 Pull-Ups
10 Front Squats (Max 155lb)
30 Push-Ups (hand release)
10 Front Squats (Max 155lb)
15 Deadlift (Max 155lb) <-- Must use your front squat weight
10 Front Squats (Max 155lb)
30 Burpees

Squats at 135lbs
45lbs for lunges

Source

My time: 16:37
I am destroyed.

Friday, November 12, 2010

Rest day

Thursday, November 11, 2010

21-15-9 rep rounds of
135lbs deadlift
squats
hand-release push-ups

Bob made this up.

My time: 3:07
A welcome change from the past two very long days.

Wednesday, November 10, 2010

30-25-20-15-10 rep rounds of
burpees
box jumps (24" box)
toes to bar

Got this from the Crossfit.com archives, I didn't copy the date.

My time: 25:45
Toes to bar took basically forever. My abs are sore. This was super long, pretty much a hero for me. Scaling...

Tuesday, November 9, 2010

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Source

My loads:
OHS: 80-95-105-105-110(F)
FS: 135-155-165-175-185(F)
BS: 195-205-210(F)-215(F)

Picture of a dude slacklining on Crossfit.com today

Monday, November 8, 2010

Rest day

Sunday, November 7, 2010

Hang Cleans x 30 (max 135lbs)
400m Run
Hang Cleans x 20 (max 135lbs)
400m Run
Hang Cleans x 10 (max 135lbs)
400m Run

Source

13:55 @ 105, treadmill run, power cleans

Hands need work. I just couldn't hold onto the barbell tightly enough with my left hand. I tried the hook grip towards the end which seemed to help.

ALSO: 4 HSPU before I took a shower, PR

Saturday, November 6, 2010

21-15-9 reps of:
Dumbbell push-press (35lbs)
Walking lunges (DBs held at sides, each leg)
Situps

My time: 8:05
I got pooped on. Gotta be stronger.

Friday, November 5, 2010

Rest day.

CrossFit Total

"Crossfit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Source

I did as described in the article and did three attempts at each (I cheated a little on the shoulder press and took an extra 1 or 2 because I failed).

This time:
Squat: 215 (PR) Press: 95 Deadlift: 305 (PR) Total: 615 (PR)

Last time: (July 24, 2010)
Squat: 190 Press: 105 Deadlift: 280 TOTAL: 575

So... yeah shoulder press not happening today. Such is life, I think I might be a little stiff. Deadlift felt good, I think I rounded a tiny bit on 305. Squat felt great, might have gone higher.

Wednesday, November 3, 2010

3 rounds for time of
15 hang power cleans with 95lbs
15 burpees

Source (I scaled the 135 to 95)

My time: 7:20

The power cleans were much harder than I thought they would be. I felt slow. Kind of frustrating. I had a hard time holding onto the barbell and my form was shitty. I think this power cleans are really a weakness right now (thinking about that AMRAP with the SDHP, hang cleans and thrusters from a couple months ago).

"Barbara"

WOD
"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

My time (including 3min breaks): 32:06
Unanchored sit-ups. I was able to do the first 3 sets of pull-ups unbroken. The push-ups and sit-ups were the slowest part.

Skills
Double unders
Handstand Push-ups

Monday, November 1, 2010

Rest day.

Sunday, October 31, 2010

WOD
50 Box Jumps (24" box)

Then:
21-15-9:
Dumbbell Ground to Overhead (45 lbs)
Air Squats

Then:
50 Box Jumps (24" box)

Source

My time: 7:39?

Good lord that felt slow. 3rd time doing box jumps in a WOD, 1st time for the DB snatches. Nice programming.

Skills (omg they're back)
Double unders
Pull-ups (trying to get more comfortable with my kip again)
Handstands
Handstand pushups (new PR: 3!)

Saturday, October 30, 2010

AMRAP 15
10 burpees
50 ft bear crawl
15 KB swings
50 ft broad jump

Source

7 rounds + 15 swings
1 pood KB

Friday, October 29, 2010

Rest day

Thursday, October 28, 2010

Run 5k

My time: 20:52
Did this on July 28 in 21:46. I did this one on a 200m track.

Wednesday, October 27, 2010

Got to do part of a 3-3-3-3-3-3 deadlift because the clock in the gym is wrong.

135(x5)-185-225-245-255
Or something like that. Back is pretty sore from this + back squats yesterday.

P.S. I replied on some previous posts, since I had fallen behind on reading your stuff.

Burpees/Squats/Situps + 5x5 Back squat

3 rounds for time of:
10 burpees
20 squats
30 situps

4:37

back squat 5-5-5-5-5
115-135-155-175-190

Monday, October 25, 2010

Rest day. I'm back out of sync with the mainsite, but at some point I'll probably re-sync.

Saturday, October 23 and Sunday, October 24, 2010

UOA Big East tournament. Pittsburgh over Rutgers in the final 15-8ish maybe? I'm pretty sure this was my last game of competitive ultimate, at least at the college level.

Friday, October 22, 2010

Rest day

Thursday, October 21, 2010

Four rounds for time of:
20 walking lunges (10 each leg)
20 backward walking lunges (10 each leg)
30 push ups (chest to deck)

Rakers did this on Tuesday.

My time: 6:23

Death by Pull-ups

Death by pullups

15+9 in the 16th round
I did 11+8 on June 6

100 Burpees

I got a good report at the Dr today. I rowed a little, did some pull ups and felt good.

100 burpees for time- 5:30
Sense of scale: 2010 Crossfit games champion Graham Holmberg did it in 4:26

Monday, October 18, 2010

Rest day

October 16-17, 2010

Pittsburgh-Y

Friday, October 15, 2010

Rest day

Thursday, October 15, 2010

3 rounds for time of:
50 double unders
75 squats

My time: 7:16
This this on September 2 in 8:11

Wednesday, October 13, 2010

"Griff"
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Source
"In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah."

My time: 11:32
Bob's time: 12:26
Did this on June 6 in 11:40

Tuesday, October 12, 2010

Pretty much another rest day. I ran for about 10 mins, felt pretty good.

Also, my abs felt pretty much fine today. I think this rest thing might be working for me. I'll find time to do a real WOD tomorrow.

EDIT: Had to do something today, so tonight...
100 hand-release pushups for time

My time: 5:01
Last time I did this was Sept 9 in 5:10

Monday, October 11, 2010

Yet another rest day. Back on it tomorrow. Hopefully taking some real time off will benefit my recovery process.

October 5-10, 2010

Just practice on Tuesday and Thursday. A little double under practice on Thursday. I pretty much am taking this week off to try to get my abdominal tear to heal. Sorry I haven't been posting.

Monday, October 4, 2010

Rest day

Sunday, October 3, 2010

21-18-15-12-9-6 reps of:
pistols (R/L as needed)
double unders

4:58
Short, should have done double the double unders or something. Maybe 60-10 by 10s or something... Wasn't bad. Once I got past the very first double under the rest were unbroken.

Saturday, October 2, 2010

3-3-3-3-3-3-3 Shoulder press

65-75-85-90-95(2F)-90-95(1F)
This was a really stupid idea. Seems to have slightly aggravated my abdominal tear thing.

Friday, October 1, 2010

Rest day.

Thursday, September 30, 2010

5 rounds for time of:
20 ring rows
30 backwards walking lunge (15 each leg)
30 forward walking lunge (15 each leg)

13:34
I got rocked. Sloooow.

Wednesday, September 29, 2010

As many rounds as possible in 20 minutes of:
35 squats
25 push-ups (chest to deck)

10 rounds + 23 push-ups
I did 10 rounds + 20 squats on May 20, 2010, but I didn't do the push-ups chest to deck.

Tuesday, September 28, 2010

4 rounds for time of:
20 walking lunges (each leg)
25 double unders
5 chest to deck - chest slap push-ups

5:54

Monday, September 27, 2010

Rest day.

Sunday, September 26, 2010

WOD
Pistol strength WOD: max reps each leg each round

Loads: 0-10-20-25

Skills
Double unders
Mobility stuff

Saturday, September 25, 2010

Four rounds for time of:
Run 400 meters
50 Squats

Source

My time: 10:16 (did it in 12:20ish on 5/24/10)
Rakers' time: 11:23

Friday, September 24, 2010

Rest day.

6x3 Shoulder Press + 1RM Attempt Bench Press

3-3-3-3-3-3 Shoulder press (was supposed to be 7 rounds, oh well)

My loads: 45-55-65-75-85-90 (2,F)
Rakers' loads: 45-55-65-75-80-80 (2,F)
Bob's loads: 45-55-65-75-85-95

Decided to see if I could bench my body weight (flat bench)
95lbs x3
125lbs x3
140lbs (bodyweight) x1

"Fran"

"Fran"
21-15-9
95lb thruster
pull-ups

I met Fran today for the first time. She's a bitch. 95lbs is heavy. I had a lot of trouble holding onto the pull-up bar, kept slipping off.

Source

My time: 8:56
Bob's time: 6:37 (65lb thruster, jumping pull-ups)

Tuesday, September 21, 2010

"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Source

Subbed superman for back extensions. Unanchored sit-ups.
My time: 16:29
Rakers' time: 17:16
Bob's time: 18:14

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.

Monday, September 20, 2010

Rest day

Sunday, September 19, 2010

WOD
"Uh... Cartwheels? Really?"
Left handed cartwheels down Cathedral Lawn
30 Jumping Air Squats
Right handed cartwheels up Cathedral Lawn
50 Double Unders/100 Single Unders
Left handed cartwheels 1/2 down Cathedral Lawn
30 Jumping Air Squats
Right handed cartwheels 1/2 up Cathedral Lawn
50 Double Unders/100 Single Unders

Source

My time: 6:53
Left handed cartwheels still better than right handed. Got pretty dizzy but it dissipated fairly quickly. Double unders.

Skills
Handstand holds against wall, figuring out my kickup
Handstand pushups- got 2 a couple times this morning (ties PR)

Burpees/Backsquat + Deadlift

AM
AMRAP 15mins
25 burpees
15 reps bodyweight back squat

Lost the source for this one, it's an old crossfit.com WOD scaled to 15 mins (from 20). I did 135lbs for convenience, I weighed in at 140.5 this morning (wooo!).

I completed 4 rounds + 15 burpees
Rakers scaled to 105lbs (he was 135 this morning), completed 3 rounds + 1 squat
Bob scaled to 135lbs, completed 3 rounds + 2 squats

PM
3-3-3-3-3 deadlift with Panther Crossfit

225-235-245-255-275
Felt really good, should have gone higher. Since my current PR is 280 for 1 rep this made sense. I'm going to retest soon I think- try to break 300.

Skills
Barbell, 65lb cleans
Barbell snatches
Kipping/C2B pullups
Tried to learn how to butterfly kip, I'll work on it
Double unders

Friday, September 17, 2010

Rest day.

Climbed for about an hour. Did a little hang board workout at the end.

Thursday, September 16, 2010

Panther Crossfit posted "take an inventory of what you eat today and post," so here's mine for today:

Breakfast:
bowl of cereal (2/3 grape nuts, 1/3 rasin bran, vitamin d milk [out of almond milk :(])
1 banana
2 1000mg fish oil pills

Lunch:
2 egg whites + 1 whole egg (+black pepper, cooked w/ Pam)
1 apple
1 carrot
~2Tbsp almond butter
handful sugar snap peas
1 1000mg fish oil pills

1 "honey whole wheat" bagel (~45mins before workout)
whey protein shake (made with water, ~20mins after workout)

1 carrot
1 apple

Dinner:
~6oz whole grain pasta (+black pepper, garlic powder, dried minced onion)
1 chicken breast
1 multivitamin
2 1000mg fish oil pills

probably some nuts and stuff between now and bed
water for the day will total 3L or just short

WOD
10-8-6-4-2
strict pull-ups
ring dips
handstand push-ups*

*I can't do more than 1 HSPU so subbed 5s handstand hold with heels against wall = 1 rep

My time: 11:19
Rakers' time: 16:36

Wednesday, September 15, 2010

WOD
5-5-5-5-5 deadlift

My loads: 185-205-225-245-265
Or something like that

Skills
Pull-ups (C2B, kipping, strict)
Double unders
Failing HSPUs
Elbow lever or two on a table

Tuesday, September 14, 2010

3 rounds of:
75 squats
30 steps walking lunge
35 pushups

My time: 9:44
Rakers' time: 12:25

Someday I'll get to do a workout that involves a barbell again... Maybe tomorrow

Monday, September 13, 2010

Rest day

Sunday, September 12, 2010

WOD
1 Soldiers and Sailors stair ascent/descent
30 Sit-Ups
5 Squats

1 Soldiers and Sailors stair ascent/descent
25 Sit-Ups
10 Squats

1 Soldiers and Sailors stair ascent/descent
20 Sit-Ups
15 Squats

1 Soldiers and Sailors stair ascent/descent
15 Sit-Ups
20 Squats

1 Soldiers and Sailors stair ascent/descent
10 Sit-Ups
25 Squats

1 Soldiers and Sailors stair ascent/descent
5 Sit-Ups
30 Squats

Source
My time: 10:00

Skills
Static handstand holds against wall

Saturday, September 11, 2010

WOD
30 Ring Pull-Ups
Then:
3 rounds of
100 Single/50 Double-Unders
15 Pike Push-Ups
Then:
30 Burpees

Source

10:47
Regular pull-ups and double-unders. Tried to kip but it's way way harder than on a bar.

Skills
One muscle up, I think I have an abdominal strain

EDIT: Cackett, check out the mobility WOD for Thursday

Friday, September 10, 2010

Rest day.

Chris Spealler teaches the butterfly kip.

Thursday, September 9, 2010

Pre-practice: behind the neck shoulder press (strict press) 5x5
Loads: 60, 70, 85(2F), 80(2F), 75(4F)
Should have referenced that earlier post about doing math. Stupid.

Double under practice
----
Practice: went 0-3 today in day 2 of the 3v3 tournament, too many tall people.
----
Post practice: 100 hand release push ups for time
My time: 5:10
Rakers' time: 6:16

Muscle ups! Hit some good ones, much better than the last time I tried. Rakers got one on his first shot, pretty amazing. I want to learn how to kip on the rings properly. I'll keep working on these.

Wednesday, September 8, 2010

WOD
100 ft walking lunge
18 pull ups
18 situps
100 ft walking lunge
15/15
100 ft walking lunge
12/12
100 ft walking lunge
9/9

This is a scaled version of the 21-18-15-12-9-6 version I did a couple months ago. I thought it went pretty well.

My time: 6:15
Rakers' time: ~8:35
Rakers has nasty nasty pull ups, 20+ strict easy. I started teaching him how to kip tonight, I'm sure he'll be blowing them away by next week or so.


Skills
Handstands
HSPUs

Tuesday, September 7, 2010

3v3 ultimate tournament day 1. We went 2-1, lost that game by 1 :(.

Did this stupid workout:
21-15-9 reps of
lunge (each leg = 1/2 rep)
push-up
situp

My time: 3:27
Stupid and a waste of time. The one I wanted to do was 21-15-9 lunge/situp/burpee but I remembered it wrong. I'm still sore as hell from Sunday.

Monday, September 6, 2010

Rest day.

Found this.

Sunday, September 5, 2010

AM:
3-3-3-3-3-3 weighted pull-ups

My loads: 25, 35, 45, 50 (2,F), 47.5, 47.5 (2,f)

Raker's loads: 25, 35, 45, 50, 55, 57.5 (not 100% sure on these)

PM:
Start at the Panther in front of the Pete
First:
Tabata Squats
Then:
2 rounds:
Stair Run up to the walkway in front of the Pete
Broad Jump the flat distance
Stair run up
Stair run down
Broad Jump the flat distance
Stair run down to the Panther

Tabata score: 21
My time (not including Tabata): 12:10

Saturday, September 4, 2010

"Cathedral Madness/Newbie Tears"
Start at the cement walkway between the Cathedral and Chapel
For time:
Run 1 lap around CoL
15-12-9
Burpees
Box Jumps
Run 1 lap around CoL
15-12-9
Lunge Steps
Tuck Jumps
Run 1 lap around CoL
15-12-9
Sit-Ups
Push-Ups

Source

My time: 10:20
My first workout with Panther Crossfit, had a lot of fun. I think my time was pretty solid too.

Burpees/Flutters/Pushups/Situps

WOD
50 burpees
75 flutterkicks (4 count)
100 pushups
150 situps

My time: 14:29
Not bad. Did this on July 5 in 15:17.

Rakers' time: 15:35 (I think)

Skills
Pistols
One arm push-ups

BTW I think this is post 100 on this blog.

Thursday, September 2, 2010

3 rounds of:
50 double-unders
75 squats

8:11
Garbage.

Wednesday, September 1, 2010

WOD
AM:
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

Source

My rounds: 8 + 1 SDHP
I felt that my hands really were the limiting factor here and that was really frustrating. My arms and lungs were a little fatigued, but I just couldn't hold onto the bar. Not great, but not too bad.

PM:
5-5-5-2 deadlift

This was supposed to be a 5x5, but I couldn't hold onto the super-smooth feeling bar. I think it was the same bar as the morning. Freaking stupid.

My loads: 225, 245, 255, 255
I started at just over 80% of my one rep max (280->224) which is too high. When I do a 5x5 I usually try to do 2-3 of them at or above 80%, not all. But by starting too heavy I probably got more work done since I don't know how many reps I could hold onto. I have a couple cool blisters and some black metal particles or something on my palms now though.

Today I learned:
my hands are weak
smooth barbells should be avoided
I miss chalk
Trees has barbells, Bellefield does not
I should do the math before I start lifting

Skills
Double unders, new PR 80 (I think)
Rowed 1000m for warm-up (did this for shoulder presses last rotation and both times today)

Tuesday, August 31, 2010

Rest day.

Monday, August 30, 2010

WOD
5-5-5-5-5 reps shoulder press

My loads: 60, 70, 80, 85, 90 (4,F)

Skills
Double unders- new PR: 70
Pistols- 10 consecutive each leg

Sunday, August 29, 2010

WOD
"Spartan Run"
For time:
Sprint 200 meters
50 push-ups
15 squats
Sprint 200 meters
45 push-ups
20 squats
Sprint 200 meters
40 push-ups
25 squats
Sprint 200 meters
35 push-ups
30 squats
Sprint 200 meters
30 push-ups
35 squats
Sprint 200 meters
25 push-ups
40 squats
Sprint 200 meters
20 push-ups
45 squats
Sprint 200 meters
15 push-ups
50 squats

Source

My time: 22:47
This was pretty rough. I should pick a standard for push-ups and stick with it, I think chest to ground is probably best.

Skills
Double-unders, new PR: 64 (failed)

Saturday, August 28, 2010

WOD
For time:
400m walking lunge

Source

My time: 9:45
I got rocked. Felt slow but apparently I beat current "Fittest Man Alive" Graham Holmberg (10:24). How the hell did that happen? I guess he is bigger than me. Current "Fittest Woman Ailve" Kristan Clever whooped my ass though (8:35).

Also, you're supposed to count your number of steps but I didn't know that at the time, oops.



Skills
Double unders- new jump rope is AMAZING I can't really believe it. New PR: 60, I stopped, not failed.

Friday, August 27, 2010

Rest day. Tried out my new jump rope. AMAZING.

Thursday, August 26, 2010

"Coe" scaled
Ten rounds for time of:
65* pound Thruster, 10 reps
10 Ring push-ups

*Rx'ed is 95 lbs this is the scaled version

Source

My time: 18:32
Frankly, I have no idea what was so difficult about this. Thrusters are hard.

I'm going to try to remember to put the excerpt about the hero for the hero WODs (like this one). I just try to take a brief moment to reflect after I read them, maybe that's just me.

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Wednesday, August 25, 2010

WOD
"Tabata Grand Canyon" without a jumprope- I'm going to call it "Tabata Triple"

Tabata squats
Tabata pushups
Tabata situps (unanchored)

My scores:
squats- 20 (20s every round)
pushups- 12 (24, 22, downhill from there- last 2 rounds were 12)
situps- 12 (12s every round)

Also, I got my new jumprope today. I'm excited.

Skills
Handstands
Slacklining

Tuesday, August 24, 2010

21-15-9 reps of:
lunge (each leg = 1/2 rep)
sit-up (unanchored)
burpee

Source

My time: 4:46
Last time in 6:25 on May 28

Monday, August 23, 2010

Unable to ride home due to technical difficulties. Couple mile walk to and from a restaurant. Obstacle courses on the playgrounds in the park, for time.

Sunday, August 22, 2010

Biked about 50 miles with packs and stuff. Didn't make it to Watkin's Glen due to technical difficulties. Went to Keuka Lake State Park and camped for the night.

Saturday, August 21, 2010

Rest day, I was really destroyed by that workout and wanted to be 100% for our bike trip.

Friday, August 20, 2010

Active rest day, a couple 20min bike rides. Sore as hell from the lunges/squats/superman workout.

Slacklining, handstands, elbow levers.

Thursday, August 19, 2010

Rest day.

We're goin'!

Wednesday, August 18, 2010

WOD
3 rounds for time of:
100 ft walking lunge
50 squats
25 supermans

Source: crossfit.com wod from some time in April of this year

My time: 6:39

Skills
Handstands
Slacklining

Death by Burpees

Death by burpees
Continuously running clock, do one burpee the first min, two the second, so on and so forth.

18 + 15 in the 19th min

Monday, August 17, 2010

I wanted to do a met-con today, but oh well.

Played tennis for ~2 hours. Worked with my brother on his bathroom for ~5 hours.

Handstands

Sunday, August 15, 2010

Rest day.

Handstands

Saturday, August 14, 2010

WOD
Handstand pushup strength workout (I'm not sure it works this way but w/e)
10 attempts for max reps (haha, good one)

F- 1 (pushed away from wall)- 2 (pushed away on 2nd) - 1 - 1 - 1 - 1 - F - F - F

Was able to correct my technique somewhat today so I wouldn't push away from the wall. I'm bad at these, wow.

Skills
Handstands- making some progress

Friday, August 13, 2010

~3.5 hour hike at Sleeping Giant State Park

Deck of Cards
Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified. Cycle whole deck. For time.

Hearts - pushups
Diamonds - pullups
Spades - situps
Clubs - squats
Jokers - 11 knees to elbows

Source

My time: 14:47

Thursday, August 12, 2010

WOD
"Bodyweight Fran"
21-15-9 reps of
burpees
pullups

Source

My time: 3:45
Last time in 10:15 on June 1


Skills
Handstands
Cartwheels (can't do these)
Tried to learn to kip-up, failed hard

Wednesday, August 11, 2010

Rest day.

2.5ish hour hike at Sleeping Giant State Park

Worked on handstands and handstand pushups for about 15 mins

Tuesday, August 10, 2010

20-16-12-8-4 reps of:
One­arm pushups
Pistols
(not each side- total, break up L/R however you need)

Source

My time: 6:30

Monday, August 9, 2010

~4 hour hike in central CT

100 push-ups for time

My time: 3:32 (no warm up)

Sunday, August 8, 2010

4 rounds for time of:
50 pushups
50 situps
50 4ct flutters

Source

My time: 17:41

Saturday, August 7, 2010

Rest day.

"You must be interested in finding the best way, not in having your own way."
-John Wooden

Friday, August 6, 2010

WOD
5-5-5-5-5 reps back squat

My loads: 125-145-165-175-180

Skills
Double unders (didn't go so well, my timing wasn't great but I got 20 something)
Turkish get-ups
Barbell cleans
Barbell squat snatches

I worked out at the gym where my step-mom gets personal training. After one of the other trainers finished with his client he gave me some coaching on my TGUs and oly lifts. I think he knows what he's doing since he's a big Russian dude, so I'll give what he said a try. If I find out he knows how to oly lift I might try to get an hour lesson with him while I'm here (he seemed more interested in the KB stuff and they don't have bumpers there, but we'll see).

Burpees/Pull-ups

WOD
10 rounds for time of:
12 burpees
12 pullups

Source

My time: 15:32

Skills
Handstand pushups

Push-ups/Sit-ups/Squats

WOD
3 rounds for time of:
50 push-ups
50 sit-ups (unanchored)
50 squats

Source

My time: 11:20
I did this on June 21st in 11:19. I might have done 10 extra sit-ups on the second set, but I can't be sure.

What's weird is that I essentially the same skills the last time I did this, I didn't look at the post until after I had finished.

Skills
3 handstand push-ups, I think I'm getting better at them
1 set max rep pull-ups, new PR: 25

Tuesday, August 3, 2010

Rest day.

Going to my dad's for a couple weeks. I'll still be working since I'm borrowing my brother's pull-up bar. Give me a pull-up bar and a stopwatch and I'm a happy camper. (I think I might have a jump rope too!)

Monday, August 2, 2010

3 rounds for time of:
10 overhead squats 65lbs (bar starts on ground)
50 double unders

Made it up, based on some regional workout or something.

My time: 8:05
Felt like crap. Shoulders were sore or something, I don't know. I started the actual WOD with tuck jumps because my jump rope broke during warm up. I was not happy and I stopped mid-workout for the first time.

I did this workout with a different rope and my timing was terrible. I got really frustrated with my double unders and I really let it affect me.

This was also my first WOD with overhead squats, I cleaned or snatched the weight up- need to work on my snatch balance. I think they're challenging in interesting ways (core, shoulders, balance, etc).

Sunday, August 1, 2010

Five rounds for time of:
95 pound Squat clean thruster, 5 reps
10 Pull-ups (if you can do chest to bar pull ups do as many as you can per round)

Source

My time: 9:50
I did all chest to bar pull-ups. I think I missed one rep. I missed a clean for the first time and dumped it without breaking anything. This was rough on my hands.

I felt pretty good about my cleans, I met the bar pretty well and didn't let it land on me. Practicing the snatches last week and reading a lot has really helped. I think I'm pretty weak overhead but I'm working on it.

Saturday, July 24, 2010

WOD
4 rounds for time of
Run 400 meters
25 Burpees
Set up under a bar that is one foot above your reach for burpees. Jump and touch the bar for each burpee rep

Source

My time: 19:23
I couldn't find something 12" above my reach, so I hung my jumprope over a goalpost and adjusted it. However, after I hit it, it clearly went up and when I measured at the end it was 14-15" instead of 12". This overall was very awkward and although it got me tired I thought my time suffered from my weird setup.

Skills
Flipped over a couple tires that are at the track- pretty fun.

Friday, July 30. 2010

Rest day.

Bunch of stretching, SMR stuff and some new hip mobility drills. Spent about 15-20 mins in the pool. I also did a couple of those pop up from the knees things. They're fun.

"The more you sweat in peace, the less you bleed in war."

"Isabel"

WOD
“Isabel”

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed. (I used 65lbs).

Source

My time: 3:21
My first WOD with snatches. The hardest part is putting the bar down since I can't drop it (no bumper plates). Might have hurt my shoulder a little, hopefully it'll be fine. I did them mostly as power snatches, had to squat or half/quarter for one or two. I failed one rep, rep 30, but was able to complete it on my next attempt.

Skills
3 snatches at 95lbs. I pressed out the first one, the second was sloppy but better and the third was not bad as far as I could tell.
Double unders during warm-up. New PR and summer goal of 50. I probably could have gotten more :). I might try to get a new jump rope for my birthday, it's fun.

Wednesday, July 28, 2010

WOD
Run 5K

Source

My time: 21:46
My back was killing me. I decided I wasn't going to let it beat me. So I didn't.

Map of my route.
I used RunningMap.com this time because it has updated maps (way better than MapMyRun, though the interface is slightly worse).

Skills
2 or 3 handstand pushups
5 one arm pushups (each arm)

Tuesday, July 27, 2010

WOD
"Roy" (scaled)
Three rounds for time of:
155-185 pound Deadlift, 15 reps (I did 185)
20 Box jumps, 20-24 inch box (I did 23.5")
25 Pull-ups

Source

My time: 13:11
First time doing box jumps. They are strangely challenging. I didn't really feel lifting or squatting type fatigue, I was just panting like hell when I went to do the pullups. I liked it in a sort of "that sucked balls" kind of way.

Also, tore my skin again in the same spot- should have put tape on, that was dumb.

Skills
One set of double unders during warm up (low 20s)
Barbell hang squat snatch
Watched some videos and did some deadlift and clean form work with PVC pipe

Monday, July 26, 2010

Rest day.

Sunday, July 25, 2010

"Annie"
Double-unders
Sit-ups

For time. 50-40-30-20-10 reps

Source

My time: 6:40
Felt good, new double under PR: 43. I did the situps unanchored.

P.S. Chris Spealler does this in 4:33 with anchored sit-ups.

Saturday, July 24, 2010

WOD
"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Source

I did them out of order because I forgot what order they went in. Oh well, was still a fun one. This means establish a one rep max for the lift, you can do whatever you need to to warm up or progress to it though.

DL: 280
BS: 190
SP: 105
TOTAL: 575

Tomorrows Crossfit.com WOD is Angie. I'm not sure it's a great idea since I did Murph yesterday, I'll see how I feel and play it by ear. I'm posting this crap here so I'll remember to do it in the next rotation if there's something on the mainsite that I can't do (a WOD with heavy snatches or something).

Skills
Double unders during warm up. I hit 35 consecutive which I think is a PR, but I'm not sure.

"Murph"

"Murph"
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

For time.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

I don't have a vest, nor would I wear one if I wanted to have any hope of being able to move tomorrow.

Source

My time: 35:33
The miles were approximate, I used MapMyRun, but their map of my neighborhood is very outdated. I ran the first one in 7:55, which seemed about right based on how fast I felt I was running. I didn't look at my watch for the second one.

I'm going to be sore as hell tomorrow, I'm sure. Should I have scaled this? Probably. Am I proud of myself? Hell yeah. I got my first skin tear from pullups today, it made me feel like a real crossfitter. The kicker of it is that it was on pullup #100.

Thursday, July 22, 2010

Rest day. GSM pics posted on Facebook.

Wednesday, July 21, 2010

WOD
Seven rounds for time of:
95 pound Clean, 3 reps (womens weight, mens is 135 but I didn't have the confidence to do it)
4 Handstand push-ups or 8 progressions*

Source

My time: 8:56
*I did toes on wall for the first 2 sets, then did the rest as sets of 8 progressions, piked with feet on chair. I did most of the cleans as hang cleans and many of them power. I need to learn how to do the deadlift->hang position transition and how to catch the bar w/o it landing on me so I can do the bigger weights.

Additional note: I should try to remember to tape my wrists when I do overhead stuff like HSPUs. My left wrist seems to have issues.

Tuesday, July 20, 2010

WOD
Complete as many rounds as possible in seven minutes of:
185-205 pound Deadlift, 7 reps (I did 205, it got pretty heavy pretty fast)
20 meter Sprint
14 One legged squats (or progressions)
21 Double-unders
20 meter Sprint

Source

I did 2 rounds + thru double unders of round 3. My setup was very inefficient, I did 10m out, 10m back and also had to walk a little to the road for my double unders.

If I had set it up better I probably could have finished the round but not too much more (maybe 1-2 DL), I would guess.

Skills
1 barbell hang squat snatch (PR ;-])
I overhead walked with a few of the plates since I did the WOD outside, worked on keeping my core tight

Monday, July 19, 2010

WOD
For time:
Run 800 meters
45 Kettlebell swings, 1.0 pood
24 Pull-ups (beginner or assisted okay)
Run 600 meters
21 Kettlebell swings, 1.0 pood
12 Pull-ups (beginner or assisted okay)
Run 200 meters
14 Kettlebell swings, 1.0 pood
6 Pull-ups (beginner or assisted okay)

Source

I did all pullups unassisted. I did the running up and down the hill of my street to the corner, from my house to the stop sign is about 100m.

My time: ~14:57
I felt like I didn't push myself hard enough here, especially on the running portions. I did the KB swings unbroken except the last set when I thought it was 12 instead of 14 before checking my paper.

Skills
One arm pushups (tied PR of 10 each arm)
Pistols squats (found out the standard doesn't include leg horizontal at the top, makes this actually useful. Also, they're in tomorrow's WOD on crossfit.com)

Friday, July 16 - Sunday, July 18, 2010

WOD
Hiking in Great Smoky Mountain National Park. I'll post pictures on Facebook, probably.

Thursday, July 15, 2010

WOD
Handstand pushup strength workout. Heels against wall, top of head touches ground at the bottom.

I was able to do: 1-1-2-1-1-1-1 or something like that.

Skills
Handstand pushups, duh!

Wednesday, July 14, 2010

Rest day.

I'll be out of town for a couple days, I'll post stuff I did when I get back.

Tuesday, July 13, 2010

WOD
3* rounds for time of:
100 squats
20 lunges (each leg = 1 rep)
35 pushups

Source

My time: 12:00
*I was going to do 3 rounds but had to open the door. Frankly, 3 rounds was probably enough anyway.

Skills
Nada.

Monday, July 12, 2010

WOD
Bodyweight Lynne
5 rounds of:
Max rep ring dips (no kipping)
Max rep pullups (kipping)
Rest as needed.**


Source

Round 1:
Ring dips: 12
Pull-ups: 14

(clearly not warmed up enough)

Round 2:
Ring dips: 15
Pull-ups: 21*

Round 3:
Ring dips: 13
Pull-ups: 13

Round 4:
Ring dips: 11
Pull-ups: 7

Round 5:
Ring dips: 11
Pull-ups: 8

*Rested between on this one because I was confused. **Don't rest between the dips and pullups. Also, PR and my summer goal of 21 pullups! Might have been ring dip PR as well.

Skills
We'll see, probably nothing

Sunday, July 11, 2010

WOD
3* rounds for time of:
65 pound Thruster, 15 reps
Run 400 meters

Source (sorta)

My time: 11:41
*I was going to do 5, but my back was killing me

Skills
Hang power cleans for the thrusters

Saturday, July 10, 2010

Rest day.

I'm lonely.

Friday, July 9, 2010

WOD
AMRAP 15:
5 bodyweight deadlift
15 pushups

Made this up, in retrospect it probably should have been a triplet so put more time between the pushups sets since bodyweight deadlift isn't all that heavy.

I did 18 rounds (I think).

Skills
PVC pipe hang cleans
PVC pipe hang snatches

Thursday, July 8, 2010

WOD
Morning
Shoulder press 5-5-5-5-5 reps

My loads: 75-95(f,1)-80-85-90(f,2)

Evening
For time:
Walking lunge 100 ft.*
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

*Subbed 30 lunges (alternating, each leg = 1 rep) for this
Source


My time: 12:11

Skills
Cleaned the weight for the presses
SMR stuff

Wednesday, July 7, 2010

WOD
Morning
Deadlift 5-5-5-5-5 reps

My loads: 95-135-185-205-225
Never deadlifted heavy before, could have gone heavier but I had to get to work.

Evening
For time:
155 back squat, 20 reps
40 toes to bar
60 35lb KB swings

Source
I used a 1 pood (35lb) KB because that's all I have

My time: 12:33

Skills
PVC pipe snatches
Couple barbell power cleans

Tuesday, July 6, 2010

Rest day.

Did some stretching and SMR stuff. Thanks to Leslie Wu at UltiTraining.com for that link.

Monday, July 5, 2010

WOD
For time:
50 burpees
75 flutterkicks (4­count)
100 pushups
150 situps

Source

My time: 15:17
150 situps is a lot of situps. Burpees got slow but I think my technique is improving some.

Skills
L-sits
Some pullups in my warm up, working on quieting my kip and pulling harder

Sunday, July 4, 2010

WOD
Morning
Push press 5-5-5-5-5 reps

My loads: 65-75-95-95-100
I struggled on the 95s a little, but for some reason was better on the 100, I've never done this exercise before (except with PVC pipe) so I guess I was just starting to get the coordination down. I'm bad at stuff over my head (like handstand pushups and these) so I'm going to try to work them in more.

Afternoon/evening
5 rounds for time of:
10 back squat (100lbs)*
20 pushups

My time: 5:56
*Used a "rack" at ~squat level but I didn't count those as reps

Skills
Didn't really do any today, did one set of double unders during a warm-up and I was power-cleaning the weight to the rack position for the push presses

Saturday, July 3, 2010

WOD
Morning
Back squat 5-5-5-5-5 reps

Classic set/rep scheme, I'm not going to dig up something for this one

My loads: 95-115-125-135-155
This was my first time actually squatting with weight in about two and a half years so I was trying to feel it out some. I enjoyed it- I need to do more heavy stuff to get stronger and gain some weight.

Evening
For time:
21-15-9 reps of
Lunges (each leg = 1/2 rep)
Situps
Burpees

Source

My time: 5:50
This is a fun one, I recommend this one if you can't get to the gym and don't have much time, Cackett.

Skills
Handstand kickups
Empty barbell push-presses

Friday, July 2, 2010

Rest day.

This made the CrossFit main page today. I hope they find a new home for the club, I was planning on checking it out in the fall.

Thursday, July 1, 2010

WOD
6 rounds for time of:
10 pullups
10 dips (normal dips, not ring dips)
10 situps (unanchored)
10 squats

Source

My time: 8:30
Dips (on my ridiculous dip setup) were the hardest part
Need to work on my kip, the bar being so low makes it harder I think

Skills
New double under PR: 33 (pre)
Skin the cat, back level, front lever (pre)
PVC form practice (deadlift, clean)
Barbell clean x3

Wednesday, June 30, 2010

WOD
Clean 3-3-3-3-3-3-3 reps

Source

My first time trying cleans with weight

Loads: 45-65-95-105-105-65-65 (needed to work on form, specifically on the catch)

Skills
Staining my deck

Tuesday, June 29, 2010

WOD
5 rounds for time of:
40m walk with sandbag (I think it's ~65lbs)*
15 wallballs (20lb ball, approx 10' target)

Made it up

My time: 9:20
*Did first set overhead, then couldn't keep it up so to keep the intensity up I just held it however I could

Skills
Moving a sandbag and med ball in and out of the car and carrying them (pre and post)
A couple muscle ups and a lot of fails (pre)
A few double unders (pre)

Monday, June 28, 2010

Rest day.

My new wallpaper.

New double under PR: 25

Sunday, June 27, 2010

WOD
5 rounds for time of:
50 squats
15 handstand pushup progressions*

Source (scaled from 30 to 15 HSPUs)

My time: 13:47

*Did first 6 of first round with toes on wall, rest with feet on chair/hands on ground piked, I suck at these.

Skills
Made a sandbag, it was a bitch and I don't know how useful it will be

Saturday, June 26, 2010

WOD
Weighted pullups 3-3-3-3-3 reps

My loads: 15, 25, 30, 40, 45

Death by pullups:
With a continuously running clock do one pull­up the first minute, 2 pullups the second minute, 
3 pullups the third minute...continuing as long as
you are able. Use as many sets each minute as needed.

Source

I completed 11 rounds + 8 reps

Skills
Double unders earlier, new PR: 23 consecutive

Friday, June 25, 2010

WOD
AMRAP 12 (as many rounds as possible in 12 mins)
100 single unders
10 burpees

Made this up myself.

I did 8 rounds + 12 single unders. Felt slow, shoulders were the limiting factor.

Skills
Double unders before and after, new PR: 16 consecutive

Thursday, June 24, 2010

Rest day.

Enjoy

Wednesday, June 23, 2010

WOD
4 rounds for time of:
30 kettlebell swings (35lb)
15 knees to elbows
30 superman

Made this up, it was not well designed. Shouldn't put the KB swings and the knees to elbows together- the limiting factor was grip and it ruined the intensity. I haven't made up many workouts so I'll use this as a learning experience.

My time: 13:29

Skills
Handstand practice - toes against wall and roll out
Pistols
One arm pushups

Tuesday, June 22, 2010

WOD
5 rounds for time of:
18 lunges with 15lb dumbbells overhead (each leg = 1 rep, alternate legs)
21 burpees

Let trailing knee gently kiss the ground on each lunge.

Source (altered)

My time: 13:18
Felt super slow, got work to do.

Skills
Earlier today I PR'ed my pullups again: 16
New L-sit PR: ~32s
Manna progression

Monday, June 21, 2010

WOD
3 rounds for time of of:
50 pushups
50 situps (unanchored)
50 squats

Source

My time: 11:19
Not bad considering my 2.5 hours of sleep. Situps take a long time, I think they have a negative effect on the WOD overall when done unanchored since it's so slow. Thoughts?

Skills
Earlier today I did a couple sets of max rep pullups: new PR of 15
Handstand kickups but too tired to really do anything productive

Sunday, June 20, 2010

Rest day.

Today is Father's Day!

Quick note: I spent the last rest day moving heavy stuff so it wasn't much of a rest day for me. I might do a double rest day or something, not sure yet. If you want a workout and I decide to do this- let me know.

Saturday, June 19, 2010

WOD
back squat 10-10-10-10-10 reps

Source

My loads: 70, 80, 85, 87.5, 87.5
I put weights in my backpack. It was a really shitty way to do it, uncomfortable and limiting.

Skills
Handstand kick-ups
Stretching
Muscle-ups (a few before, a few after)
Back lever progressions (before)

Friday, June 18, 2010

WOD
Ten rounds, each for time of:
100 meter sprint
Rest 90 seconds

Source

My times: 15.79, 13.97, 14.91, 15.47, 14.51, 15.95, 15.09, 16.38, 15.52, 16.66
(self timed, order might not be perfect but close)

Skills
Trying to breathe, lots of stretching

Thursday, June 17, 2010

WOD
5 rounds of:
50 squats
15 ring pushups

Source

My time: 8:07

Skills (pre-workout)
False grip pullups

Wednesday, June 16, 2010

Rest day.

I really liked this.

Tuesday, June 15, 2010

WOD
10-20-30 reps of:
squat
handstand pushups (progressions*)
squat
pullups

My time: 11:24
*I did the first 13 with my toes on the wall, the rest with my feet on a chair in as high a pike position as I could

Source

Skills
Shoulder rolls

Monday, June 14, 2010

WOD
(hamstrings needed a break so)
21-15-9 reps of:
ring pushups
ring dips

Source

My time: 9:35 (probably should have done 15-12-9)

subs:
I would try med ball pushups for ring pushups, use either one or two med balls
3 regular dips for every ring dip (or 2 if you need to scale)

Skills
L sit practice
Manna progression
Planche progression
Front lever progression

Sunday, June 13, 2010

WOD
"Ivan the Terrible"
For time:
90 seconds of jumping rope
50 lunges 
50 pushups 
50 situps
90 seconds of jumping rope
40 lunges 
40 pushups 
40 situps
90 seconds of jumping rope
30 lunges 
30 pushups 
30 situps
90 seconds of jumping rope 
20 lunges 
20 pushups 
20 situps
90 seconds of jumping rope
10 lunges 
10 pushups 
10 situps

Situps done unanchored and each lunge is 1 rep, alternate legs

Source

My time: 22:05

Skills
My hamstring was not happy so I just stretched. If you have the energy I suggest jump rope skills practice.

Saturday, June 11, 2010

Rest day.

I thought this was interesting.

"Timed Cindy"

WOD
"Timed Cindy"
15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats

Source

My time: 12:15 (I did kipping pull-ups, and will probably do kippings from now on in WODs)

Skills
Handstands on wall
L-sits
Turkish get-ups

Thursday, June 10, 2010

WOD
5 rounds for time of:
50 squats
100 rope jumps (single unders)

Source

My time: 10:58

Skills
Jump rope skills
Double under (1)
Double under (2)
Crossing arms, high knees, butt kicks, alternate leg, etc.

Other skills
Ring dips
Pull-ups
Kipping pull-ups

7x1 Weighted Pull-ups

Weighted pull-ups 1-1-1-1-1-1-1 reps

Source

My loads: 25-35-40-50-55-55-57.5

Then skills practice:
3 handstand practice (kick up to wall and hold, try to pull off the wall slightly)
3 L-sit practice (hold for as long as you can)
8 ring dips

EDIT: I also did P90X Yoga earlier with my mom. It was good, challenging as well- might make it a regular thing.

Tuesday, June 8, 2010

Rest day.

Today's rest day tip: stretch. I did the P90X stretching routine tonight, it's good.

Monday, June 7, 2010

Did two today, about 5 hours apart or so. Do either or both.

WOD 1
16* minutes of:
1 min jump rope
1 min ball slam (20lb ball)

To keep score in this one, count the number of ball slams, I didn't count though, sorry.

*Supposed to be 20 mins, my med ball started leaking sand so I stopped

Source

WOD 2**
For time:
40 burpees
35 sit-ups (unanchored)
30 kettlebell swings (35lbs)
25 pull-ups
20 handstand push-up progressions (whatever is the hardest one you can reasonably do)

My time: 10:57
**Could have done a higher scaling for this one, I didn't realize which scaling I had picked. Choose a higher/lower scaling if you want (see source).

Source

Sunday, June 6, 2010

"Griff"* (a hero workout for the anniversary of D-Day)

For time:
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards

Source

My time: 11:40

*In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Saturday, June 5, 2010

2 rounds of:
35 squats
35 knees to elbows
35 squats
35 situps (unanchored)
35 lunges (each leg is 1/2 rep)
35 squats

Source

My time: 19:07

I then stretched and did 2-2-2-2-2-2 weighted pull-ups (20lbs) and some L-sits

Friday, June 4, 2010

Rest day.

Today's rest day tip: drink more water

Thursday, June 3, 2010

"Arnie"

With a single 1* pood (35lbs) kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm**

Source

My time: 31:18

*Rxed is 2 pood (~72lbs) KB, the scaled one seen in the link is 1.5 pood, all I have is a 20lbs and a 35lbs so I used the heavier one except...

**Couldn't do the left handed ones with the 35, so I used the 20, I suggest you use a lighter weight the whole time (or do the lower scaling seen in the link) so your form is better, I wasn't happy with mine for the most part

P.S. I now realize I did the get-ups totally wrong. Look for this workout to rear its ugly head again so I can try it with correct form:
Part 1
Part 2

Wednesday, June 2, 2010

Four rounds, each for time of:
400 meter run. Rest as needed between efforts.

The RXed WOD from here is 4x800m, this is a scaled version from the CrossfitBrandX forums, here.

My times: 1:17, 1:15, 1:14, 1:15

Tuesday, June 1, 2010

Bodyweight Fran
21-15-9 reps of:
burpees
pullups

Source

My time: 10:15

Or, if you can't find a place to do pullups
3 rounds of:
50 pushups
50 situps
50 squats

Monday, May 31, 2010

Rest day.

Sunday, May 30, 2010

For time, 4 round of:
50 pushups
50 situps
50 4ct flutters

Source

My time: 18:40

Saturday, May 29, 2010

For time:
50 jumping jacks
50 pushups
50 tuck jumps
50 situps (unanchored)
50 mountain climbers (each leg is 1/2 rep)
50 squats
50 jumping jacks

Source

My time: 6:45

Friday, May 28, 2010

For time, 21-15-9 reps of:
Lunges (each leg is 1/2 rep)
Sit-ups (unanchored)
Burpees

Source

My time: 6:25

The Workouts

In terms of how often I'll be posting Workout of the Days (WODs), I'll be primarily using a 3 days on, one day off scheme. I also won't be posting warm-up or cool-down stuff because you have to do what works for you.

What to Expect

I take most of my workouts from either the CrossFit main page or from this document, as well as a few other places. Sometimes I'll make up a workout myself that is usually inspired by a CrossFit workout. I'll try to remember to give credit where it is due.

I'll usually post my time for the workout, post yours to the comments. Also, if you want a scaled version, either make one up (and post it in the comments, please) or ask for one and I'll try to come up with something. Also, scalings for WODs from the main CrossFit site can be found here.

If you need to learn how to do exercises, I would suggest the CrossFit exercises and demos section, and if that fails just use Google or whatever.

The Purpose

So I'm going to post my workouts here because I've had a couple requests and the B-team bboard isn't accessible by everyone that wants them. Think of this as a workout blog like Jdono's, but for people who aren't as hardcore as him (like me).