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.
Saturday, July 31, 2010
Friday, July 30, 2010
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."
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."
Thursday, July 29, 2010
"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.
“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
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)
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
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
"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
Sunday, July 25, 2010
Sunday, July 25, 2010
Saturday, July 24, 2010
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.
"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.
Friday, July 23, 2010
"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.
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
Wednesday, July 21, 2010
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.
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
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
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
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)
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.
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!
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
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.
I'll be out of town for a couple days, I'll post stuff I did when I get back.
Tuesday, July 13, 2010
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.
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
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
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
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
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
Friday, July 9, 2010
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
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
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
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
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
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
Monday, July 5, 2010
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
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
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
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
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
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
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.
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
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
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
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