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)