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.