"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.
Tuesday, November 30, 2010
Monday, November 29, 2010
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)
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)
Sunday, November 28, 2010
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
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
Thursday, November 25, 2010
Wednesday, November 24, 2010
4 rounds for time of:
12 dumbbell ground to overhead (45lbs)
12 burpees
4:46 (I think)
Double unders
12 dumbbell ground to overhead (45lbs)
12 burpees
4:46 (I think)
Double unders
Wednesday, November 24, 2010
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)
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)
Tuesday, November 23, 2010
Monday, November 22, 2010
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
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
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
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
Thursday, November 18, 2010
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.
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
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
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
Saturday, November 13, 2010
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.
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
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.
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.
Thursday, November 11, 2010
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...
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
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
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
Sunday, November 7, 2010
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
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.
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
Thursday, November 4, 2010
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.
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
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).
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).
Tuesday, November 2, 2010
"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
"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
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