Friday, September 30, 2011
Thursday, September 29, 2011
Ring Rows
5 sets max reps ring rows
Put my feet on Heather's chair (it's higher than mine), not quite at the level of the bottom of the rings but not too far off.
20-17-14-14-14
I cheated a couple reps on the first 2 sets, didn't quite get the rings all the way to my chest.
Last time 15-15-12-13-15 on September 4, 2011 (felt like doing this today, mostly didn't feel like working out outside in the dark).
Put my feet on Heather's chair (it's higher than mine), not quite at the level of the bottom of the rings but not too far off.
20-17-14-14-14
I cheated a couple reps on the first 2 sets, didn't quite get the rings all the way to my chest.
Last time 15-15-12-13-15 on September 4, 2011 (felt like doing this today, mostly didn't feel like working out outside in the dark).
Wednesday, September 28, 2011
KB Swing, Clapping Pushup/Pullups/SDHP/DB Push Press/Burpee/Run
For time:
25 KB swing, 1.5 pood
15 Clapping Pushups
25 Pullups
15 Sumo-deadlift Highpull, 95lbs barbell
25 DB shoulder to overhead, 35lbs dumbbells
15 Burpees
run 400m
8:35
25 KB swing, 1.5 pood
15 Clapping Pushups
25 Pullups
15 Sumo-deadlift Highpull, 95lbs barbell
25 DB shoulder to overhead, 35lbs dumbbells
15 Burpees
run 400m
8:35
Tuesday, September 27, 2011
Monday, September 26, 2011
Tabata Bob
Tabata Bob (programmed by my friend Bob)
For total max reps, full tabatas (8 rounds) of each 20s on/10s off
Jumping lunges
Ring Dips
Toes to bar
Double unders
L-hold on parallettes- 5 burpee penalty if you drop
Subtract the burpees from your total to get your final score.
Score: 404
Couldn't L-hold AT ALL so I ended up pretty much just doing burpees. I suck at toes to bar. Overall pretty good WOD, pretty hard.
For total max reps, full tabatas (8 rounds) of each 20s on/10s off
Jumping lunges
Ring Dips
Toes to bar
Double unders
L-hold on parallettes- 5 burpee penalty if you drop
Subtract the burpees from your total to get your final score.
Score: 404
Couldn't L-hold AT ALL so I ended up pretty much just doing burpees. I suck at toes to bar. Overall pretty good WOD, pretty hard.
Sunday, September 25, 2011
Saturday, September 24, 2011
Squats/handstand pushups/pullups
For time
100 Squats
20 handstand pushups
30 pullups
6:30
Did butterfly pullups in a workout for the first time. Hspus didn't feel good.
100 Squats
20 handstand pushups
30 pullups
6:30
Did butterfly pullups in a workout for the first time. Hspus didn't feel good.
Friday, September 23, 2011
Thursday, September 22, 2011
Sort of 5k run
Got a bit confused, maybe a bit more or a bit less than a 5k. Wet and generally pretty unpleasant running through tall weeds and some mud.
21:07
Not sure how I ran that 19:19- must have been because it was a race.
21:07
Not sure how I ran that 19:19- must have been because it was a race.
Wednesday, September 21, 2011
Deadlift/Situps/Run
4 rounds for time
10 deadlift, 185lbs
20 situps
run 200m
9:20something
Deadlift felt like shit so I scaled it down to 185 and it still kinda felt like shit.
10 deadlift, 185lbs
20 situps
run 200m
9:20something
Deadlift felt like shit so I scaled it down to 185 and it still kinda felt like shit.
Tuesday, September 20, 2011
"Bodyweight Lynne"
5 rounds for max reps:
strict ring dip
pullups (kipping allowed)
Treat this as a max effort strength WOD- rest as needed between movements
ring dips: 18-18-20(PR?)-16-17
pull ups: 28-30-25-27-24
strict ring dip
pullups (kipping allowed)
Treat this as a max effort strength WOD- rest as needed between movements
ring dips: 18-18-20(PR?)-16-17
pull ups: 28-30-25-27-24
Monday, September 19, 2011
Sunday, September 18, 2011
Clean and Jerk/Pullups/Pushups/Squats
WOD
5 rounds for time
5 clean and jerk, 105lbs
3 rounds of Cindy (5 pullups, 10 push ups, 15 squats)
18:32
Skills
Double unders
5 rounds for time
5 clean and jerk, 105lbs
3 rounds of Cindy (5 pullups, 10 push ups, 15 squats)
18:32
Skills
Double unders
Saturday, September 17, 2011
Fight Gone Bad
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
SCALED:
16lbs wallball
35lbs kettlebell SDHP
25lbs dumbbell push press
Score: 306
Free community workout at a local affiliate (Crossfit Durham), never done this WOD before, wish I could have done it RXed but I'm sure my score would have suffered tremendously (mostly from the SDHPs I think- I got a lot of reps on those and they're probably my least favorite movement).
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
SCALED:
16lbs wallball
35lbs kettlebell SDHP
25lbs dumbbell push press
Score: 306
Free community workout at a local affiliate (Crossfit Durham), never done this WOD before, wish I could have done it RXed but I'm sure my score would have suffered tremendously (mostly from the SDHPs I think- I got a lot of reps on those and they're probably my least favorite movement).
Friday, September 16, 2011
Double Unders/Run
WOD
5 rounds for time
35 double unders
Run 200m
6:something
Lot of mess-ups on my double unders, I think I did the right number of rounds but I'm not totally sure.
Skills
Pistols
1 set max rep handstand push-ups - 13 (PR)
5 rounds for time
35 double unders
Run 200m
6:something
Lot of mess-ups on my double unders, I think I did the right number of rounds but I'm not totally sure.
Skills
Pistols
1 set max rep handstand push-ups - 13 (PR)
Thursday, September 15, 2011
Wednesday, September 14, 2011
5x3 Deadlift + Double Unders/Pullups
STRENGTH
deadlift 5X3
275-275-255-265-265
Didn't feel great so backed off a bit. Should start recording these to self-coach.
CONDITIONING
“ANOTHER AUGUST SCHMIDT WOD”
For time
Double Under 5-10-15-20-25-30-25-20-15-10-5 (unbroken)
Strict Pull-up 1-2-3-4-5-6-5-4-3-2-1
alternate between the 2 exercises
6:10
Did these back to back.
Source
deadlift 5X3
275-275-255-265-265
Didn't feel great so backed off a bit. Should start recording these to self-coach.
CONDITIONING
“ANOTHER AUGUST SCHMIDT WOD”
For time
Double Under 5-10-15-20-25-30-25-20-15-10-5 (unbroken)
Strict Pull-up 1-2-3-4-5-6-5-4-3-2-1
alternate between the 2 exercises
6:10
Did these back to back.
Source
7x1 Shoulder Press
WOD
1-1-1-1-1-1-1 reps shoulder press
100-105-110(F)-110-115 (PR?)-120(F)-120(F)-115
Skills
Pistols
Overhead pistols- PVC, couldn't do any with barbell
1-1-1-1-1-1-1 reps shoulder press
100-105-110(F)-110-115 (PR?)-120(F)-120(F)-115
Skills
Pistols
Overhead pistols- PVC, couldn't do any with barbell
Monday, September 12, 2011
Run/Thursters/Pullups
WOD
4 rounds for time
Run 400m
15 reps thruster, 95lbs
15 pullups
23:12
Miserable. Had nothing today. Thrusters scared me and really slowed me down a lot.
Skills
Double unders
Snatch drills, overhead squats with PVC
4 rounds for time
Run 400m
15 reps thruster, 95lbs
15 pullups
23:12
Miserable. Had nothing today. Thrusters scared me and really slowed me down a lot.
Skills
Double unders
Snatch drills, overhead squats with PVC
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