My WOD:
3 rds for time:
50 DUs
5 Bear complex @115
Total time- 9:31
Warm up- Some jump rope, lunges, sit ups, ring push ups, pull ups, squats, and bar only bear complex. I rotated through these for about 10 minutes to get my heart rate up and a good sweat.
WOD- Brutal. I had a hard time getting into a rhythm on DUs again. It's really frustrating. After focusing, I got things back in order. Bear complex sucks. No real way to put it other than that. I also overestimated the weight. 115 on the bear complex is LOTS. I took it a little easy today, too. Taking some advice from a friend, I decided not to destroy myself before the cert.
Post WOD- more DUs and 100 sit ups on the incline sit up thingy I own. Sucked.
Pumped about tomorrow. Not pumped about wake up! 0400 is going to suck. Three hour drive is going to be lonely, too.
3-2-1...GO!
Friday, April 30, 2010
Wednesday, April 28, 2010
4/29/10; Run, Burpee, Hurl
For time:
8 rounds
Run 1/4 mile
10 Burpees
This is selfish programming. I'm wanting to take it a little easy before CF level 1 cert. Gonna do this one with the wifey in the AM.
Warm up- none...really. I think that we all did 10s of pull ups, push ups, squats and lunges.
WOD- I got shorted on this one. Our dog went nuts at the track, so I had to rope her in after 4 rounds. It was apparent from everyone that this WOD totally sucked.
Make up- I did 10 rounds of 10 DUs, 3 L-pull ups, and 3HSPUs. Total time was under 8 minutes. It sucked.
More fun tomorrow!
8 rounds
Run 1/4 mile
10 Burpees
This is selfish programming. I'm wanting to take it a little easy before CF level 1 cert. Gonna do this one with the wifey in the AM.
Warm up- none...really. I think that we all did 10s of pull ups, push ups, squats and lunges.
WOD- I got shorted on this one. Our dog went nuts at the track, so I had to rope her in after 4 rounds. It was apparent from everyone that this WOD totally sucked.
Make up- I did 10 rounds of 10 DUs, 3 L-pull ups, and 3HSPUs. Total time was under 8 minutes. It sucked.
More fun tomorrow!
Tuesday, April 27, 2010
4/27/10; Post WoD MU
Post WOD muscle up. Today was a doozy. I failed terribly on the second attempt. Now that I've done one MU, I'm working on multiple MUs without breaks.
The project continues...
Monday, April 26, 2010
4/27/10; Combat fit
For time:
100ft ruck lunge (or aslt pack w/25#)
20 weighted pull ups (keep ruck on)
30 HSPUs
40 KB swings (55#)
50 Sit ups
60 Burpees
100ft ruck lunge (or aslt pack w/25#)
20 weighted pull ups
YAY...SUCK!
P.S. Somebody watch the LT on the HSPUs.
Total time- 17:35
Warm up- Run 400m, 1 muscle up (still practicing), push ups, squats, lunges.
WOD- I burned through the lunges, pull ups (10/5/5), HSPUs were done relatively quick, KB swings went well (15/16/9), sit ups were strong (40/10), and then I hit burpees. I literally did 2, then I stopped and had to refocus. I was so dizzy at this point that I thought that I was chasing stars. I felt out of breath and it just plain sucked. It took me well over 5 minutes to get these burpees done. The lunges at the end just sucked and I was able to do them with a little ease, but it sucked none the less. I banged out the last set of pull ups with the ruck on in 4/4/4/3/3/2. At this point, I thought I was going to vomit. It was awesome.
Very challenging WOD. I’m sure I’m going to regret this tomorrow.
3-2-1…GO!
Below is a recipe for cookies that look yummy. I’ll make them this weekend and let everybody know how it tastes. CF level 1 cert this weekend! Totally pumped. Also, I managed to get my first muscleup this past Monday. My goal was to have it done by the time I showed up in Dallas. Win.
Cookies
Paleo Cookies or Bars
4 cups ground almonds
2 cups ground walnuts
1/2 cup dried cranberries
1/2 cup raisins
2 cups honey
1 tsp cinnamon
Bars: Grind nuts in food processor, chop fruit and add, warm honey to make it easier to stir, add it to all other ingredients. Stir mixture and pour onto 9×9 baking pan that is lined with parchment paper.
Bake at 350 for about 30 to 40 min
Cool completely in the refrigerator before you attempt to cut the bars.
Cookies: Cool mixture, then spoon onto parchment paper. The cookies really spread out so don’t make the balls too big or put them too close together.
Bake at 350 for 15 to 20 min.
100ft ruck lunge (or aslt pack w/25#)
20 weighted pull ups (keep ruck on)
30 HSPUs
40 KB swings (55#)
50 Sit ups
60 Burpees
100ft ruck lunge (or aslt pack w/25#)
20 weighted pull ups
YAY...SUCK!
P.S. Somebody watch the LT on the HSPUs.
Total time- 17:35
Warm up- Run 400m, 1 muscle up (still practicing), push ups, squats, lunges.
WOD- I burned through the lunges, pull ups (10/5/5), HSPUs were done relatively quick, KB swings went well (15/16/9), sit ups were strong (40/10), and then I hit burpees. I literally did 2, then I stopped and had to refocus. I was so dizzy at this point that I thought that I was chasing stars. I felt out of breath and it just plain sucked. It took me well over 5 minutes to get these burpees done. The lunges at the end just sucked and I was able to do them with a little ease, but it sucked none the less. I banged out the last set of pull ups with the ruck on in 4/4/4/3/3/2. At this point, I thought I was going to vomit. It was awesome.
Very challenging WOD. I’m sure I’m going to regret this tomorrow.
3-2-1…GO!
Below is a recipe for cookies that look yummy. I’ll make them this weekend and let everybody know how it tastes. CF level 1 cert this weekend! Totally pumped. Also, I managed to get my first muscleup this past Monday. My goal was to have it done by the time I showed up in Dallas. Win.
Cookies
Paleo Cookies or Bars
4 cups ground almonds
2 cups ground walnuts
1/2 cup dried cranberries
1/2 cup raisins
2 cups honey
1 tsp cinnamon
Bars: Grind nuts in food processor, chop fruit and add, warm honey to make it easier to stir, add it to all other ingredients. Stir mixture and pour onto 9×9 baking pan that is lined with parchment paper.
Bake at 350 for about 30 to 40 min
Cool completely in the refrigerator before you attempt to cut the bars.
Cookies: Cool mixture, then spoon onto parchment paper. The cookies really spread out so don’t make the balls too big or put them too close together.
Bake at 350 for 15 to 20 min.
Sunday, April 25, 2010
Thursday, April 22, 2010
4/23/10; 10-1
For time:
10-9-8-7-6-5-4-3-2-1
Chest to bar pull ups
Box jumps (24")
Sit ups
Total time: 8:48
Warm up- easy 1/2 mile jog, 10s of squats, lunges, push ups.
WOD- I could have shaved probably 15-20 seconds off this WOD by moving the jump box closer to the pull up bars. I had the box about 20 feet away from the bars. I had no idea why the heck I did that. Chest to bar pull ups are TOUGH. I went unbroken until I hit 8 and 7, then went unbroken the remainder of the time.
Afterward, I wanted to do some muscleup work, so I set the rings up. We have two pull up bars that are 10 feet high. I have no idea why, but we have them next to the 7 ft. bars. I put up the rings and did 10 jumping muscleups. I kept the rings high, so I couldn't use too much of the jump. Afterward, I made 5 attempts and called it quits. On all 5 attempts, I'm missing pulling my head through the rings. Aggravated.
3-2-1...GO!
10-9-8-7-6-5-4-3-2-1
Chest to bar pull ups
Box jumps (24")
Sit ups
Total time: 8:48
Warm up- easy 1/2 mile jog, 10s of squats, lunges, push ups.
WOD- I could have shaved probably 15-20 seconds off this WOD by moving the jump box closer to the pull up bars. I had the box about 20 feet away from the bars. I had no idea why the heck I did that. Chest to bar pull ups are TOUGH. I went unbroken until I hit 8 and 7, then went unbroken the remainder of the time.
Afterward, I wanted to do some muscleup work, so I set the rings up. We have two pull up bars that are 10 feet high. I have no idea why, but we have them next to the 7 ft. bars. I put up the rings and did 10 jumping muscleups. I kept the rings high, so I couldn't use too much of the jump. Afterward, I made 5 attempts and called it quits. On all 5 attempts, I'm missing pulling my head through the rings. Aggravated.
3-2-1...GO!
Tuesday, April 20, 2010
4/21/10; Murph
Hero WOD- Murph
For time:
Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile
Total time- 42:12
Analysis- ~18:30 on the 2 mile; 2.34s per repetition
Warm up- Lots of stretching and complaining to Rob about how much this is going to suck. I usually stretch very little before a WOD and just do a good, thorough warm up. I really wasn’t feeling it today, though. This WOD was all mental.
WOD- I didn’t try to get a land speed record on the first mile. I know that it TOTALLY goes against everything CF preaches, but I just couldn’t bring myself to do it. I did, however, keep the pace up on my pull ups/ push ups/ squats splits. I broke it up into five sets of 20/40/60 respectively. I never went a round unbroken. I went unbroken on pull-ups on the first round, but after that it was 10/5/5, then 7/7/6 on the last round. All push ups and squats were basically a split of 20/30 twice or 15/20, then 15/20, then 10/20. I was so frigging exhausted by the time I finished. I plodded off for the 1 mile run and never found a rhythm. Rob looked at his incredibly gay green nike band and it told us that we averaged about 10:30 on the last mile. For the record, Rob smoked me by 44s. Great work, buddy.
Here’s to Navy Lt. Michael Murphy. (MOH recipient) Thanks for your ultimate sacrifice in service to our country.
3-2-1…GO!
For time:
Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile
Total time- 42:12
Analysis- ~18:30 on the 2 mile; 2.34s per repetition
Warm up- Lots of stretching and complaining to Rob about how much this is going to suck. I usually stretch very little before a WOD and just do a good, thorough warm up. I really wasn’t feeling it today, though. This WOD was all mental.
WOD- I didn’t try to get a land speed record on the first mile. I know that it TOTALLY goes against everything CF preaches, but I just couldn’t bring myself to do it. I did, however, keep the pace up on my pull ups/ push ups/ squats splits. I broke it up into five sets of 20/40/60 respectively. I never went a round unbroken. I went unbroken on pull-ups on the first round, but after that it was 10/5/5, then 7/7/6 on the last round. All push ups and squats were basically a split of 20/30 twice or 15/20, then 15/20, then 10/20. I was so frigging exhausted by the time I finished. I plodded off for the 1 mile run and never found a rhythm. Rob looked at his incredibly gay green nike band and it told us that we averaged about 10:30 on the last mile. For the record, Rob smoked me by 44s. Great work, buddy.
Here’s to Navy Lt. Michael Murphy. (MOH recipient) Thanks for your ultimate sacrifice in service to our country.
3-2-1…GO!
Monday, April 19, 2010
4/20/10; Gymnastics
AMRAP in 12 minutes
Sprint 50m
3 L pull ups
3 handstand push up
Total- 9 rounds and 1 HSPU
Warm up- Easy stuff... just more DU practice, and some ballistic stretching and squats.
WOD- Tough, but more frustrating than anything else. I'm trying hard to get better at the more advanced gymnastics stuff. I started to fail on HSPUs at the end of the 12 minutes. I would have to do one at a time towards the end and focus really hard on keeping the core tight.
3-2-1...GO!
Sprint 50m
3 L pull ups
3 handstand push up
Total- 9 rounds and 1 HSPU
Warm up- Easy stuff... just more DU practice, and some ballistic stretching and squats.
WOD- Tough, but more frustrating than anything else. I'm trying hard to get better at the more advanced gymnastics stuff. I started to fail on HSPUs at the end of the 12 minutes. I would have to do one at a time towards the end and focus really hard on keeping the core tight.
3-2-1...GO!
Sunday, April 18, 2010
4/19/10; Heavy thrusters
Post loads-
Thrusters
7x7
Remember to keep your core tight and the crease at the hips goes below the knees.
115/115 (unbroken)
125/125 (unbroken)
135 (unbroken)
145 (6 unbroken/1)
145 (4 unbroken/1/fail)
Warm up- I did a modified warm up, as I didn't feel like running and really want to get better at gymnastics events. 4 rounds of 20 DUs/ 3 L-pull ups/ 3 handstand push ups (HSPU)/ 3 pistols (one legged squats). On the pistols, I have to modify because I'm a fatty-boom-blatty and I have the knees of a 60 year old prostitute. I modify them by squatting to a stool that is 18" high, sitting and returning to the top on one leg.
WOD- I started conservatively. I wanted to so I could guage where and how quick I could boost weight. I was resting about 3-4 minutes between sets. Long enough to loosen up, catch my breath and begin comfortably. Most of my sets were "unbroken," meaning I did the set straight through. The last two sets were tough. If I would have started any higher, I'm certain I would have failed.
I cooled down with 2 rounds of my warm up, but I modified to 15 second static holds on the handstands. Those were tough, and I was working on getting my chin through, my torso flexed and coming off of the wall.
Great WOD and gymnastics work. CF Level 1 cert in 12 days. I'm pumped.
3-2-1...GO!
Thrusters
7x7
Remember to keep your core tight and the crease at the hips goes below the knees.
115/115 (unbroken)
125/125 (unbroken)
135 (unbroken)
145 (6 unbroken/1)
145 (4 unbroken/1/fail)
Warm up- I did a modified warm up, as I didn't feel like running and really want to get better at gymnastics events. 4 rounds of 20 DUs/ 3 L-pull ups/ 3 handstand push ups (HSPU)/ 3 pistols (one legged squats). On the pistols, I have to modify because I'm a fatty-boom-blatty and I have the knees of a 60 year old prostitute. I modify them by squatting to a stool that is 18" high, sitting and returning to the top on one leg.
WOD- I started conservatively. I wanted to so I could guage where and how quick I could boost weight. I was resting about 3-4 minutes between sets. Long enough to loosen up, catch my breath and begin comfortably. Most of my sets were "unbroken," meaning I did the set straight through. The last two sets were tough. If I would have started any higher, I'm certain I would have failed.
I cooled down with 2 rounds of my warm up, but I modified to 15 second static holds on the handstands. Those were tough, and I was working on getting my chin through, my torso flexed and coming off of the wall.
Great WOD and gymnastics work. CF Level 1 cert in 12 days. I'm pumped.
3-2-1...GO!
Friday, April 16, 2010
4/16/10; Run
Pick a middle distance and run. (4-10k) Give your body a bit of a break from working out hard this week and enjoy the run. Also be sure to enjoy your time off from working out this weekend.
Wednesday, April 14, 2010
4/15/10; Ab destroyer
For time:
10 KB Get ups
1 Burpee
9 KB Get ups
2 Burpees
8 KB Get ups
3 Burpees
7 KB Get ups
4 Burpees
6 KB Get ups
5 Burpees... All the way down to 1 Get ups and 10 Burpees
Immediately follow up with max rep of pull ups (kipping allowed)
Use a 55# KB or DB. One complete rep starts at the supine (on your back) and ends with the KB or DB over your head. KB or DB must stay in your hands at all times for the rep to count.
Total time- 16:13; 22 pull ups
Warm up- DUs and some pull ups, push ups and a few squats. I was giving my legs a much needed break from this last week’s events. I’m still a little sore from all the running and squatting.
WOD- We started at 20 and then went to 9. I had to modify this from the original post. It totally sucked. To clarify, it went 20 KBGUs, then 9, 8, 7, etc. I went straight up to 15 and had to catch my breath. After that, I went unbroken until the round where I needed to do 8 KBGUs. I had to bust that up into 4/4. Every subsequent round of KBGUs until I hit 3 were broken, as well. I swear I saw the holy ghost on my last three rounds. Holy mackerel. I don’t know how I did it, but I managed to finish in a respectable time. Other CFers in the unit, modified the WOD appropriately (weights, and repetition scheme) and were getting after it this afternoon. I’m sure that I’ll be cursed tomorrow by everyone in the office for coming up with this stupidity. Great WOD, functional fitness, and strength development.
I’m really enjoying the fact that everyone in the unit is actively participating in the WODs. It makes me proud to see everyone getting after it in the gym and getting comfortable being uncomfortable.
Congrats to Sergeant White, who after stagnating on his old regimen has managed to lose 6.5 lbs since CFing with the crew. He’s only been on the program for 4 weeks.
3-2-1…GO!
10 KB Get ups
1 Burpee
9 KB Get ups
2 Burpees
8 KB Get ups
3 Burpees
7 KB Get ups
4 Burpees
6 KB Get ups
5 Burpees... All the way down to 1 Get ups and 10 Burpees
Immediately follow up with max rep of pull ups (kipping allowed)
Use a 55# KB or DB. One complete rep starts at the supine (on your back) and ends with the KB or DB over your head. KB or DB must stay in your hands at all times for the rep to count.
Total time- 16:13; 22 pull ups
Warm up- DUs and some pull ups, push ups and a few squats. I was giving my legs a much needed break from this last week’s events. I’m still a little sore from all the running and squatting.
WOD- We started at 20 and then went to 9. I had to modify this from the original post. It totally sucked. To clarify, it went 20 KBGUs, then 9, 8, 7, etc. I went straight up to 15 and had to catch my breath. After that, I went unbroken until the round where I needed to do 8 KBGUs. I had to bust that up into 4/4. Every subsequent round of KBGUs until I hit 3 were broken, as well. I swear I saw the holy ghost on my last three rounds. Holy mackerel. I don’t know how I did it, but I managed to finish in a respectable time. Other CFers in the unit, modified the WOD appropriately (weights, and repetition scheme) and were getting after it this afternoon. I’m sure that I’ll be cursed tomorrow by everyone in the office for coming up with this stupidity. Great WOD, functional fitness, and strength development.
I’m really enjoying the fact that everyone in the unit is actively participating in the WODs. It makes me proud to see everyone getting after it in the gym and getting comfortable being uncomfortable.
Congrats to Sergeant White, who after stagnating on his old regimen has managed to lose 6.5 lbs since CFing with the crew. He’s only been on the program for 4 weeks.
3-2-1…GO!
Tuesday, April 13, 2010
4/14/10; DUs, Swings, Burpees
7 rounds for time-
20 DUs
10 KB swings
5 Burpees
New WOD....wanted to try something new and give us a little break for the legs.
Total time: 10:28
Warm up- Double under practice and about five minutes of jump rope interspersed with squats and push ups.
WOD- Breath taker. I had Rob go first so I knew what time to beat. :) The last sets of burpees my eyes were closed because I just couldn't focus, the world was spinning and I swear I thought I was going to pass out. Rob did some great coaching on the DUs. His coaching allowed me to correct a form deficiency (my wrists were floating upward) that helped me get into a rhythm. Awesome performance by everyone today. Scaled folks did a 5:1 exchange on DUs for normal jumps on the jump rope, and we had one person do shuttle sprints. Good stuff. Keep it coming and the intensity high.
3-2-1...GO!
20 DUs
10 KB swings
5 Burpees
New WOD....wanted to try something new and give us a little break for the legs.
Total time: 10:28
Warm up- Double under practice and about five minutes of jump rope interspersed with squats and push ups.
WOD- Breath taker. I had Rob go first so I knew what time to beat. :) The last sets of burpees my eyes were closed because I just couldn't focus, the world was spinning and I swear I thought I was going to pass out. Rob did some great coaching on the DUs. His coaching allowed me to correct a form deficiency (my wrists were floating upward) that helped me get into a rhythm. Awesome performance by everyone today. Scaled folks did a 5:1 exchange on DUs for normal jumps on the jump rope, and we had one person do shuttle sprints. Good stuff. Keep it coming and the intensity high.
3-2-1...GO!
4/13/10; Run and OH Squats
For time:
5 rounds
400m
45# plate OH squat
Total time- 15:46
Warm up- Standard protocol of 400m, 10s of pull ups, push ups, squats, and lunges. I also did some L-pull ups and Hand stand push up practice this morning.
WOD- All rounds sucked. I wasn't quite on my game today and I was totally exhausted. Great moment today was getting my butt kicked by Doug. He turned out the fastest time today. I was having a hard time keeping active shoulders and the arms locked. I averaged a little over 3 mins a lap, consistently. My legs are trashed.
Great turn out on the WOD today. We had 11 people show up and participate. Crossfit is growing at the unit and I found out we're going to get funded for $2500 to build our own CF gym. Exciting times!
3-2-1...GO!
5 rounds
400m
45# plate OH squat
Total time- 15:46
Warm up- Standard protocol of 400m, 10s of pull ups, push ups, squats, and lunges. I also did some L-pull ups and Hand stand push up practice this morning.
WOD- All rounds sucked. I wasn't quite on my game today and I was totally exhausted. Great moment today was getting my butt kicked by Doug. He turned out the fastest time today. I was having a hard time keeping active shoulders and the arms locked. I averaged a little over 3 mins a lap, consistently. My legs are trashed.
Great turn out on the WOD today. We had 11 people show up and participate. Crossfit is growing at the unit and I found out we're going to get funded for $2500 to build our own CF gym. Exciting times!
3-2-1...GO!
Sunday, April 11, 2010
4/12/10; Angie and yummy CF Kool Aid
Baseline testing on Angie:
For time-
100 Pull ups
100 Push ups
100 Sit ups
100 Squats
CF Team- See previous times to set your goal.
Total time- 15:57 (smashed PR by 3 mins)
Warm up- I ran 400m and then did some ballistic stretching as well as some lunges.
WOD- I was pretty surprised with my performance on this WOD. I just read the the previous Angie BLOG and here are my numbers-
100 pull ups completed in about 9 minutes- this time about 6:30
100 push ups completed near the 12 minute mark- this time about the 10:00
I hit sit ups and thought that I'd burn right through it. Heck no! I broke it up 25/15/10 and then sets of 5-8 until I hit the century mark. I was destroyed when I got up and was about 13 minutes in at that point. My hip flexors were on fire and I was closing my eyes while doing the squats. It totally sucked. My time keeper told me I was at 15:50 when I hit 90 squats and i burned through the last 10 as quickly as I could. I was extremely happy with my result...3 minutes, awesome.
In other news, people are noticing. Our CF crew at work has gone from 3 to 8 or 9, depending on the day. PT test results came in and everyone that was CFing made substantial improvements of over 40 points on their tests. Surprising improvements were on the 2 mile run, as CF doesn't require a lot of the running that you normally do with traditional Army PT. I've submitted my request to get a unit CF gym started. We'll see what happens. CF works and I'm happy to say that I'm changing my little unit into kool-aid drinkers.
3-2-1...GO!
For time-
100 Pull ups
100 Push ups
100 Sit ups
100 Squats
CF Team- See previous times to set your goal.
Total time- 15:57 (smashed PR by 3 mins)
Warm up- I ran 400m and then did some ballistic stretching as well as some lunges.
WOD- I was pretty surprised with my performance on this WOD. I just read the the previous Angie BLOG and here are my numbers-
100 pull ups completed in about 9 minutes- this time about 6:30
100 push ups completed near the 12 minute mark- this time about the 10:00
I hit sit ups and thought that I'd burn right through it. Heck no! I broke it up 25/15/10 and then sets of 5-8 until I hit the century mark. I was destroyed when I got up and was about 13 minutes in at that point. My hip flexors were on fire and I was closing my eyes while doing the squats. It totally sucked. My time keeper told me I was at 15:50 when I hit 90 squats and i burned through the last 10 as quickly as I could. I was extremely happy with my result...3 minutes, awesome.
In other news, people are noticing. Our CF crew at work has gone from 3 to 8 or 9, depending on the day. PT test results came in and everyone that was CFing made substantial improvements of over 40 points on their tests. Surprising improvements were on the 2 mile run, as CF doesn't require a lot of the running that you normally do with traditional Army PT. I've submitted my request to get a unit CF gym started. We'll see what happens. CF works and I'm happy to say that I'm changing my little unit into kool-aid drinkers.
3-2-1...GO!
Thursday, April 8, 2010
4/9/10; CF Total
Find your 1RM for the following lifts:
Press
Deadlift
Squat
See previous post for old totals.
Totals:
Press- 155#
Squat- 295#
Deadlift- 385#
CF TOTAL: 835#
Warm up- Just some light sets of each of the exercises, followed by medium weight at 3 reps. I took a PT test this morning, so I felt sufficiently warmed up.
WOD- Self-explanatory. Find your 1RM based upon your previous totals. I had a failed attempt at 165 on the Press. After that, I went back to the old max. My first attempt on the squat was 275....easy. The next attempt was 295, I got it too. However, there was a bit of a pause at the bottom. That made me a little apprehensive to try 315, so I stopped there. The Deadlift first attempt was 385 met with success. Full open hips and the lift felt easy. Except for one thing...my grip was slipping because of the sweaty palms and a greasy bar. I really could have used chalk today. I wish that I could have brought some with me. If I had the chalk, I would have attempted 405.
Other news- Maxed the PT test today. 75 PUs in ~70s. 76 SUs in 84s. 2 mile run in 13:16. I did that one this morning before the lunch time WOD. I was exceptionally tight in the core area and my hip flexors. I just couldn't get loose on the run at all. I was concerned that I wouldn't max my run and I was really close. The DUs, box jumps, and burpees really smoked me this week. I did note that despite the lack of SUs in CF, I still managed to do 76 SUs unbroken.
CF Works. 3-2-1...GO!
Press
Deadlift
Squat
See previous post for old totals.
Totals:
Press- 155#
Squat- 295#
Deadlift- 385#
CF TOTAL: 835#
Warm up- Just some light sets of each of the exercises, followed by medium weight at 3 reps. I took a PT test this morning, so I felt sufficiently warmed up.
WOD- Self-explanatory. Find your 1RM based upon your previous totals. I had a failed attempt at 165 on the Press. After that, I went back to the old max. My first attempt on the squat was 275....easy. The next attempt was 295, I got it too. However, there was a bit of a pause at the bottom. That made me a little apprehensive to try 315, so I stopped there. The Deadlift first attempt was 385 met with success. Full open hips and the lift felt easy. Except for one thing...my grip was slipping because of the sweaty palms and a greasy bar. I really could have used chalk today. I wish that I could have brought some with me. If I had the chalk, I would have attempted 405.
Other news- Maxed the PT test today. 75 PUs in ~70s. 76 SUs in 84s. 2 mile run in 13:16. I did that one this morning before the lunch time WOD. I was exceptionally tight in the core area and my hip flexors. I just couldn't get loose on the run at all. I was concerned that I wouldn't max my run and I was really close. The DUs, box jumps, and burpees really smoked me this week. I did note that despite the lack of SUs in CF, I still managed to do 76 SUs unbroken.
CF Works. 3-2-1...GO!
Wednesday, April 7, 2010
4/8/10; More DU suck
For time:
Row 500m (sub 50 SDHP)
150 DUs
50 Burpees
Total time- 12:34
Warm up- 400m and 10s of Pull ups, push ups, squats, and lunges. We also did some DU work on the ropes prior to getting started.
WOD- Subbed the row with the KB SDHP...not quite the same at all. I managed to hit 43 unbroken, rested for a second without regripping and finished the last 7. DUs sucked It took me almost 8 minutes to hit 150 DUs. I couldn't get into a rhythm and my arms were a little tweaked from getting after the SDHPs. Burpees weren't anything to brag about- 20/5/8/7/5/5. I was dripping sweat at the end and my shoulders are still fried as I type. PT test in the morning ought to be interesting... General Physical Preparedness.
3-2-1...GO!
Row 500m (sub 50 SDHP)
150 DUs
50 Burpees
Total time- 12:34
Warm up- 400m and 10s of Pull ups, push ups, squats, and lunges. We also did some DU work on the ropes prior to getting started.
WOD- Subbed the row with the KB SDHP...not quite the same at all. I managed to hit 43 unbroken, rested for a second without regripping and finished the last 7. DUs sucked It took me almost 8 minutes to hit 150 DUs. I couldn't get into a rhythm and my arms were a little tweaked from getting after the SDHPs. Burpees weren't anything to brag about- 20/5/8/7/5/5. I was dripping sweat at the end and my shoulders are still fried as I type. PT test in the morning ought to be interesting... General Physical Preparedness.
3-2-1...GO!
Tuesday, April 6, 2010
4/7/10; DUs, Box jumps, and Swings
Five rounds for time:
40 DUs
30 Box jumps (24" box)
20 KB swings (55lb)
Total time- 28:22
Warm up- 400m run; 10s of Pull ups, push ups, squats and lunges. Did some DU work to get warm and motivated.
WOD- Deceiving. I thought I could handle this load in sub 20. So wrong. Between the DUs and the Box jumps, my lungs were burning. Add the KB and you have a recipe for lung napalm. DUs in the 3rd through 5th rounds were so uncoordinated. I managed a few bouts of 15-20 in a row, but for the most part, they were uncoordinated 3 – 5 DUs in a row, catch my breath, repeat. I laid down and caught my breath after the last KB swing. This one drained the life out of me. Tomorrow is suck, too. Not looking forward to it.
3-2-1…GO!
40 DUs
30 Box jumps (24" box)
20 KB swings (55lb)
Total time- 28:22
Warm up- 400m run; 10s of Pull ups, push ups, squats and lunges. Did some DU work to get warm and motivated.
WOD- Deceiving. I thought I could handle this load in sub 20. So wrong. Between the DUs and the Box jumps, my lungs were burning. Add the KB and you have a recipe for lung napalm. DUs in the 3rd through 5th rounds were so uncoordinated. I managed a few bouts of 15-20 in a row, but for the most part, they were uncoordinated 3 – 5 DUs in a row, catch my breath, repeat. I laid down and caught my breath after the last KB swing. This one drained the life out of me. Tomorrow is suck, too. Not looking forward to it.
3-2-1…GO!
4/6/10; Elizabeth
21-15-9 of
135# Clean
Ring Dips
Total time- 8:22 (busted PR by over a minute)
Warm up- I walked the dog for about an hour this morning. After that, I came home, and jumped rope for about 5 minutes and did the 10s of pull ups, push ups, lunges, and squats. I did some Oly bar hang cleans and push presses, too.
WOD- None of my sets were unbroken. I made it to 15 on the cleans and finished 5/1, ring dips went 10/6/5. Round two was 6/5/4 and 5/5/3/2. Round three was truly pathetic. I was gasping for air and wanting it to end. 3/3/2/1, and 5/2/1/1. Tough WOD. I can tell that I've gotten better at the cleans, though. I transition at the midpoint (bounce and shrug) a lot nicer than I did when I first started doing these. Very excited about the PR...the next time around, I'm going to try and bust this by another minute.
3-2-1...GO!
135# Clean
Ring Dips
Total time- 8:22 (busted PR by over a minute)
Warm up- I walked the dog for about an hour this morning. After that, I came home, and jumped rope for about 5 minutes and did the 10s of pull ups, push ups, lunges, and squats. I did some Oly bar hang cleans and push presses, too.
WOD- None of my sets were unbroken. I made it to 15 on the cleans and finished 5/1, ring dips went 10/6/5. Round two was 6/5/4 and 5/5/3/2. Round three was truly pathetic. I was gasping for air and wanting it to end. 3/3/2/1, and 5/2/1/1. Tough WOD. I can tell that I've gotten better at the cleans, though. I transition at the midpoint (bounce and shrug) a lot nicer than I did when I first started doing these. Very excited about the PR...the next time around, I'm going to try and bust this by another minute.
3-2-1...GO!
4/5/10; Run 4k
Ran a 4k route for time. Warmed up a little bit by jogging in place, jumping rope and doing sprint drills (high knees, heels to butt, plyometric skips).
Total time: 16:43
Not much else to report... it's just a run. I do wish I owned a rower, it would make these "M" days more fun.
3-2-1...GO!
Total time: 16:43
Not much else to report... it's just a run. I do wish I owned a rower, it would make these "M" days more fun.
3-2-1...GO!
4/3/10; Two-a-days
Morning WOD-
Run 100m
5 KB swings (55#)
Run 100m
10 KB swings
Run 100m
15 KB swings…and so on
AMRAP in 20 min
Rounds- Made it to 48 reps (total of 273)
Afternoon WOD-
6x 400m
All rounds completed sub 1:28. Did the last round at PT "max" pace for 800m and completed it sub 3:17.
Warm up- On both occasions did the usual 400m run and 10s. In the afternoon, I just did a 400m run and did some ballistic stretches along with running drills (high knees, plyometric skips, and heels to butt)
KB swings really sucked the life out of me. I woke up this morning and felt like I'd been in a fight with a 800 lb. gorilla. Every muscle from my calves to my traps were tight and tender. I won't be doing this combo any time soon again, I assure you. I've just downloaded my CF Level 1 cert manual. Looking forward to getting to the cert class. It will be very interesting to hear what they have to impart.
3-2-1…GO!
Run 100m
5 KB swings (55#)
Run 100m
10 KB swings
Run 100m
15 KB swings…and so on
AMRAP in 20 min
Rounds- Made it to 48 reps (total of 273)
Afternoon WOD-
6x 400m
All rounds completed sub 1:28. Did the last round at PT "max" pace for 800m and completed it sub 3:17.
Warm up- On both occasions did the usual 400m run and 10s. In the afternoon, I just did a 400m run and did some ballistic stretches along with running drills (high knees, plyometric skips, and heels to butt)
KB swings really sucked the life out of me. I woke up this morning and felt like I'd been in a fight with a 800 lb. gorilla. Every muscle from my calves to my traps were tight and tender. I won't be doing this combo any time soon again, I assure you. I've just downloaded my CF Level 1 cert manual. Looking forward to getting to the cert class. It will be very interesting to hear what they have to impart.
3-2-1…GO!
4/2/10; GI Jane
100 Burpee pull ups for time
13:15
Warm up- About ten minutes total of cycling through DUs, 5 push ups, DUs, 5 pull ups, DUs, 5 squats, DUs, 5 lunges, repeat. After that, some liberal stretching with the broomstick combined with some ballistic stretching. I felt really good after doing this. Beforehand, I was really dreading working out until I got my heart rate going.
WOD- I convinced myself not to stop until I hit 25…well, I thought I did. I stopped at 22, breathed really deeply and hard and banged out 3 more. I was 1:57 at that point. After that, I was trying everything to hit 10…FAIL. I stopped at 8, rested and did 7 more. By the time I hit 50, I was at 5:18. 50-75 was mental. I was breathing hard, stopping every 5 and stepping out of my gym into the fresh air. I hit 75 at 9:25. I was continuing with 8 or 7 at a time until the last 15. I broke those up 5/5/3/2. I was so gassed.
I busted my last PR by 1:20. Crossfit works. Improvements have been steady. This marks month three. A quarter of the way through my experiment.
3-2-1…GO!
13:15
Warm up- About ten minutes total of cycling through DUs, 5 push ups, DUs, 5 pull ups, DUs, 5 squats, DUs, 5 lunges, repeat. After that, some liberal stretching with the broomstick combined with some ballistic stretching. I felt really good after doing this. Beforehand, I was really dreading working out until I got my heart rate going.
WOD- I convinced myself not to stop until I hit 25…well, I thought I did. I stopped at 22, breathed really deeply and hard and banged out 3 more. I was 1:57 at that point. After that, I was trying everything to hit 10…FAIL. I stopped at 8, rested and did 7 more. By the time I hit 50, I was at 5:18. 50-75 was mental. I was breathing hard, stopping every 5 and stepping out of my gym into the fresh air. I hit 75 at 9:25. I was continuing with 8 or 7 at a time until the last 15. I broke those up 5/5/3/2. I was so gassed.
I busted my last PR by 1:20. Crossfit works. Improvements have been steady. This marks month three. A quarter of the way through my experiment.
3-2-1…GO!
3/31/10; C&P, Pull, and Run
3 rds for time:
135# Clean and Press x 8
Pull ups x 12
Run 400m
Total time: 10:28
Warm up- Pulling my daughter on a bike trailer for two miles to the park, playing at the park, then biking (uphill, unfortunately) back to the house. 10s of pull ups, push ups, lunges, squats and med ball cleans and press.
WOD- I reversed the order of run this time, because we usually run first and then suck for the weights. This method proved to be pretty challenging. I couldn't get any of the rounds' 400m runs under 1:50. I was just too gassed. My goal was to finish under 10:00. Fail. Very challenging WOD and I made this one up. I probably enjoy the masochism of CF programming just a little too much.
3-2-1…GO!
135# Clean and Press x 8
Pull ups x 12
Run 400m
Total time: 10:28
Warm up- Pulling my daughter on a bike trailer for two miles to the park, playing at the park, then biking (uphill, unfortunately) back to the house. 10s of pull ups, push ups, lunges, squats and med ball cleans and press.
WOD- I reversed the order of run this time, because we usually run first and then suck for the weights. This method proved to be pretty challenging. I couldn't get any of the rounds' 400m runs under 1:50. I was just too gassed. My goal was to finish under 10:00. Fail. Very challenging WOD and I made this one up. I probably enjoy the masochism of CF programming just a little too much.
3-2-1…GO!
3/30/10; Run, Burpee, Sit up
6 rds for time:
400m run
25 burpees
25 sit ups
Total time: 31:42
Warm up- running and playing with Reagan at the track, and 10s of squats, push ups and lunges.
WOD- Gut check. At round five, I contemplated packing it in and calling it quits. I was spent and didn't want to do the last round. My splits on the 400s went in 1:28 for the first round, 1:50 for the second round and about 2:00 on all subsequent rounds with the exception of the last round, where I nearly took 2:10 to complete it. The burpees and situps were a total gut check. The only round I went unbroken was the first. I was destroyed after round 1 and totally underestimated the suck of this WOD.
3-2-1…GO!
400m run
25 burpees
25 sit ups
Total time: 31:42
Warm up- running and playing with Reagan at the track, and 10s of squats, push ups and lunges.
WOD- Gut check. At round five, I contemplated packing it in and calling it quits. I was spent and didn't want to do the last round. My splits on the 400s went in 1:28 for the first round, 1:50 for the second round and about 2:00 on all subsequent rounds with the exception of the last round, where I nearly took 2:10 to complete it. The burpees and situps were a total gut check. The only round I went unbroken was the first. I was destroyed after round 1 and totally underestimated the suck of this WOD.
3-2-1…GO!
Subscribe to:
Posts (Atom)