Wednesday, June 30, 2010

7/1/10; 10 to 1

10, 9, 8, 7....1 of
40# DB Hang C&J
Pull ups
55# KB Swing
Box jumps

Immediately followed by 10-1 of K2E

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Total time- 15:48

Brutal WOD. Tough stuff. Not a lot of fun doing this one. I went unbroken on the first round and then not again until I hit 5 repetitions. Everything after that was unbroken. After I completed the WOD, Adam and I alternated off on the K2E 10-1. We were both pretty spent.

3-2-1...GO!

6/30/10; Run, OH SQT and SUs

5 rounds for time:
100m Run
10 Oly bar OH Squats
20 Abmat SU

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Total time- 9:45

I've been lazy the last few days of leave and my diet has left me lethargic. Today felt slow. After the WOD, I did a 3-3-3-3-3 of Front Squats with a 135-155# load.

Cleaning up the diet for the next few weeks and getting after it again.

3-2-1...GO!

Monday, June 28, 2010

6/29/10; "RJ" modification

I don't have a 15' rope, so I modified the original "RJ"

5 rounds for time:
800m
15' rope climb x 5
50 push ups

Change rope climb to 25 ring pull ups.

Saturday, June 26, 2010

6/28/10; Grace

"Grace"
For time-
30 x 135# Clean and Jerk

Goal- Sub 3:oo

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Total time- 4:28

Epic fail. I tried something new today, I started using the wrist wraps that were suggested as part of this WOD. I wrapped them too tight at around 15 repetitions, I had to undo the straps. I went bare after this and I experienced a higher level of discomfort than usual, so I reapplied my straps...more loosely this time. I would estimate that farting around with my straps and not being in a rhythm cost me about 30 seconds or more.

After completing the WOD, I attempted to hit a new Max on my C&J. I hit 215#. I attempted 220# and failed. Great workout today, though. Just a little disappointed with my performance. I'll hit this WOD again, then next time I have a single element "W" day.

3-2-1...GO!

Thursday, June 24, 2010

6/25/10; Run 5k

Run 5k

All out efforts. You don't make improvements if you don't push yourself.

Gonna do this one in the VFFs. We'll see how that goes.

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Modification- Run 3.0 miles, swim 750 meters, Run 1/2 mile back to the house.

Total time- 42:25 (including taking off VFFs and dawning goggles at the pool, then getting dressed again.)

Great workout. On the front half of the 3 miler, I got to see the lunar eclipse. Pretty cool stuff. The run in the VFFs wasn't so bad. I feel a little tender in the soles of my feet, though. I'm gonna try and do more distance running in them. Found out that I have a PT test on August 19th, when I report for PA school. I'll start throwing in some PT associated fun.

3-2-1...GO!

6/24/10; Fran

Fran-
21-15-9 of
95# Thrusters
Pull ups

Goal- sub 5 minutes.

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Total time: 4:39

Warmed up with 3x Jump rope/ Squats/ Pull ups/ Push ups giant sets. Loosened up and did some rotations and stretches, then hit a few Oly bar thrusters. WOD went well. I went unbroken on the first round of thrusters, then broke up pull ups 11/10. 2nd round was 5/5/5 for thrusters and 5/3/3/2/2. 3rd round was 5/4 on Thrusters and 4/3/2 on pull ups. I taped my wrists this time because sometimes they bother me on the thrusters. Great WOD. Really happy that I finally busted 5:00. Next goal- sub 4:30.

3-2-1...GO!

Tuesday, June 22, 2010

6/23/10; Run, Swing, and Burpee

Three rounds for time:
400m
30x 55# KB swings
30x Burpees

I did this in January. Gunning to best my time by at least two minutes.

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Total time- 16:18 (beat my last time by two minutes)

Warmed up with some rotations, stretching, a 400 and a few pull ups, push ups and squats. I was pretty tender from yesterday's WOD. This WOD was pretty brutal. It looks relatively benign, but when I was finishing up with round 1 at around 4:50...I felt juiced. Had to dig deep on all the exercises. Went unbroken in the first round, then broke up burpees into 10/10/10 on the second round. Third round I broke up swings 15/15 then went into Burpees at 15/15. Gonna try this one again in 5 or 6 months. Looking to drop another two minutes.

3-2-1...GO!

Monday, June 21, 2010

6/22/10; Run n' Thrust

Four rounds for time:
400m
21-15-12-9 of 40# DB Thrusters

Enjoy.

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Total time- 10:56

Suck. I met my goal of coming in under 12. I new the Thrusters would be substantial. Very difficult WOD. I'm getting better at sticking the depth in my squats, which has gotten me stronger and more explosive. Translating to more core to extremity power... Really long winded way of saying I'm stronger at the bottom of the squat which makes the Thruster movements easier.

Tomorrow is a flashback WOD.

3-2-1...GO!

Sunday, June 20, 2010

6/21/10; 15 rounds

Do 15 rounds of "Cindy" for time.

To recap, a round of Cindy:
5 Pull ups
10 Push ups
15 Squats

Go get it!

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Total time- 12:28. Suckfest. I thought I get in under 12:00. Doing full ROM squats have certainly kicked my ace lately.

Thursday, June 17, 2010

6/18/10; Randy

75lb Snatch....wait for it....

75 times for time.

Hitting this up at the home gym tomorrow morning. 0930. Be there or go build an ant farm.

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Total time- 5:09

This WOD was pure pain. I had set a goal in mind of hitting 15 snatches per minute to finish my time in 5:00...I was off by 9 seconds and to be honest, I'm proud of my time. I made it to 19 without breaking...I thought I was on 20, so I did another one and rested a little bit. After that, I hit maybe 10 or so, then it was 8, and then the rest of the time I was just doing 5 at a time and sucking in air. Grueling. I must have laid on the cement in my driveway for about 5 minutes recuperating.

After we got done, I helped my neighbor and moved over 16,000 lbs. (5.5 pallets of 45 x 68# bricks) of reatining wall bricks to his backyard. In true crossfit fashion, we did it for time- 2.5 hours. Needless to say, I'm very sore today as I write this.

3-2-1...GO!

6/17/10; Run/Squat

Four rounds for time:
Run 400m
50 Squats

Legs should feel like rubber around the start of round 3.

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Total time- 12:29

Did this WOD in the VFFs. It was very difficult to put out some decent times on the run with these shoes on. I'm still learning the way to "barefoot" run. I'm hoping that as time progresses and my form improves, my run time will significantly decrease. Smoker WOD. Legs actually felt like rubber at the start of the run in round 2. I'm hoping to not feel any pain in the heels tomorrow AM. We'll see.

3-2-1...GO!

Tuesday, June 15, 2010

6/16/10; DUH

Double Under Helen
Four rounds for time:
50 Double Unders
21 KB swings (55#)
12 Pull ups

Total time: 12:43

Good WOD. I had a hard time getting into a rhythm on the DUs. Terrible. I could have easily shaved a minute off, if I was in my usual DU rhythm. Ugh.

3-2-1...GO!

Monday, June 14, 2010

6/15/10; drewmurr PT special

Drew created this WOD. If it sucks, blame him. I did make a few mods-

Run 1 mile
7 min AMRAP:
10 push ups
10 sit ups
10 squats
Run 1 mile

Record your time for the miles and your rounds for the AMRAP. The exercises should all be completed with no rest between events. Move from mile to AMRAP to mile.

Time/Rounds- 3:15/ 10 rounds and 3 sit ups/ 3:44

Warm up- I did some DU practice, ballistic stretching, push ups, sit ups, squats and took off.

WOD- I woke up with some significant tenderness in the heels today. As a result, I modified the WOD to a 1/2 mile on the front end and back end. I ran in the VFFs and I will say that they force you to stay off the heels and they also force you to have a really high turnover if you're running fast. I went unbroken on all rounds except for the very last. I went 8/2 on the push ups, rolled over and hit the sit ups and the timer went off.

3-2-1...GO!

Sunday, June 13, 2010

6/14/10; Mt. Bonnell Run

Run 7k.

Run the Mt. Bonnell route....all the way up to the top of the stairs and back. Beat your old time and push yourself. I-N-T-E-N-S-I-T-Y.

Total time- 35:48 (beat PR by two seconds)

Warm up- Ballistic stretches and some joint rotations.

WOD- Run... what else there realy to say? I tried to focus on some "barefoot" running techniques- stand upright, head neutral, and focus on landing on the ball of the foot or the midfoot with a quick turnover. We'll see how the heels feel tomorrow. Today's run really sucked. It was HOT. The heat index was 102 degrees. Compare that to the paltry 59 degrees it was the last time I recorded my time on this run. I don't feel so bad about only busting my PR by 2 seconds, because I'm certain that the heat played a significant role in today's run.

3-2-1...GO!

Thursday, June 10, 2010

6/11/10; Roundhouse kick

5 rounds:
400m
10x box jumps
10x push jerk (40# DB)
10x burpees (lateral hop)
10x kb swing (55#)

-then- (without resting)

100 DUs
75 kb SDHP (55#)
50 K2E (knees to elbow)

Total time- 37:23

Warm up- Nothing. I started cold because the weather was starting to get hotter and I knew this was going to take a while. I'm not sure that this had any adverse effects on the WOD.

WOD- First round completed in about 3:40, the next was about 4:00, each round afterward seemed to linger around that time or just a few seconds shorter. My total time for the first part of the WOD was around 22:20. I was gassed and my shoulders were screaming at this point. I think that this WOD did a good job of hitting the shoulders from every angle. My DUs were split into 10 at a time, with long, lung burning, air gasping breaks in between. The kb SDHPs weren't much better. I could only manage to get 8 or 7 in a row before failing. Then k2e...ugh. That morning I worked out with a buddy and we did 10 sets of 10 pull ups, just alternating till we hit 100. Having done that in the morning and then the WOD left my brip and lats smoked. I busted those up into 10 sets of 5. So for the last part of the WOD, which I should have done in less than 8 minutes, took me nearly twice as long. Smoker...I loved every minute of it.

3-2-1...GO!

6/10/10; Core metldown

8 rounds:
200m
8 Renegade Rows (40#)

Total time- 14:23

Warm up- standard.

WOD- I gamed to pace a sub 2:00 for every round. I think that I'm going to shelf gaming for the next two weeks and just go nuts. Kudos to Doug for smashing my time by over a minute. That's :08 faster per round by my calculations. Awesome work.

Tomorrow- suck in the morning, push for a new C&J PR in the afternoon.

3-2-1...GO!

Tuesday, June 8, 2010

6/9/10; Oly day

Find 1RM of C&J

1RM- 205#

Warm up- Oly bar for 10,8,6, then 65# for 4, 2. 95# for 2. 135# for 2, then some good ballistic stretching.

WOD- I started on the low end, even though I knew what my previous PR was. I didn't want to just jump into the weight. I hit 165 easy, then went straight to 185#. Crushed the weight and then did 195#. After that I wanted to hit Drew's max- 205#...that's 20# over my current body weight. I hit it fairly easy and decided to end the evening on a good note. I'll try for 225 the next time I do this.

Funny note- Drew drove to Gold's gym at nearly 2200 just because I told him that I hit 215#. I love the competitive spirit.

3-2-1...GO!

6/8/10; Fat Cindy

"Cindy"
20 mins AMRAP-
5 Pull ups
10 Push ups
15 Squats

If you're an experienced CFer, add the MIR Vest (20#)

Total number of rounds- 15 and 3 push ups

Warm up- Quick little run around the block followed by some pull ups, push ups and squats.

WOD- I donned the vest and attempted a different technique- Complete the round on the minute every minute. That lasted 7 rounds before I wasn't making it through the rest periods. After that, I just tried to go as long as I could. One good note- I went unbroken on pull ups except the last round, where I went 3/2. Push ups stayed around 7/3 or 5/5. Squats stayed around 10/5 for a large part of the WOD, then I transitioned to 8/7, then 5/5/5. Very tough WOD.

Kudos to Doug for toughing it through and besting me by 2 rounds. Awesome work.

3-2-1...GO!

Sunday, June 6, 2010

6/6/10; Normandy Run

In honor of the events 66 years ago... run. Remember the paratroopers before you that ran and never ever quit.

Took the company on a 4.37 mile run. We paced about a 8:30. Nothing too rigorous. I just wanted to show them what a typical company run in Division is like. Good stuff and we all enjoyed it.

Take a rest day tomorrow and get ready for a "G" day on Tuesday.

Saturday, June 5, 2010

6/5/10; Team WOD (Company PT)

Team WOD- 13:00 AMRAP

Run 200m, while your team mates do burpees, sit ups, squats and rest. Keep a running tally of each repetition of each exercise and then total the number of reps to see how you did against other teams.

Total number of reps- 1189.

Warm up- Army calisthenics and a 1.2 mile run to the training site. A brief demonstration of the WOD followed.

WOD- Great opportunity for the company to compete against each other. Tons of fun and I think that everybody really enjoyed themselves. Nobody gave less than 100% on each repetition.

I wanted to show the company how they can make PT fun and enjoyable...without having to do a run, push ups and situps, then cool down routine. Everybody enjoyed it and had a great time.

3-2-1...GO!

Thursday, June 3, 2010

6/4/10; Rest...kinda

Taking it easy today. WOD on Saturday and Sunday is a long run for battle assembly.

Clean and Jerk work for about 30 minutes. Just singles and no heavier than 155#. Purely technique work.

3-2-1...GO!

Wednesday, June 2, 2010

6/3/10; 6 lettered dirty word

13:00 AMRAP-
10 x 95# Snatch
10 x Burpee (lateral hops over the Oly bar)

I'll bring in the 25# bumpers for the bar. Keep the intensity high.

Rounds- 5 rounds and 3 Burpees.

Warm up- Double unders. Snatch practice and not much else.

WOD- I ran the LT through the WOD first. Lots of heart, that kid. I did a couple of snatches with the plates on for my WOD and realized...holy crap....that's a little heavy. I did muscle snatches for the first round, after that they were all power snatches. I couldn't go unbroken on any of the rounds. I split just about every round into 4/3/3 or some variation with a 4 in it. The last round (which should have been my 6th) I did 5 in a row and threw up in my mouth. The lateral burpees over the bar totally sucked. Very difficult and demanding. Looking forward to hitting this one again. More conditioning and more snatch practice should get me up to 7-8 rounds on the next attempt.

3-2-1...GO!

Tuesday, June 1, 2010

Why iCrossfit

This is my little girl. When she's in her teens, I'll be in my mid to late forties. I still want to be able to run, kick the ball, swim in the pool, sprint, carry, and, if necessary, pick her up at will. Crossfit helps develop functional fitness. Not that single-leg-hamstring curl BS. The type of fitness you need for life, combat, and parenthood. It's why iCrossfit. Reply and tell me why you started Crossfiting... and don't say because the Commander told me to.

6/2/10; Kung Fu Grip

Is anyone paying attention to the WOD names? I'm just sayin'. I think they're funny.

3 rounds for time:
400m
25 DUs
20 toes to bar
15 KB swings
10 chest to bar (if you can) pull ups
5 Burpees

Total time- 18:23

Warm up- DU practice, a 400m run, pull ups, push ups, squats, lunges, and shooting the poop with the LT.

WOD- Brutal. I thought I'd be able to finish the WOD under 15 minutes...heck, I even said that I'm going to shoot for a sub 12 minute finish. FAIL. At 4:47, I was completing the last Burpee of the first round and was just spent. Toes to Bar are NO JOKE. I finished round 2 at 11:30ish. That was a gain of 3:00 on the first round. I reached deep for the last round because I didn't want to finish over 19:00. I collapsed after the last burpee and just laid on the ground like a pile of goo for about 3 or 4 minutes.

NOTES- This WOD sucked. All the WODs suck. Only one thing makes them suck universally, though- INTENSITY. If you're not putting any intensity into the WOD and you can carry a conversation or find time to shoot the crap...you're not getting anything out of it and your gains that you make will dissipate. I say this because I don't want anyone to fall into the trap of failing on their personal gains.

3-2-1...GO!

6/1/10; Dancing man

Run one mile
30 Body weight DLs
100 DUs

Total time- 12:25

Warm up- I ran 400m, did some DLs at 135# and 185#, and did the usual push ups, squats, pull ups, lunges. Followed it all up with 3 sets of 20 DUs.

WOD- Killed the mile in about 6:30. I thought it was remarkable given the terrain of my neighborhood...rolling hills. Killing the run destroyed my DL time, though. I broke it up into 10/7/6/7 and ended up taking almost 30 second breaks in between each effort. Not to mention that I was so gassed after the run, that I couldn't start DLs right away. I had to catch my breath. In retrospect, I should have paced about an 8:00 mile and then killed the DLs and DUs. DUs were tough and I was still catching my breath from the run/DL. I split those 40/30/30. Again with the nearly 45 seconds of rest between each effort. I felt good, but could have been better.

3-2-1...GO!