4 rounds for time:
400m run
25 KB Swings
50 DUs
25 Wall ball shots
Total time- 30:50
Warm up- DUs and some ballistic stretching followed by a 400m run.
WOD- Suck. I estimated a finish goal time of under 35 minutes, planning for an average of 8:30 per round. Run was a recovery from the other exercises, with the exception of the first round. Swings sucked...as they always do. DUs were okay, but nothing stellar. By the time you hit rounds 3 and 4, your lungs are burning and it's hard to keep a good rhythm. Wall ball shots were split 5/5/5/5/5 towards the end. I think the first round I went 15/10 and the second was 10/10/5. This was a tough WOD, but we need these every once in a while to tap into the mental reserve. Good work, everyone.
3-2-1...GO!
Wednesday, May 19, 2010
5/19/10; Running Fran
This is going to suck-
For time:
Run 400m
21x 95#Thruster/Pull ups
Run 400m
15x 95#Thruster/Pull ups
Run 400m
9x 95#Thruster/Pull ups
Total time- 12:58
Warm up- ballistic stretching, 400m, Oly bar thrusters.
WOD- I focused on form and used runs in round 2 and 3 as an "active recovery" and kept my pace at around 2:00. After attending the cert and noting my flaws in the thruster, I worked really hard at keeping the butt low and pushing through the hips to full extension and then putting my head "through the shoulders" at the end. It made for a much harder WOD. Not too proud of my time, but with the runs, I'm still lingering around my PR for Fran. It was really warm and humid in the gym this morning. I need to get a fan.
3-2-1...GO!
For time:
Run 400m
21x 95#Thruster/Pull ups
Run 400m
15x 95#Thruster/Pull ups
Run 400m
9x 95#Thruster/Pull ups
Total time- 12:58
Warm up- ballistic stretching, 400m, Oly bar thrusters.
WOD- I focused on form and used runs in round 2 and 3 as an "active recovery" and kept my pace at around 2:00. After attending the cert and noting my flaws in the thruster, I worked really hard at keeping the butt low and pushing through the hips to full extension and then putting my head "through the shoulders" at the end. It made for a much harder WOD. Not too proud of my time, but with the runs, I'm still lingering around my PR for Fran. It was really warm and humid in the gym this morning. I need to get a fan.
3-2-1...GO!
Tuesday, May 18, 2010
Leave WODs
What have I been doing while I've been out? See below for times and WODs-
Super 8 Hotel Special:
1/2 mile run (on the treadmill at 1.5 incline)
100 squats
100 push ups
100 mountain climbers
1/2 mile run
Total time- 13:14
Public park Jump/Burpee/Squat/Climb:
3 rds
50 DUs
10 Burpees
10 Squats
10 Mountain climbers
Super 8 Hotel Special:
1/2 mile run (on the treadmill at 1.5 incline)
100 squats
100 push ups
100 mountain climbers
1/2 mile run
Total time- 13:14
Public park Jump/Burpee/Squat/Climb:
3 rds
50 DUs
10 Burpees
10 Squats
10 Mountain climbers
Total time- 7:46
Clean and Jerk (find 1RM, repeat 4x)
155
185
195
200 (fail)
195 x3 reps
Continued to do more work afterward. Was proud that I managed to get 10# over my BW. I "cooled down" with every minute on the minute- 135# push jerks x3 for 7 minutes. After that I did 135# front squats x3 for 5 rounds. The last thing I did was 25-20-15-10-5 of a incline sit up and good morning (Oly bar only) couplet.
It was fun hitting the WOD in the garage gym again.
"Annie" -Ugh...my abs were burnt after the couplet I did the night before.
50-40-30-20-10
DUs
Sit ups
Total time- 8:46
DU practice is totally paying off. I went unbroken for DUs on 50-40-30 and 10. It pissed me off, but I broke 20 into 18/2...it was totally a coordination thing. Sit ups totally sucked. My abs were so burnt from yesterday's "cool down."
Notes- This was a tough weekend. We buried my hero this weekend. My grandmother, Lois Conner. She was a quiet unassuming woman, that took in a troubled child in her 60s. In that time she taught me perserverence, work ethic, courage, love, laughter, and most of all- smile, no matter what. I miss her dearly, but I know that she's smiling down on me and making people laugh in heaven...she's probably punching St. Peter in the arm. Love you, Gamma.
Tuesday, May 11, 2010
5/12-5/20/10; G/M/MG WODS
Hi guys, I'm out of town. Scroll through the workouts and pick previously done G/M or MG workouts to hit up while I'm out. Friday is an "M" day, so do something tough like hill sprints or 100m sprint repeats with 120s rest.
I'll be doing most of the G/M or MG workouts while I'm on the road. I know that we leave early tomorrow, so it's going to be a "rest" day. I'll hit it hard the next few days, though. See you on the 21st.
3-2-1...GO!
I'll be doing most of the G/M or MG workouts while I'm on the road. I know that we leave early tomorrow, so it's going to be a "rest" day. I'll hit it hard the next few days, though. See you on the 21st.
3-2-1...GO!
Monday, May 10, 2010
5/11/10; Gymnastics and Oly Lifts
7 rds for time:
10 HSPUs
95# Squat cleans (can sub 45# DBs)
10 L- pull ups
Grip should go fast on this one... be careful and pay attention to form. Subs for beginners are 10 incline push ups (use the stairs), and Ring Rows. To reduce transition time- use the stairs by the back door and hang the rings from the hand rail. DBs and Barbells must go completely to ground.
Total time: 19:06
Warm up- light calesthenics and DU practice in the garage. It was REEDICULOUSLY humid in there, this morning.
WOD- Grip went fast, just like the main site said. I had to switch to pike HSPUs as a mod in round 5. I couldn't sustain sufficient form and output on the HSPUs. Despite the light load of just a 95# BB, my lungs and grip was burning, so later rounds were broken up 5/5 or 4/3/3. Very difficult. I tried to maintain really good form on the lifting portion. Opening up the hips all the way, then shrugging and ducking under the bar to the front squat rack. L-pull ups were sloppy at the end. More of a lazy, wide mouthed PAC MAN pull up.
I was drenched in sweat when I got done. As I said before....stupid warm in the gym this morning. While you're doing the WOD, be honest and don't count sloppy reps. I took away quite a few HSPUs because I wasn't getting low enough... that's when I transitioned to the pike HSPU.
3-2-1...GO!
10 HSPUs
95# Squat cleans (can sub 45# DBs)
10 L- pull ups
Grip should go fast on this one... be careful and pay attention to form. Subs for beginners are 10 incline push ups (use the stairs), and Ring Rows. To reduce transition time- use the stairs by the back door and hang the rings from the hand rail. DBs and Barbells must go completely to ground.
Total time: 19:06
Warm up- light calesthenics and DU practice in the garage. It was REEDICULOUSLY humid in there, this morning.
WOD- Grip went fast, just like the main site said. I had to switch to pike HSPUs as a mod in round 5. I couldn't sustain sufficient form and output on the HSPUs. Despite the light load of just a 95# BB, my lungs and grip was burning, so later rounds were broken up 5/5 or 4/3/3. Very difficult. I tried to maintain really good form on the lifting portion. Opening up the hips all the way, then shrugging and ducking under the bar to the front squat rack. L-pull ups were sloppy at the end. More of a lazy, wide mouthed PAC MAN pull up.
I was drenched in sweat when I got done. As I said before....stupid warm in the gym this morning. While you're doing the WOD, be honest and don't count sloppy reps. I took away quite a few HSPUs because I wasn't getting low enough... that's when I transitioned to the pike HSPU.
3-2-1...GO!
Sunday, May 9, 2010
5/10/10; Swingin' Cindy
20 min AMRAP-
5 pull ups
10 push ups
15 squats
1 KB swing
repeat, then 2 KB swings, then 3...keep increasing swing reps each round.
For the folks that have been at this for a while- Add a 25# ruck on your back for the duration of the WOD.
5 pull ups
10 push ups
15 squats
1 KB swing
repeat, then 2 KB swings, then 3...keep increasing swing reps each round.
For the folks that have been at this for a while- Add a 25# ruck on your back for the duration of the WOD.
Total # rds- 11 plus 3 pull ups.
The workout was tough. Time is tight tonight, so this is all I'm going to mention about it.
Saturday, May 8, 2010
5/8/10; Crossfit Boot Camp
1 min- Box Jumps (18")
1 min- Squats
1 min- shuttle run
1 min- rest
1 min- burpees
1 min- push ups
1 min- med ball twists (10#)
1 min- rest
Repeat...
Warm up- I participated in a group today, so I didn't do the usual CF warm up. We did some running in place, high knees, jumping jacks for about 5 minutes. We also did agility drills on an agility ladder...it was a blast and I really enjoyed this warm up.
WOD- I definitely pushed today. I didn't count reps, so I can't report numbers. I can however say that the 18" box jump is nothing compared to a 24" box. I went unbroken on both minutes for that event. Squats destroyed me. Shuttle run was more of a shuttle jaunt. I burned through burpees and maintained high intensity in the minute...a BIG improvement from when I started CF about 4 months ago. Push ups were tough after the burpees and OMG...med ball twists...OWIE! I had tons of fun and this was a great workout. The bootcamp is every weekend at Ramsey Park in Austin, TX, near 45th and Burnett. I'm definitely going to recommend this to all the Soldiers in my unit.
Random notes- After attending the cert in Dallas, I've been a little rejuvenated and will be focusing a whole lot more on proper technique. Technique builds on intensity, which leads to increased power output on the WODs.<-- our goal in CF. Over the last four months, I've had much fewer joint pain issues associate with working out. I attribute that to the variation in CF. I'm a bit lighter (186 lbs, today) and my body fat has decreased, from what I can see visibly. I've not measured to see where I am, though.
3-2-1...GO!
1 min- Squats
1 min- shuttle run
1 min- rest
1 min- burpees
1 min- push ups
1 min- med ball twists (10#)
1 min- rest
Repeat...
Warm up- I participated in a group today, so I didn't do the usual CF warm up. We did some running in place, high knees, jumping jacks for about 5 minutes. We also did agility drills on an agility ladder...it was a blast and I really enjoyed this warm up.
WOD- I definitely pushed today. I didn't count reps, so I can't report numbers. I can however say that the 18" box jump is nothing compared to a 24" box. I went unbroken on both minutes for that event. Squats destroyed me. Shuttle run was more of a shuttle jaunt. I burned through burpees and maintained high intensity in the minute...a BIG improvement from when I started CF about 4 months ago. Push ups were tough after the burpees and OMG...med ball twists...OWIE! I had tons of fun and this was a great workout. The bootcamp is every weekend at Ramsey Park in Austin, TX, near 45th and Burnett. I'm definitely going to recommend this to all the Soldiers in my unit.
Random notes- After attending the cert in Dallas, I've been a little rejuvenated and will be focusing a whole lot more on proper technique. Technique builds on intensity, which leads to increased power output on the WODs.<-- our goal in CF. Over the last four months, I've had much fewer joint pain issues associate with working out. I attribute that to the variation in CF. I'm a bit lighter (186 lbs, today) and my body fat has decreased, from what I can see visibly. I've not measured to see where I am, though.
3-2-1...GO!
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