"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
With my speed rope, double-unders weren't too bad. Situps always stink for me though. Unanchored Abmat situps. Got through it in 12:05. Beat my last time by 11 seconds.
Thursday, October 29, 2009
Wednesday, October 28, 2009
10/28 WOD
Back Squat 5-5-5-5-5 reps
Okay, getting better at back squats and am figuring out the positioning of the bar without the pad. Did a good warmup and hit this one pretty strong. I still have lots of room for improvement on my squat. Learning to drive with the hips though and hip flexors were sore after this effort.
Warmup: CFWUx2, 133x5, 153x5
177-187-197-207-212
Compared to 133-153-177-197-197 on 5/10/09
I'm happy with it. Gotta keep getting stronger.
Okay, getting better at back squats and am figuring out the positioning of the bar without the pad. Did a good warmup and hit this one pretty strong. I still have lots of room for improvement on my squat. Learning to drive with the hips though and hip flexors were sore after this effort.
Warmup: CFWUx2, 133x5, 153x5
177-187-197-207-212
Compared to 133-153-177-197-197 on 5/10/09
I'm happy with it. Gotta keep getting stronger.
Tuesday, October 27, 2009
10/27 WOD
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Okay, another mini-hiatus from the CF for a Halloween party and some work on my neighbor's bathroom remodel. Gotta stop taking these breaks, could get used to it... :)
Had never done this WOD - so was excited thinking I could do pretty good at this. What I didn't expect was my inability to do a handstand push-up. That was disappointing. So I used my squat rack assist with the bar set as high as it could go. I know I used my legs a little bit but I tried to limit that as much as possible. 2-pood KB swings suck big time still, I hope someday I don't drop that thing on my dome. Oddly the muscle-ups were probably the easiest of the three (I had to kip though).
10 full rounds + 1 MU
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Okay, another mini-hiatus from the CF for a Halloween party and some work on my neighbor's bathroom remodel. Gotta stop taking these breaks, could get used to it... :)
Had never done this WOD - so was excited thinking I could do pretty good at this. What I didn't expect was my inability to do a handstand push-up. That was disappointing. So I used my squat rack assist with the bar set as high as it could go. I know I used my legs a little bit but I tried to limit that as much as possible. 2-pood KB swings suck big time still, I hope someday I don't drop that thing on my dome. Oddly the muscle-ups were probably the easiest of the three (I had to kip though).
10 full rounds + 1 MU
Friday, October 23, 2009
10/23 WOD
Well, decided that the main page WOD was too nasty and I didn't feel up for punishing myself that much. Yes, I'm a wuss. So instead I substituted:
5 sets of
20 ring push-ups
20 GHD situps
And then chase it down with a 1km row.
I didn't time myself but limited my breaks to just what I needed to not keel over.
Read somewhere about the 100 ring push-up workout so decided I would try it but slightly modified. As suspected, ring push-ups are definitely tougher than standard push-ups, but probably not as difficult as ring dips vs. regular dips. But still tough nonetheless. And I couldn't do the final set of GHD's, so I did unanchored Abmat situps for the last round.
Oh and that 1km row sucked donkey.
5 sets of
20 ring push-ups
20 GHD situps
And then chase it down with a 1km row.
I didn't time myself but limited my breaks to just what I needed to not keel over.
Read somewhere about the 100 ring push-up workout so decided I would try it but slightly modified. As suspected, ring push-ups are definitely tougher than standard push-ups, but probably not as difficult as ring dips vs. regular dips. But still tough nonetheless. And I couldn't do the final set of GHD's, so I did unanchored Abmat situps for the last round.
Oh and that 1km row sucked donkey.
Wednesday, October 21, 2009
10/21 WOD
Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps
Holy crap, after the Tabata WOD this was going to suck. Legs sore from the squats and abs sore from the situps. Yay. Wrote the splits down so I could take a break or three:
1 - 3:40
2 - 4:05
3 - 4:17
4 - 3:31
Poured it on hard at the end. Tired. 15:28. Rest day can't come soon enough... :)
Walking lunge 50 meters
Sit-ups, 50 reps
Holy crap, after the Tabata WOD this was going to suck. Legs sore from the squats and abs sore from the situps. Yay. Wrote the splits down so I could take a break or three:
1 - 3:40
2 - 4:05
3 - 4:17
4 - 3:31
Poured it on hard at the end. Tired. 15:28. Rest day can't come soon enough... :)
Tuesday, October 20, 2009
10/20 WOD
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Didn't check to see what my totals were from last time and just went for it. After checking out my previous scores from 8/9/09, I was very pleased:
8/9/09
45 pull-ups
84 push-ups
80 sit-ups
109 squats
318 total
10/20/09
56 pull-ups (+11)
83 push-ups (-1)
84 sit-ups (+4)
129 squats (+20)
352 total (+34)
Sweet! Almost to the 360 goal I set last time. This time unanchored Abmat situps too!
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Didn't check to see what my totals were from last time and just went for it. After checking out my previous scores from 8/9/09, I was very pleased:
8/9/09
45 pull-ups
84 push-ups
80 sit-ups
109 squats
318 total
10/20/09
56 pull-ups (+11)
83 push-ups (-1)
84 sit-ups (+4)
129 squats (+20)
352 total (+34)
Sweet! Almost to the 360 goal I set last time. This time unanchored Abmat situps too!
Monday, October 19, 2009
10/19 WOD
Alrighty, took a brief hiatus from CF for my birthday... Enjoyed some indulgence but am ready to get back at it.
1-1-1-1-1-1-1 weighted pull-ups
70-75-80-85-90-92.5(F)-92.5(chin-up)
Nice way to get back at it - felt like I was going to blow a gasket on the last few. But overall pleased with this effort. Bodyweight 158ish.
1-1-1-1-1-1-1 weighted pull-ups
70-75-80-85-90-92.5(F)-92.5(chin-up)
Nice way to get back at it - felt like I was going to blow a gasket on the last few. But overall pleased with this effort. Bodyweight 158ish.
Wednesday, October 14, 2009
10/14 WOD
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
My schedule is all jacked up right now with the in-laws in town plus falling asleep early, etc. But it has been awhile since I did the CFT, so I was close to the original posting date. These heavy days are exciting but do cause a bit of nervousness knowing how tough they will be.
Previous best CFT (6/29/09):
Back Squat - 245
Shoulder Press - 115
Deadlift - 360
Total - 720
Wasn't sure if I could hit those numbers but figured I give it a go. Turns out, I hit new PR's on 2 of the 3:
Back Squat - 254
Shoulder Press - 132
Deadlift - 354
Total - 740
Tried 364 on my final DL but couldn't do it. But I'm very pleased with the numbers and overall improvement. Still working to get to a 2.5X BW deadlift (400) and 2X BW back squat (320). Stoked with the big improvement in my shoulder press! That will put me well over the 5X BW goal for CFT.
Progression notes for next time:
BS - warmup 44x8, 112x6, 200x1; 244, 254(F), 254 success
SP - warmup 42.5x9, 72.5x4; 112, 122, 132 just made it
DL - warmup 132x8, 220x4; 330, 345, 364(F), 354 success
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
My schedule is all jacked up right now with the in-laws in town plus falling asleep early, etc. But it has been awhile since I did the CFT, so I was close to the original posting date. These heavy days are exciting but do cause a bit of nervousness knowing how tough they will be.
Previous best CFT (6/29/09):
Back Squat - 245
Shoulder Press - 115
Deadlift - 360
Total - 720
Wasn't sure if I could hit those numbers but figured I give it a go. Turns out, I hit new PR's on 2 of the 3:
Back Squat - 254
Shoulder Press - 132
Deadlift - 354
Total - 740
Tried 364 on my final DL but couldn't do it. But I'm very pleased with the numbers and overall improvement. Still working to get to a 2.5X BW deadlift (400) and 2X BW back squat (320). Stoked with the big improvement in my shoulder press! That will put me well over the 5X BW goal for CFT.
Progression notes for next time:
BS - warmup 44x8, 112x6, 200x1; 244, 254(F), 254 success
SP - warmup 42.5x9, 72.5x4; 112, 122, 132 just made it
DL - warmup 132x8, 220x4; 330, 345, 364(F), 354 success
Monday, October 12, 2009
10/12 WOD
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Last time I did this scaled to 115# cleans. Time was 12:56. This time I decided I would go for the fully recommended weight. At first I was going to load the bar with multiple weights in the event I needed to scale during the workout. But I decided against and went all in with the big bumper plates.
Holy crap, punishing at fully rx'd. I curled up in the fetal position afterwards I was so very hurtin'. But the cool thing is I nearly matched my previous time of 12:56, and this time with 20 more pounds on the bar! 13:07. I was one ring dip away from sub 13 mins. Dayamn. Okay, technically I was at 134# but close enough.
Friday, October 9, 2009
10/9 WOD
Run 5 K
Well, had moved the treadmill into the gym so decided to give this a shot on that. Haven't run a long distance in awhile and figured it would be pretty tough to set a PR (22:08). But thought that it might be doable on the treadmill since it is a little easier... or so at least I thought.
All this time I've been doing CF I've been running outside with no knee pain (in my bad left knee). Even on the 10K I didn't hurt. So this time on the treadmill however my left knee started to really bother me and I had to slow down big time on the second mile. But I must have been compensating for it, as I developed a blister on my right big toe. WTF?!!! And to add insult to injury, my time was 24:14 - WAY slower than my PR...
Lesson learned - only run on the treadmill when absolutely necessary.
Well, had moved the treadmill into the gym so decided to give this a shot on that. Haven't run a long distance in awhile and figured it would be pretty tough to set a PR (22:08). But thought that it might be doable on the treadmill since it is a little easier... or so at least I thought.
All this time I've been doing CF I've been running outside with no knee pain (in my bad left knee). Even on the 10K I didn't hurt. So this time on the treadmill however my left knee started to really bother me and I had to slow down big time on the second mile. But I must have been compensating for it, as I developed a blister on my right big toe. WTF?!!! And to add insult to injury, my time was 24:14 - WAY slower than my PR...
Lesson learned - only run on the treadmill when absolutely necessary.
Thursday, October 8, 2009
10/8 WOD
Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps
Scaled to 65# for the sumo's. Didn't have it tonight, not a lot of energy. 4 full rounds + an additional row and 13 sumo's. Forearms are toast.
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps
Scaled to 65# for the sumo's. Didn't have it tonight, not a lot of energy. 4 full rounds + an additional row and 13 sumo's. Forearms are toast.
Wednesday, October 7, 2009
10/7 WOD
Thruster 1-1-1-1-1-1-1 reps
Attack of the thruster week for me - that's good, I need more overhead stuff. Still not great at it. Skipped this one last time, so this was the first time for me doing this. I'm pretty happy with the numbers:
111-131-141-151-156-161-166
Probably should've tried 171 - next time. 166 was slow going up, but got lockout. Front squat felt fine and the drive up wasn't bad. The worst part about these is bringing the bar back down to rack height. Dang.
Attack of the thruster week for me - that's good, I need more overhead stuff. Still not great at it. Skipped this one last time, so this was the first time for me doing this. I'm pretty happy with the numbers:
111-131-141-151-156-161-166
Probably should've tried 171 - next time. 166 was slow going up, but got lockout. Front squat felt fine and the drive up wasn't bad. The worst part about these is bringing the bar back down to rack height. Dang.
Monday, October 5, 2009
10/5 WOD
7 rounds for time:
20 thrusters 45/65
20 kb swings 25/35
20 situps
20 back extensions
Well, was challenged to do this workout by a friend instead of the main page WOD of 30 muscle-ups. Sounded fine at first when she told me 45# thrusters and 25# KB swings. My back was a bit fried from the day before but I was doing these on the floor like she did and not on the GHD. Then she texts me later and tells me that was the women's weight and that actually it was 65# thrusters and 35# KB swings. 140 of each. Yay. Not the best workout to do after what I did yesterday. But figured I'd give it a shot and then do the muscle-up WOD afterwards. Well, that was a pipe dream - no muscle-up workout afterwards. Tough workout, thrusters are one of my weaknesses.
29:40
20 thrusters 45/65
20 kb swings 25/35
20 situps
20 back extensions
Well, was challenged to do this workout by a friend instead of the main page WOD of 30 muscle-ups. Sounded fine at first when she told me 45# thrusters and 25# KB swings. My back was a bit fried from the day before but I was doing these on the floor like she did and not on the GHD. Then she texts me later and tells me that was the women's weight and that actually it was 65# thrusters and 35# KB swings. 140 of each. Yay. Not the best workout to do after what I did yesterday. But figured I'd give it a shot and then do the muscle-up WOD afterwards. Well, that was a pipe dream - no muscle-up workout afterwards. Tough workout, thrusters are one of my weaknesses.
29:40
Sunday, October 4, 2009
10/4 WOD
21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups
Back extensions
Back extensions were rough. Everything else was okay. Probably didn't receive the power cleans low enough but had to have been close.
14:53
Power clean 95 pounds
Sit-ups
Back extensions
Back extensions were rough. Everything else was okay. Probably didn't receive the power cleans low enough but had to have been close.
14:53
Thursday, October 1, 2009
10/1 WOD
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Quite the logistics issue with this WOD. Holy smokes, that is a lot of stuff on this random chipper. Plenty of pain though. 70# KB is a beast. Used 75# barbell for the hang squat cleans since I don't have dumbbells. And the rope ascents at the end are evil. I did them on my 10' rope starting seated. I don't know how to use my feet to help climb so it was all arms. Ouch. Just was able to lunge and get the last one in. Two rest days ahead of me - yay!
25:29
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Quite the logistics issue with this WOD. Holy smokes, that is a lot of stuff on this random chipper. Plenty of pain though. 70# KB is a beast. Used 75# barbell for the hang squat cleans since I don't have dumbbells. And the rope ascents at the end are evil. I did them on my 10' rope starting seated. I don't know how to use my feet to help climb so it was all arms. Ouch. Just was able to lunge and get the last one in. Two rest days ahead of me - yay!
25:29
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