WEDNESDAY 081224
The Chief
Perform as many rounds as possible in 3 minutes of:
135-lb Power cleans, 3 reps
Push ups, 6 reps
Squats, 9 reps
Rest for one minute and repeat four more times.
4-3-3-3-4 plus some random reps at the end of most of the rounds...
What a suck fest... loved it...
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Another dozie from Andy and Chaaz at CrossFit Asylum.
3 rounds of:
135# back squats, 50 repetitions
Rest as required between each set. Try to get as many reps as
possible per set (up to 50) without racking the weight.
30-26-22
Damn, just when my legs and glutes were feeling better...
Also got 3 sets of kipping pull ups on their sweet 1-1/2 inch bar.
10-10-15(PR)
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MONDAY 081222
21-15-9 reps of:
Deadlift (185#)
Box jumps, 20-in
Push press (95#)
9:00
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Tried this one out at CrossFit Asylum in Boise. What a sweet box they have over there. 3000 sq ft of CrossFit-y goodness. I can't wait to have something very similar.
PAINSTORM XX???
3 rounds for time of:
10 Db ManMakers
20 Db Deadlifts
30 Db Snatches
40 Db Lunges
50 Db Swings
25# Dumbbells/16kg Kettlebell
36:36...Ouch! Now I know why I have stayed away from all things Painstorm...!!! This one is really supposed to be 7 rounds for time... WHAT!?!??!?!???
More learning and more punishment...
Deadlift
5RM - 245 (PR)
Power clean
3x3 - 135 (PR)
Smoked...!!!
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SATURDAY 081213
Another great certification with insights you can't get from a book or
some videos.
(Re)learned the squat, the press and the bench press.
SQUAT
5x5 (185) PR having never tried a 5RM
PRESS
115 - 5RM PR
135 - 1RM PR
BENCH PRESS
195 - 5RM PR
What a day! Now I can safely start lifting heavy!!!
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Nasty Girls
3 rounds for time of:
50 squats
7 muscle ups
10 135-pound Hang Power Cleans
24:25
7:00
8:45
8:40
Only got the first set of squats unbroken. Subbed 3 pull ups and 3
dips for each muscle up. First 21 pull ups and dips were broken into
3 sets of 7. Will talk about the belly of the beast next time...
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Holidays are here and we are stressing big time.
The Army has found it in their infinite wisdom to move us to Korea for
a few years. Pile on selling one of our vehicles, selling our house
(in December), six days of movers packing out all of our worldly
possessions, managing a rambunxious two year old, under packing our
over-packed luggage for a 30-day vacation and then a 15 hour flight,
living in a hotel room, eating out for breakfast, lunch and dinner,
and oh by the way did I mention that we are pregnant...???
I say all this not looking for sympathy but to say that I'm painfully
aware of how hard it is to eat right. Everywhere you go it's all
bread and pasta and "what would you like to drink with that?" Soda,
super sugary lemonade, sweet tea, you name it and it will quickly put
you into a blissful food coma. And when you are stressing, you go
back to that trough early and often. Then you feel like crap so you
are more apt to do it all over again to try to recapture some of those
blissful feelings and pretty soon you find yourself in an endless loop
of shittiness.
It took me a week of swirling in that self-inflicted cesspool to
figure out that I use (fountain) Pepsi to self-medicate. LOTS of soda
if I can help it. I figure I've been averaging 100+ ounces a day for
the last few days.
That's easily 1,250 extra calories every day without counting all the
bread and pizza and ice cream I will pile on top of that. No amount
of CrossFitting will keep all that from turning someone into a fat ass
pronto.
Therefore...
Pepsi is my kryptonite...
So...
Until we are finally settled into our new pad in Korea with our own
groceries and kitchen, I am going monitor my level of Pepsi
consumption so I can stay within spitting distance of my girlish figure.
Today:
44 ounces
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"Annie"
50-40-30-20-10 rep rounds of:
Double unders
Sit ups
15:42
This one was ugly. I have been avoiding DUs like the plague. I tried
some ugly doubles and uglier triples the first two rounds but I was
failing so often that it was losing it's metcon effect. Went with
straight jumping with a single double under mixed in to keep jumping.
This one will be an ass kicker when I try to string together the DUs
more and more. Did get one set of 4 in a row but that was it for my
Coordination, Accuracy, Balance and Agility...
Individual rounds looked like this:
4:40
4:29
3:13
2:13
1:04
Lots of room for improvement (as usual).
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Complete as many rounds as possible in 20 minutes of:
15 pull ups
15 ring push ups
15 back extensions
15 GHD sit ups
Got 7 rounds + 5 pull ups of 10 pull ups, 10 ring push ups, 10 lying
back hypers and 10 regular sit ups.
1st three rounds of 10 straight pull ups on real pull up bar was
sweet. Kipping pull ups will come with continued practice...
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Tried out the Dan John Rapid Ascent program on SGM Keener at Jimmy Brought bright and early this morning and I felt pretty good cuz we took it easy on the good SGM. He is in killer Army shape but has a long way to go with lifting the Iron and with his flexibility but it was still a good workout.
Power Cleans 8-6-4
85-95
Press 8-6-4
65-85
Front Squat 8-6-4
75-115
Half Cindy to keep SGM Keener happy
AMRAP in 10 minutes of:
5 pull ups
10 push ups
15 squats
8 rounds
I haven't done any kind of Cindy with real pull ups, just the IronWoody bands so I was interested in seeing how this would go. I got the first three rounds on the minute and then the wind started slipping. Got all 10 pushups for the first 6 rounds though. Squats were easy. Pull ups weren't too bad. Hopefully I can find some good pull up bars in Korea to keep trying on this one. Not sure I want any part of a full Cindy or even worse, some Chelsea...
5 rounds for time of:
Run 400 meters
15 Thrusters (95-lb)
19:54
Didn't really have any plans to go to CrossFit but after dropping CrazyWife off at her nursing boards testing, I was just 3 miles away so I drove right over. Made it just in time for their 8am class so I got to work. They have a pretty cool set up with a gym that looks like an old gas station with 4 or 5 garage doors with the pull up bars hanging outside. The rest is open space with rubber mats and a few rowers, barbells, boxes and med balls around the outside edges.
It is definitely better to workout in a group. This is what I have been missing in my CrossFitting this year. I am going to try my best to workout with my groups in Korea with minimal coaching. Maybe a quick foundations class before the workout starts for any newbs and then everyone hits it hard. Dunno, we'll see...
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"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
8:50
New PR by 1:32 I think. Full size pull up bar helped with the kipping pull ups big time but I was able to get the first set of 21 thrusters unbroken for the very first time... nice...
Tried this one out on some of the boys down at the Brigade Gym and it smoked them skinny PT runners big time, even unweighted... here comes CrossFit...!!!
TUESDAY 081202
Shoulder Press 1-1-1-1-1-1-1 reps
65x8
95
95
115
115
125
125
135 (fail)
Tabata Treadmill Sprints
12% incline
8:34 pace
8x20:10
Need to try 8:15 next time...
Pull ups - 4-5-4-4-4-4-3-4
Push ups - 10-10-10-7-7-7-7-7
Sit ups - 11-11-11-11-11-11-11-11
Squats - 12-13-14-13-14-14-14-14
32-65-88-108 (293)
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Took it easy today, pretty sore from yesterday so it'll be okay.
Looking forward to Tabata Something Else tomorrow.
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I'm not sure why I thought the CF Running and Endurance cert wouldn't
include a workout but it did so my plan to hit an early workout
backfired...not that there's anything wrong with going to bed at 6:30,
right?
15-14-13-12...4-3-2-1 reps of the following:
Dips
Sit ups
Squats
19:38
Helen with a little throw up in her mouth
3 rounds for time of:
Run 400 meters
21 53-pound Kettlebell (20kg)
12 burpees
11:20
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Perform as many rounds as possible in 20 minutes of:
2 muscle ups
4 handstand push ups
8 2-pood Kettlebell swings
*subbed 2 strict pull ups and 2 ring dips for the 2 muscle ups; large
and medium Woody bands for HSPUs; 1.5 pood Kb for 2 pood Kb (24kg/36kg)
This one was another smoker. Couldn't hardly breath when I was upside
down. Coulda done a few more pull ups. Ring dips were just right.
36-kg Kb would have been interesting. HSPUs kicked my ass. I'll add
them to my warm up I guess...
I am diggin the main page WODs for sure. Definitely going to hit the
weaknesses hard, cherry-picking workouts is not useful...
Looking forward to tomorrow's rest day and to the Running and
Endurance Cert this weekend.
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5 rounds for time of:
Run 400 meters
30 GHD sit ups
15 250-lb deadlifts
19:50*
*subbed regular sit ups
*scaled DLs to 135-lbs
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"Lynne"
5 rounds for max reps of:
Bodyweight bench press
Pull ups
185-67
5-8-7-7-7
8-7-6-6-6
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I have finally decompressed from the end of my final Captains Career
Course as an instructor. I'm ready to get back after some CrossFit
for real. No more smelly Army PT if I can help it. Today is a rest
day so I'm knocking out my annual physical and tomorrow I start
tackling the WODs from the main page as is (fingers crossed). Focus
will be on weaknesses like pull ups, handstand push ups, double
unders, etc...
Wish me luck and stay tuned...
Sent from my iPhone
Run for 5 minutes. Rest for 5 minutes. Run for 4 minutes. Rest for
4. Run for 3 minutes. Rest for 3. Run for 2. Rest for 2. Run for
1 minute.
Total distance: 1,800 meters
Maintained 6:40 mile pace for the first two runs for sure. Got tired
quickly after that and had a hard time counting up all my laps let
alone figuring my pace on the last three runs. Actually only slipped
that pace on the 3 minute run. That one and the last two were
brutal. It was to get out in the Vibram Five Fingers though.
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Power Clean 5x5
Shoulder press 5x5
Front squat 5x5
PC: 95-115-135-135-155
SP: 75-95-95-115-115
FS: 115-135-135-155-175
1-min rest after 1st set. 2-min after 2nd set. 3-min rest after the
rest.
1st time 5RM PRs on all 3. Good starting point for some SS-esque
programming.
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1946 APFT
Pull ups - 10 (7 last time)
Squat thrusts - 50 (45?)
Push ups - 40 (35)
Sit ups - 50 (40)
300yd shuttle run - 1:01 (1:04?)
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Push up progression
3 sets of regular push ups
1 set close hand push ups
1 set wide arm push ups
1-min rest between each set
**Chest to deck
25-25-25-13-12
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Power clean
95-115
Press
75-95
Front squat
115-135
Felt a little better today. Only did two rounds per exercise and
rested about 60 seconds between each set instead of only 30.
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Worked on this with CrossFit Keith. Worked well as I was able to get
more weight than I usually get by myself.
Perform alternating sets with a partner of 8-6-4 reps then increase
weight and repeat until get to a max weight.
Power clean 95-95-115-125
Press 75-85-95
Front squat 95-115-135
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FRIDAY 081031
Maybe two or three of the worst days of my life between these two posts (TUE - FRI). Got some stomach virus bug (I think from the little boy who had projectile vomit and poo last weekend now that I think about it) and it had me upside-down. Chocolate Yoohoo coming out of my bum for 16 hours, some Maalox and a disturbing 1-lb Lord's Kitchen burger to jam me up with some killer heartburn that woke me up in the middle of the night making me think I was going to die, or at least poo and throw up all at the same time. Crazy week.
Luckily, Friday's workout was kettlebells so I got to take it kinda easy (low-impact anyway). Did a big warm up with my kids with every Kb exercise I could remember (just threw away my 3x5s when I cleaned out the car last month). Then we went through a new workout I found somewhere... Breathing Ladders.
Kb Swing Breathing Ladder (1-20)
1 Kb swing
rest 1 breath
2 Kb swings
rest 2 breaths...up to
19 Kb swings
rest 19 breaths
20 Kb swings
took about 10:34 so we stopped there, going back down from 20 to 1 in under 20 minutes would be interesting. Using an actually heavy Kb would be good too (used 12kg -- thank goodness).
Update: going with the junk food all morning, chips to "coat the stomach" only gave me more heartburn but the sprites caused "good" bubbles making me belch and fart all morning which was at least fun if not "helpful". How's that for a prescription, burp and fart til you feel better... LOL. Started to feel like total ass by the time lunch came around so I wasn't going to eat but I couldn't pass up the Toll House Pie and ice cream from Josephines... mmmmm... That made me feel like a million bucks til we went out for Halloween and my one jumbo Crown & Coke kicked in the heartburn (again). Not to worry, the chips and hummus and bacon wrapped shrimp and jalapeno slices must have done the trick because I feel back to "normal" this morning and think I'll take the fam out for some pancake breakfast before our workouts just to make sure I'm all better... hee-hee.
Glad to be back (I hope). Looking forward to getting after the training next week and recommitting to the diet, the steak and broccoli was getting a little tiresome so I just picked up the recipe book from Performance Menu. Should be good. Wanna keep momma and me headed in the right direction on the scale (wink).
Read a great article in the November Performance Menu from Josh Everett about training and recovery for old farts (he's about 35) which is cool because he is the only one to place in the top three in the last two CF Games. He's obviously in killer shape but he doesn't follow the CF WODS and focuses on sprinting and Oly lifts with two rest days per week for three weeks then he takes a week off (easier?) every month. I have definitely been overtraining... hope getting smarter and training less actually helps my performance. Still want to focus on all of my weakness everyday as skill work to see if that helps too (think double unders, pull ups, push ups, handstand push ups, POSE techniques, etc...)
All-in-all, looking forward to think "hard reset" that has been the last few weeks as I struggled to figure out what my body was telling me...
Power Cleans
95-115
Press
75-95
Front Squat
115-135
Getting easier = getting stronger? Will try three weights for each
lift when I have more time. This one only took 25-min...
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Perform as many perfect push ups (chest to deck) that you can in a row. You can only pause in the front lean and rest position (plank position). If you rest for more than two seconds, you have to jump up and run 400 meters. Do push ups again to "failure" and then run another 400 meters. Continue until you get to 100 perfect push ups.
10:33
Push ups:
22-21-20-19-19 (101)
400s:
1:47-1:55-1:58-1:58
Need to get on the push ups and get this down to four sets of 25. Got 10:10 last time. Probably should have had some dinner last night...
FRIDAY 081024
Run 800m
40 squats
30 sit ups
20 push ups
10 pull ups*** (dead hang; no bands!!!)
6:48/3:15 - (800)
Broke my students down into two groups of 7 this morning and tackled a bunch of calisthenics.
Team workout:
200 pull ups
300 sit ups
400 push ups
500 squats
Both teams knocked it out in just under 15 minutes. Going to have to make this one harder next time... "Burpees anyone?"
No running today, I can barely walk and I'm not looking forward to more stairs... My calves are still trashed two days after the Vibram Five Fingers 5k experiment. Going to have to run some more to get used to that. Really felt like I could've run faster but I didn't want to gork my form and REALLY hurt my feet, ankles, calves, etc...
I'm kinda excited to get faster and run by people in my crazy shoes... going to have to add some Long Slow Distance back into the repitoire...
Combat Medic Run
7:53
8:05
8:33
First "long" run in my vibram five fingers. Feet and calves were
barking but I think I could go faster next time as long as they
continue to hold up okay...
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CFWU (3 x 5/6/7)
8/6/4 (30-sec rest btw sets)
Power clean (75/95/105)
Press (65/75/85)
Front squat (115/125)
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Week 3 - Day 1
25-17-17-15-Max
(12/86)
This was assuming a max of 30+. Starting over on this challenge since
my APFT push ups didn't really improve. I'm thinking that 100 PU in a
row will help me on the upper body strength for pull ups, etc...
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Got the blood drawn yesterday to do some labs to see where my health is at as we start into this Paleo clean-eating thing. Mostly so we can see how much improvement our health will make in a few short months.
Got some not to startling news back as the first labs were tested and posted to my medical records. My kidney function is looking a little suspect (maybe to increased protein intake this past week???) and my white blood cell count is way down like I fighting an immuno-suppressing illness of some kind. I'll have a doc look at it more closely next week but what it confirms for me is that I have been over training in preparation for this week's APFT.
I feel okay but I've been pretty run down, tired alot, having trouble sleeping all the way through the night and just borderline exhausted. I guess I was riding that fine line a little closer than I anticipated. That's all good to know though, that you just need to listen to your body when it's trying to tell you to take it easy for a week or two to get back on track.
Drastically changing the eating habits will take some time to get used to as well, so I'm going to be taking it easy for a month or so and really see how much of my fat loss is diet related and not exercise related. It amazes me how much we've all been brain-washed into believing as long as your just workout a little bit more, you can burn off all that crap we like to eat all day long. Too bad it doesn't work that way. No amount of exercise, no matter how intense, is going to off set stuffing all that crap down your pie hole.
Sorry for the rant, but I don't want to forget this lesson anytime soon.
WEDNESDAY 081008
Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front squat, 9 reps
135 pound Push Jerk, 6 reps
22:01
Started with 115 pounds for first round and quickly scaled down to 95. CF always does that to me. Always looks easier on paper. Damnit...LOL.
TUESDAY 081007
Record APFT
2-min max push ups
2-min max sit ups
2-mile run
65-80-14:34-283
Push ups were better but much weaker. Got 61 last time with chest to ground on every rep. Need more work on max sets. Sit ups were easy as usual, coulda got 82 but don't like the 82nd Airborne at Fort Bragg since I'm a former 101st guy and I'm not getting 101 sit ups... Run broke it off in my ass, first two 800s were great, was on pace for 13:30ish and was ahead of Jim Perkins but I ran out of gas.
I hope this Paleo eating will get my body weight down to something more manageable and I'm going to hit the running hard twice a week versus once or twice a week. Probably need more hill sprints as well. Also, going to cut back on my training load until I feel better and/or start getting more sleep/recovery. I think I burned myself out getting ready for this stupid APFT. At least I got at least 90 in each event for the PT patch.
MONDAY 081006
800-50-50
3 rounds for time of:
Run 800 meters
50 push ups
50 sit ups
17:30
Scaled to 800-25-25 and took it easy the day before the APFT. (Should have taken the day off after warming up, maybe hit one set of push ups and a sprint or two to loosen up)
SUNDAY 081005
Tabata Something Else-ish
Tabata Push ups
Tabata Sit ups
Tabata Sprints
Did 6 sets of push ups and sit ups, did all 8 sets of the sprints. What a smoker. The 20 seconds gets me about a full football field, guess I'm not headed to the NFL any time soon...LOL
FRIDAY 081003
Tabata Something Else-ish
Tabata Squats 15-16-15-15-15-15-15-15
Tabata Push ups 15-10-10-7-7-6-6-5
Tabata Sit ups 11-11-11-11-11-11-11-11
Tabata Sprints
Smoker
5 rounds for time of:
5 push ups
10 burpees
400m run
14:44
PU/B: :49, 1:12, 1:09, 1:12, 1:05
400s: 1:47, 1:46, 1:56, 1:58, 1:46
Sent from my iPhone
42 seconds faster than a few weeks ago but this one won't get any
easier. Always a suckfest...
800s:
3:22
3:30
3:41
50-50:
2:51
3:09
3:31
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FRIDAY 080926
6 x 400m sprints
2-min rest btw sprints
(18:42)
1:19
1:27
1:23
1:28
1:25
1:27
Felt pretty "good" about the effort. Hope it's not too little, too
late for the OCT APFT in ten days. Oh well, at least I've seen the
light on the benefit of running at least twice a week.
My kids did really well for their first real workout. They've got
pretty good attitudes so far. I'm impressed...
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WEDNESDAY 080924
1946 APFT
7 deadhang pull ups
41 squat jumps
31 close hand push ups
45 straight-leg rocky sit ups
:55 second 300yd shuttle run
(5x60yd)
Okay with that, looking forward to big improvements by November.
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"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Decided to spin this one after the first cycle. Got three rounds in 2:45 and hit the timer for a one minute break. Then I did three rounds in each set and just timed the whole thing and the splits for each set including each one minute break.
Smoker.
Round 1: 2:46
Round 2: 3:00
Round 3: 2:39
Round 4: 3:10
Round 5: 2:45
Total time: 18:22
2 x 12 CFWU
Grace
135 pound Clean & Jerks, 30 reps
(7:35) 115 pounds
WEDNESDAY 080917
Jim Perkins swim workout
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TUESDAY 080916
Nothing to write home about but still a PR and I'll take it. Got the
first 11 thrusters, wondering if I shouldn't just do sets of 7 and
closely monitor rest breaks. What I wouldn't give for a real pull up
bar...
Sent from my iPhone
FRIDAY 080912
5 rounds for max reps of:
BW Bench press
Pull up
BW Back squat
(185#)
BP - 8-7-7-7-6
PU - 8-7-6-7-6
BS - 7-7-7-6-6
Wow...talk about metabolic distress...
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"Easier" treadmill run today. Only time for one round of CFWU w/ 2x15
OHS at 45#. I think I'm ready to start adding weight to those jokers...
Jumped right on the treadmill and got after it, 1.5 incline. Spent
first minute on 10:00 min/mile pace, second minute at 9:00 min/mile
pace then cranked it up around 6:48 min/mile pace as long as I could.
Had to start dialing it back at the 8:00 min mark but was able to hang
on for a decent 13:20 for 1.8 miles at 1.5 incline.
This might be a good one to revisit after two minutes of sit ups and a
short warm up run. Want to try out some better interval runs like
1:00/:30 harder/easier...gotta love gamin all these CrossFit workouts...
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TUESDAY 080900
"LINDA"
10-9-8-7-6-5-4-3-2-1 reps for time of the triplet:
Deadlift: 1-1/2 x bodyweight
Bench Press: 1 x bodyweight
Clean: 3/4 x bodyweight
(28:11)
185# DL
155# Bench
95# Squat Clean
Ouch...
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"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.
Holy crap, don't try to do this one by yourself. You'll never be able to keep score. Luckily, I asked my wife to score these as I went along...
FGB (270-101-87-82) Wall ball (30-27-22) SDHP (22-19-17) Box Jump (15-13-13) Push Press (19-16-17) Row (15-12-13)
...ouch!
3x5 CFWU
Left shoulder and right elbow sore from yesterday, took it easy on the
pull ups.
10x135
5x185
195
200
200
200
200
Was feelin it after the first set and knees kept bowing in on the way
up so I didn't want to push it.
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Dumbbell Bear Complex
Got hit with this one in May at CrossFit St.Louis and it kicked my butt then. I was using 20s and I didn't finish without cheating. Damn you Laurie...
Tried it again a month or two ago and was ready to move up to 25# dumbbells.
Tried out 30# DBs today and smoked it. Ready for 35s for sure...
Db Bear Complex
5 x Db Deadlift
5 x Db Hang Power Clean
5 x Db Thruster
Perform this "complex" every minute on the minute for 20 minutes. I was able to bang these out with really good form in 33 seconds for all 20 sets. Laid down to recover after round 10, 15, and 18. Piece of cake. Smoked me for the rest of the day though. Sore and tired from top to bottom. Love the workouts that do that. Can't wait for tomorrow...
SATURDAY 083008
Four rounds for time:
Run 400 meters
Rest 2 minutes
1:22-1:24-1:29-1:27 (5:42)
CrossFit Kids Cert - Ramona, CA
CF DodgeBall
Black-10 Burpees
Green-10 push ups
Purple-10 squats
Red-10 sit ups
Squat races
MB Carnival toss
Three ammo cans
CF Baseball
10 squats
10 Burpees
10 thrusters
10 pull ups
Tire flip / hop thru / tire flip relays
tie breaker
What a blast!!!
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3 rounds for time of:
50 Squats
7 muscle ups
10 hang power cleans (135#)
Subbed 21 pull ups / dips
25:39
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Run 800m
50 pull ups
100 push ups
150 squats
Run 800m
20:25 (3:31/3:58)
As Rx'd even on pull ups...woot!!!
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Got this from the lifter/thrower Dan John on his dot org site. Some very good info there. Makes we want to take up the discus as a masters workout...hmmm...
Modified the first lift as I was working with a newb (Kevin)
Rapid Ascent Program (every MWF to build a baseline of strength and fitness)
8-6-4 Power Clean
8-6-4 Press
8-6-4 Front Squat
Perform the power cleans as a super set with a partner or two, start with a low weight and do all three sets at that weight (8-6-4) rotating between lifting partners every set. After successfully completing the 8-6-4 at one weight, keep moving up in weight after every three sets until you get to failure in one of the sets. Repeat the process for all three lifts.
8-6-4 Power Clean (used OH Squats) 45-65-95
8-6-4 Press 45-65-75
8-6-4 Front Squat 95-115-135 (love these)
Week 4 - Day 1 (Take 2)
27-20-20-17-Max
15/99
Thought a week off would get me over the hump. Now I'm not sure I don't need to do some push ups every day. Might jump into the pull up challange and just do the recommended 3xRM every morning...
For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps
19:02
This is a good one. Gonna keep this one around to see if I get better at running or pressing heavy-ish weights overhead. Noticed the traps got really "swole" from this one. Made me think of all the losers that were in the gym last week doing all the "heavy" shrugs. Dumbasses...
Gawd, I love CrossFit!!!!!
FRIDAY 080822
Set out four orange cones to be "bases". Perform squats at "first", push ups at "second", sit ups at "third" and burpees at "home plate".
Reps of 10-9-8-7-6-5-4-3-2-1. Perform 10 reps of each exercise while sprinting between bases. Perform 9 reps of each exercise...
Forgot to hit the timer for once but it was 10-15 minutes for everyone. About 11 minutes for me.
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest there the first 8 intervals are pull ups, the second 8 are push ups, the third 8 intervals sit ups, and finally,
the last 8 intervals are squats. There is no rest between exercises.
61 pull ups* (*Large Iron Woody Band)
71 push ups
95 sit ups
120 squats
pull ups 8-8-8-8-7-7-7-8
push ups 10-10-10-10-8-8-7-8
sit ups 12-12-12-12-12-12-11-12
squats 15-15-15-15-15-15-15-15
Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep
BS 225-235
SP 115-135 (fail)
DL 265-275-285 (fail)
Wasn't feeling it after the push ups and Squats so only used two
attempts each. Got the same weights as last month so I was still
pleased. 125 shoulder press is within reach...
Sent from my iPhone
Week 4 - Day 1
27-20-20-17-Max
13/97
Finally hit the wall on push ups. I think yesterday's heavy thrusters
really took it out of me. That and Saturday's garbage-fest didn't
help. Gonna have to figure a way to manage my recovery for this to
work...
Sent from my iPhone
Three rounds, 15-, 12-, and 9 reps for time of:
135# Thrusters
Muscle ups
Yeah right, I don't even have a 135# shoulder press...yet...
Subbed:
15-12-9 115# Thrusters
30-24-18 pull ups / dips
(28:26)
Brutal. Did one set of 5 thrusters then it was sets of 2. P/U & PU
were all sets of 3 on Jimmy Brought's short ass pull up bars. Too bad
the dorks doing inverted cable-crossover labia lifts are always
getting in the way..
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THURSDAY 080814
Six Week Push up Challenge
Week 3 - Day 2
27-19-19-15-Max (90-sec rest btw)
24/104
Despite a max of around 32-33 I am still able to knock out 104 perfect push ups in under five minutes. That's pretty cool right? I think this challenge is going to get interesting. Still feeling really good. My push ups have been getting narrower as I go along. Tried a wider-arm push up and didn't like it at all, weird.
I hope my other workouts don't hinder my efforts. Looking at week 5, I'm pretty sure I'll have to redo that week to get all the numbers but a 7-week challenge is still really good and I'll definitely be ready for the APFT in OCT.
Find a new Max day today.
Got 32 today.
Maybe more warm up would produce more push ups...??? Hmmmm....
Week 2 - Day 2
16-13-11-11-Max
27/78
Finally slowed down on the improvements. Gonna be work starting next
week.
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Run 800m
Run 400m backwards
Run 800m
Run 400m backwards
12:41
3:17
2:49
3:46
2:48
Ouch. Would have been interesting to see what a third 800 would have
been like, brutal I'm guessing. Call it a CrossFit hunch...
Sent from my iPhone
This is a continuation of last week's 30 MU for time. Was shooting for 100 pull ups and 100 dips but I was already smoked at the 20-min mark so I cut it off. Upper back is hurting again and now I can't really turn my head all the way left and right and I hate it. Same damn judo/combatives injury and I don't know why...HELP!!!
CFWU
3x5
Tabata Squats
12-17-15-15-15-15-14-13 (12 or 116)
Anyway, got to 78 pull ups and dips going by 3s. Not sure if pull ups are getting any better or not. Still can't string together more than two good ones then I lose my timing. Drat!!
Week 2 - Day 1
15-13-10-10-Max (:60 sec rest btw)
30/78
Numbers still going up and up. Crazy. Tweeked back again though. Shoulda warmed up probably but if I don't squeeze this in when I wake up I have a hard time getting it done after a WOD...
Looked at next week's numbers. 25-17-17-15-Max...woohoo!!!
FRIDAY 080801
100 Push up Challenge
Week 1 - Day 3
15-13-10-10-Max (2-min between each set)
27/75
I continue to do more push ups every attempt despite a bunch of dips or whatever. Interesting. Max has gone up all three times too. Very interesting. I'm excited to see how well this is going to work. I think all the rest is the key (i.e. every other day and increasing the rest periods throughout the week...).
Week 1 - Day 2
12-12-10-10-Max (:90 sec rest btw sets)
(25)/69
Felt faster today on the first 10-15 of the last set. Hopefully that is a good sign. It definitely feels like enough PU work, hopefully it doesn't turn into too, too much. I'm glad I am doing all of my push ups chest-to-deck. So tired of looking at "Army" and "AMEDD" push ups...
CFWU
3x10
4 x 800m Run (rest exactly 3 minutes between each set)
3:23
3:18
3:20
3:18
13:19 - 14 seconds slower than last time but I ran better than I felt. Didn't get nauseas by the third lap either. All in all, not bad. Might look at adding an occasional running WOD on Sundays depending upon how I feel. Been feeling pretty smoked lately, probably time for an easy week (not for my students though, gotta start tightening up the screws...LOL!!!!)
Shoulder/upper back was still tweaked so I didn't mess with the press
or deadlift. Felt pretty smoked today.
185-225-225-245(F)-225
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Lil Runny Angie
Run 400m; 50 push ups
Run 400m; 50 pull ups
Run 400m; 50 sit ups
Run 400m; 50 squats
16:40
Tried to take it easier on the runs and save some for the calesthenics. Still came in on the first 400 at 1:41, 1:50ish for second one and 2:11 for third and 2:15 for last one. Squats took 1:10 or I would have had 16:30. Pull ups destroyed me (again) even with the large Woody Bands. Can't imagine doing this one as Rx'd. Ouch. Another great workout though. Loving the variety. Beat this one by 31-sec since the last one in May (17:11) and 21-sec since March (17:01).
FRIDAY 080724
Fran (10:57)
Got 11:22 in May.
Smoker today, was shooting for 10 minutes flat with 4 min for first round, 3 for second and 2 for last. First round got me. First 7 thruster were pretty good but the last set of 7 really gassed me. Make that the last set of 5 & 2. Felt pretty good though, put together two sets of seven pull ups as well and nothing smaller than sets of three until that last two. Overall happy with the effort. Waiting for the pull up bars didn't help my time any and I'm not sure it helped my resting. Gonna have to stick to a set rest period, either 15 or 20 seconds. We'll see...
WEDNESDAY 080723
Push Jerk 3-3-3-3-3
115-135-135-155-155
Not bad, will shoot for 155 all the way across next time. Pretty sure I can do more but want to see if I can do that much first.
CWCF Benchmark
800m run
40 squats
30 sit ups
20 push ups
10 pull ups* (lg band)
(5:58)
Sent from my iPhone
Weighted pull ups, 1-1-1-1-1-1-1 reps
20-25-35-35-30-25-25
It always feels a little weird leaving the gym after only 7 reps but I
always feel it by the time I post my results...
Sent from my iPhone
Took 45-seconds off this one since the last time we did it (March). Pretty good considering I hadn't focused on push ups at all nor running, plus, ran in yesterday's WOD and this is day 3 of workouts so I was already smoked from the squats. Maybe this CrossFit stuff really works...LOL!!!
15 push ups
1 pull up
13 push ups
3 pull ups
11 PU
5 P/U
9 PU
7 P/U
7 PU
9 P/U
5 PU
11 P/U
3 PU
13 P/U
1 PU
15 P/U
12:51
SATURDAY 080712
CFWU: 3x5
Skillz: Handstand push ups
Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups (20 pull ups/20 dips)
Completed two rounds before Pukie reared his ugly head and brought me to a screeching halt. Something about all those GHD situps and going over backwards that made me want to chuck. Got through all of the third round except the last 4 Muscle Ups (16 pull ups and dips).
Not looking forward to this new workout anytime soon...
WEDNESDAY 080709
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
BS 235 (+10)
SP 115
DL 275 (-25) no bumpers and a little smoked from BS and SP?
CFWU (3x8)
5 rounds for time of:
5 reps 275# Deadlift (185#)
10 Burpees
(9:50)
With a continuously running clock do one pull-up the first minute, two pull ups the second minute, three pull-ups the third minute...continuing as long as you are able. Use as many sets each minute as needed.
Just got to round 11 but it was the first time I've done this workout
with real (kipping) pull ups. Mostly sets of 2 but quite a few sets of
three. Grip and timing the kip were the limiting factors but I was
strong enough to get my chest to the bar early on.
Last time (080301) I got to round 12 with the large IronWoody bands.
What a sweet improvement.
5 rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front squat, 9 reps
135 pound Push jerk, 6 reps
Scaled to 95# (thank God).
26:57
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Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
10x45
5x95
Performed these every two minutes on the two minutes...
SP 105-105-115-115-125(failed)
PP 105-115-115-125-125
PJ 95-105-115-115-115
A little more rest on the 125# shoulder press and I think I would have
had it but I'll keep the rest periods uniform so I can get out of the
gym faster and see how much my recovery between each set improves as my
strength improves.
Push press felt really good, three reps is not too bad so I'll
definitely go heavier next time.
Push jerk really smoked the wrist, stretching and strengthening the
ligaments pretty good. It will be interesting to see how this improves
my overall performance. Hadn't done these heavy enough yet, felt good.
Three rounds for time of:
800m run
21 Kb swings (1.5 pood)
21 Thrusters (95#)
21 Pull ups
(25:56)
16kg Kb
65# Thrusters
Medium ironwoody band
Sent from my iPhone
Every minute on the minute for 20 minutes:
5 Db Deadlift
5 Db Hang Power Cleans
5 Db Thrusters
Smoker. Ready for 30-lb though. Got through better this time than a
month ago at CFStL.
Sent from my iPhone
Found this one on the forums and thought I'd give it a shot. Figured out I would "out-smart" CrossFit and break down those push ups into sets of 5 every 15 seconds. That would give me a "respectable" 400 push ups in 20 minutes. I mean, seriously, five push ups is EASY. It took 2 short minutes for CrossFit to once again "break it off in my ass" and show me who's really in charge. Great job (once again) Coach.
So I ended up doing 2 minutes worth of 5 push ups every 15 seconds, then 2 minutes of 4 push ups every 15-sec, then 2 more minutes of 3 push ups per 15 seconds then I suffered through the remaining 14 minutes of push ups (are you kidding me, 20-min worth, that's just...CRAZY). Totaled out at 246 and I have a newfound respect for those fire-breathers that post in the comments sections, 300-400+ ARE YOU KIDDING ME!?!?!?!!!
Did I mention that I love that CrossFit has me thinking that nothing is impossible in the first place, continues to kick my ass on a daily basis (God bless those rest days), and thirdly, well, lost my train of thought but you get what I'm saying...
400m (1:20)
40 squats
30 sit ups
20 push ups
10 burpees (instead of pull ups)
(4:41) smoked
It's crazy how intense this short 5-min workout can be. I will feel
this all day.
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100m swim
30 push ups
21 Kb swings (16kg)
100m swim
25 push ups
15 Kb swings
100m swim
20 push ups
9 Kb swings
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ACFWU
Max rep pull ups (13)
Max rep ring push ups (17)
3 rounds for time:
15 DB thrusters (25#)
20 box jumps
25 Kb swings (55#)
30 Med Ball slams (10#)
(14:38)
Sent from my iPhone
Overhead Squat
1-1-1-1-1
Front Squat
1-1-1-1-1
Back Squat
1-1-1-1-1
Trying to increase the weight for every set. Did a set every two
minutes.
OHS 65-85-95-105-115
FS 95-105-115-135-155
BS 175-185-205-215-225
Sent from my iPhone
FRIDAY 080613
RADIO (19:33*)
Run 400m
20 push ups
Run 400m
20 push ups
30 sit ups
Run 400m
20 push ups
30 sit ups
40 squats
Run 400m
20 push ups
30 sit ups
40 squats
50 box jumps (we subbed pull ups - I used large woody band)
This is a good one, gonna keep this one in the repitoire. It's amazing how bad some people's form gets just because they want to beat the other person. I may have to monitor people's form and skip some of these metcon workouts and just hit some weightlifting afterwards.
More CF Intro for the poor non-PTing OBC instructors.
Used the 10-min Warrior Challenge WOD for this one and broke us down into two teams (4 & 5 people).
WOD as a team with only two members performing exercises at a time. Rotate as required.
100 Burpees
200 Pull ups
300 Sit ups
400 Push ups
Our group of 5 won I think by breaking the exercises down into sets of 5 (or 4 for the push ups). Took us just under 20-min. Very good workout and could be modified to fit the number of people you have (groups of 6 members probably works best).
So individually this workout shakes out to about 20 burpees, 40 pull ups, 60 sit ups and 80 push ups. Pretty easy really. I thought it was funny that the boss's strategy didn't work as well, for example, they broke the push ups down into 25, 15, and then sets of 10 and all of them ended up going to their knees during the push ups. Ooops...
Intro to CF for OBC instructors.
5 push ups
10 burpees
400m run
Was on pace for 1-min PU/burpees and 2-min run through three rounds
then I ran out of gas.
I think my ten day vacation of poor sleep caught up with me.
Sent from my iPhone
Another great workout with Laurie and company. I don't know where she gets'em but they are always a doozy. I hope when she gets into her new space she can get her folks on the Main Page WODs. I know she asks about them all they time and I think she and I both miss following the Main Page to see where it would take us.
4 rounds of:
30 DB OHS (25# one-handed, 15 each side, opposite hand reaches down for the ground)
20 Slamball swing-throughs (18#, touch ground in DL stance, bring ball up to overhead)
20 Box jumps (20")
30 Half TGU (25# DB, 15 each side, sit up to straight arm and back down)
(didn't start watch but it was longer than 35-min...)
SATURDAY 080607
Laurie got us with another one today. 8 of the ladies laid out on the
white board for all to partake.
"How many do you think you can do in the 35 minutes remaining in our
hour-long session?"
I chose the ones without cleans (sorry Grace) and tried to get in some
good pull ups. The timing on my really big kip is getting better, I
am putting together more sets of three and my increased strength
allowed me to do a couple of sets of 7 during Barbara.
1 round of Barbara (normally 5)
20 pull ups
30 push ups
40 sit ups
50 squats
1 round of Eva (normally 3)
800m run
30 Kb swings (44#)
30 pull ups
Jackie
1000m row
50 thrusters (45#)
30 pull ups
(34:17) total
(6:51) Barbara
(12:10) Eva
(15:16) Jackie (13:03 in April)
Sent from my iPhone
Tried to take it easy and go with iddy-biddy 25# DBs...didn't work...
DB Bear
Every minute for 20 minutes of:
5 DB DL
5 DB Hang Cleans
5 DB Thrusters
I managed 5 of each for the first ten rounds then I had to back down
to 4 of each. Dumbbells are no joke...
Sent from my iPhone
More punishment from Laurie at CF StL. I think these workouts might be more brutal than Alamo. Never thought I'd say that. The diet is going really well but I still feel like a big lazy bag of shit as I smoke myself on all of these workouts. I guess it is never supposed to get any easier but I thought some of them might get faster?!?!?!?
Run 400m
21-18-15-12-9-6-3 of:
20" Box Jumps
20kg Kb Swings
Push ups
Ring rows
Run 400m
(26:03) and I didn't beat the 53 yo man that went earlier in the day. I hope he had a smaller Kb or something...LOL
Went overboard on this workout but if heavy lifting is what you want...heavy lifting is what you got. Went with 225# deadlifts. Ouch.
10-2-10 Deadlift-Burpees-Sit ups (ab mat)
9-4-10 Deadlift-Burpees-Sit ups (ab mat)
8-6-10 Deadlift-Burpees-Sit ups (ab mat)
7-8-10 Deadlift-Burpees-Sit ups (ab mat)
6-10-10 Deadlift-Burpees-Sit ups (ab mat)
5-12-10 Deadlift-Burpees-Sit ups (ab mat)
4-14-10 Deadlift-Burpees-Sit ups (ab mat)
3-16-10 Deadlift-Burpees-Sit ups (ab mat)
2-18-10 Deadlift-Burpees-Sit ups (ab mat)
1-20-10 Deadlift-Burpees-Sit ups (ab mat)
I wasn't going to type out all of the exercises but my low back and hamstrings and thighs and shoulders (?) and forearms all insisted. Got a little overzealous with the pull up warm up forgetting how much those and DLs both smoke the grip and the forearms. Glad this one wasn't for time since the weight was too heavy to do that safely. This one took me more than 30 minutes. It was a good one though. Still not sure which was worse, the burpees or deadlifts. Not that stopping to breath after each sit up was any easier but at least I was on my back for that one...
First time as prescribed I guess. The pull ups always kill me but holding 7 minutes per round was pretty good I thought. I could have pushed a little harder but I'm going to go to CFStL six days in a row this week so I decided not to kill myself. I don't have any trouble checking my ego at the door, not when your ego is as big a slacker as mine....LOL. Did better than I thought I would on little sleep, got sucked into a great book last night and was up til 2 a.m. trying to get to the ending. Got to within 5 or 6 chapters. Gotta run, want to find out who dies...LOL.
5 rounds for time of:
12 Pull ups
12 Kb Swings (45#)
12 Burpees
12 DB Lunges (25# - each leg)
12 DB Press (25#)
(26:43)
Alternate sets of push ups and sit ups.
PU: 20-19-18-17-16...3-2-1
SU: 1-2-3-4...17-18-19-20
(20:40)
Sent from my iPhone
Memorial Day WOD
"Murph"
Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile
(48:07)
8:14-30:53-4:43/4:14
Sent from my iPhone
CFWU
CWCF Baseline Workout
Run 800 meters (3:19)
40 squats
30 sit ups
20 push ups
10 pull ups
(6:22)
Frog jump warm up
Run 600 meters (3:04)
10-9-8-7-6-5-4-3-2-1 of:
Pull ups
Burpees
Sit ups
Push ups
(19:29)
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Frog Jump warm up
6 rounds of:
30-sec ring rows
30-sec Kb push ups
3 rounds of:
30"/30" DB push press (30#)
30/30 Kb swing (45#)
30/30 box jump (24")
"Scaled" workout for time:
42 push press
41 Kb swing
45 box jump
(7:46)
Sent from my iPhone
Test drove the upcoming CrossFit PT competition for the students
Monday. Glad I did, gonna have to modify that bastard.
800m run (3:20)
3-min Cindy (3 rounds + 11 squats)
Tabata Sit ups (66)
2-min Burpees (22)
100m Bear Crawl (1:36)
200m 14# Med Ball throw (1:25)
Tabata Push ups (62)
Sent from my iPhone
Smoked after Wednesday's workout and Thursday's squats and little
sleep again last night. Was shooting for a 17 second improvement at
21:00 flat. Knew I wasn't going to make it after a 6:48 first round.
Still ran an 'easy' 3:36 first lap. Can't get push ups and sit ups
under 3:00. I think I'll just suffer through 5x10 every round.
Switching every 5 reps takes too much time. I'd still like to see
what my HR was throughout.
Runs: 3:36, 3:45, 4:15
Rounds: 6:48, 7:29, 7:25
Sent from my iPhone
Tried to get 6 rounds of 12 push ups. Got the first four rounds no problem. Had to break up the last two sets into threes. Lost track of reps for the last two and probably pushed through the whole rest period. Not positive what I got but it was at least 60. Did about 3 extra in the 5th round and did finished up with more reps after it was over to bring me to 101 total reps. Air Assault!!!!
12-12-12-12-6-(3)-6-(9-4) [101]
Didn't keep track of my splits but I spent more time doing push ups and less time running. I was on pace for 10:30 until the second to last set of push ups. I was getting about 30-sec for 20 push ups and 2-min for each 400 meters (including time to catch breath before more push ups). Got 25-20-20-18-18 push ups. First two sets were great. Last three were a struggle. Last set I was doing two and three at a time with a quick pause between for a break. I'm wondering if just trying to do 5 sets of 20 would make those any easier. Then I might get to focus on my run time splits and really bring my time down....hmmmm....gotta love the way CrossFit messes with your head...LOL
THURSDAY 080508
21-15-9 reps of:
225lb Deadlift
Handstand push ups
(135# DL/2:00-1:00-:30 Handstand hold)
WEDNESDAY 080507
Rest Day
TUESDAY 080506
Rest Day
Sent from my iPhone
MONDAY 080505
20 push ups
20 sit ups
20 squats
100m swim
5 rounds for time:
4:09-5:02-5:10-5:16-5:00
Workout #2 of day two of the cert. Good introduction to the
effectiveness of Kb swings.
Run about 400 meters
21 dumbbell swings (30#)
12 push ups
3 rounds for time.
Pretty good splits, 2:50, 2:51, 3:03.
Sent from my iPhone
Workout #1 on day two of the cert. Not for time, much worse by-the-
numbers with the whole group. No better way to hammer away at proper
form.
Sent from my iPhone
SATURDAY 080503
Second WO of the cert was the scariest one there is. First time I've
done it as Rx'd...woot!!!
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SATURDAY 080503
First workout of the cert was my biggest fear. But it was somehow
easier to suffer through in a gym full of people..
16-14-12-10-10-10-10-11
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Laid out four bases. Run to first, 10 squats. Second, 10 push ups.
Third, 10 sit ups. Home plate, 10 burpees. Complete 10 times around
the bases for 10-9-8...3-2-1 reps at each base. Smoker.
Played with dip bars and slosh pipe. Fun.
THURSDAY 080501
Rest Day
Played with handstands.
Sent from my iPhone
WEDNESDAY 080430
Rest day? today. Took my guys to the gym for some weightlifting.
Eventually worked towards 1RM. Good workout but not a great idea on
sticking some newbies with 1RM without first hammering form with empty
bar first. Damn I'm dumb! But they still went with it and did well
as usual.
Hitting the full CFWU for three sets of 10. Gonna start doing that
every night until 3x15 becomes easy. Would like to work that into a
weeknight timeslot that includes training actual clients.
Sent from my iPhone
TUESDAY 080429
Did the CFWU at home with real GHD back extensions and sit ups and
real pull ups and dips. Broke it into 5 sets of 4 for the pull ups.
As rx'd becomes a smoking workout...kinda sad, I thought I was in okay
shape.
Sent from my iPhone
MONDAY 080428
Conplete a 20-min run, stopping every two minutes for 10 push ups with
a continuously running clock. Measure the total distance run. Ensure
perfect form on all 100 push ups. (2.25 miles)
Sent from my iPhone
SUNDAY 080427
Another trip to Alamo CF with Matt and Kearson for some more torture.
Started out with basic squat clinic to solidify form. Finished with 4
rounds of Bottom-to-bottom Tabata squats. Ouch, since when did 20-
seconds of squats become a rest period? Spent a little time on DB
Push Press form with four more rounds of Tabatas resting in the locked
out overhead position.
Finished up with a game of "baseball". Teams of two, one person
starts by running to "first" base for 10 push ups, run to 2nd for 10
air-to-ground squats, to 3rd for 10 tuck jumps and home for 10
burpees. One teammate rests while the other is rounding the bases.
Complete AMRAP in 20 minutes.
Sent from my iPhone
SATURDAY 080426
Rest Day
FRIDAY 080425
Went to Alamo CF with Kearson and Matt on our day off for Battle of
the Flowers. Battled it out against the other classes to see who
could hang.
In a group effort AMRAP in 20-min of:
9 Burpees
12 Ring Rows
15 25# Goblet squats
18 25# Push Press
21 Box Jumps
We averaged 4 rounds of everything in our group of five...
Sent from my iPhone
Perform as many exercises as possible in 10-min. Score 1 point for
each squat, 2 for each push up, 3 for each pull up, and 4 for each
burpee. Perform jumping jacks if you need to rest. If you rest for
more than 2 seconds you start over at zero.
I got 42 rounds of burpee, pull up, push up, squat at rounds of 10-8-6-4-2-4-4-4
. Finished with 10 squats and 10 push ups. Lost 37 points from last
time.
Too many burpees. Gonna stick with sets of 5 next time and stop the
burpees at round 6 or 300 points. Try to finish with 5-5-5 or (35
points per) for six more rounds for 210 or 510 total. We'll see...
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TUESDAY 080422
Rest Day
MONDAY 080421
Our mid-course benchmark to see if the CrossFit workouts are working. I was planning on taking it easy this week since I'm feeling like I'm due for a break...however, my first lap was around 3:36 and after push ups and sit ups, I was right at 6:30 for the first round. A quick calculation made that 19:30 for 3 rounds if I was to maintain my pace the rest of the way (probably not feasible) but definitely doable to getting under the 22:03 I got last time three weeks ago. Tried to keep the last two 800s around 4-min and tried to keep the last two rounds of push ups and sit ups around 3-min. Took a little longer on the last round of push ups and sit ups but I was really trying to keep the form perfect on those, knew I had time so I took liberties with the breaks. Still pulled off a 21:17 to beat my last time by :46 seconds. Woot!!! This stuff really works and I know my form was really good because my pecs are burnt through Tuesday.
SATURDAY 080419
Traveled home to Idaho for my Dad's 60th birthday party and got to
workout at CrossFit Nampa. Trainer Mike Jarvis had a sweet set up in
his shop behind his house and a boundless enthiusiasm for fitness. We
caught him before he had to go to a funeral (in an hour) and on his
wedding anniversary. Training should have been the last thing on his
mind but he was out there bright and early. He showed us the Bergener
warm up and introduced us to the snatch. Wow! What and explosive
exercise...!!! I can't wait to get to an Oly lifting cert and learn
those techniques. We finished off with a little Nancy.
5 rounds for time of:
400m run
15 overhead squats (65 lbs)
(19:21)
I tried this one last November and pulled off a 17:34 so I hope it was
the altitude slowing me down. I suppose taking a light week as a
break wouldn't hurt either. I guess my benchmark 800-50-50 workout on
Monday will tell me.
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Some innovative students have named the stairwell to the classrooms
"Jessica" in the spirit of the CrossFit WODs we've been inflicting on
them. There is nothing worse than 3 flights of stairs after sprints
and squats... We decided to get the stairs over with right away...
Dynamic Warm up
1-minute each of:
Bear Crawl
Sit ups
Push ups
Mountain climbers
Handstand holds
Nurse Jessica
5 rounds for time of:
5-4-3-2-1 Burpees
Run up 3 flights of stairs
10 push ups
Jog down 3 flights (hitting each step)
(7:55)
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MONDAY 080414
Lil Runny Angie
Run 400m
50 pull ups
Run 400m
50 push ups
Run 400m
50 sit ups
Run 400m
50 squats
Did this one backwards and ended with the pull ups. Big mistake. Was 7 seconds slower than last month. Going to do this one again Friday to redeem myself and start with the pull ups. Too much rest kills a brother...
SATURDAY 080412
Jackie
1,000m Row
45-lb Thrusters (50 reps)
30 pull ups
Set damper to "6" and it was 'easier' for about the first minute, then
it really, really gassed me. Might try "4" next time. Thrusters were
brutal, need more strength work. Pull ups were 5-3-2-2-2...
CrazyWife's first movie...she's really going to juice up our sites now...
SUNDAY 080413
Rest Day
Also trying the first of my weekly(?) 36-hour fasts...
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Tried to take it easy today so we tried a baseline workout similar to
the one used by Petranek Fitness.
800m run
40 squats
30 sit ups
20 push ups
10 pull ups* (used woody band)
Got 3:09 on the run and 3:02 for the rest. We'll use this one to
gauge our progress at the end of the course.
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Deadlift 1-1-1-1-1 only went with 5 efforts so I wouldn't hurt myself. Made my mini goal of 300 pounds so I was happy.
WU
10x135 (1:00 rest)
5x185 (1:00 rest)
1x225 (1:00 rest)
1x275 (2:00 rest)
1x295 (3:00 rest)
1x300 (1:00 rest) not sure about form on this one but can't get stronger without fudging a little bit at high intensity
1x275
Felt stronger all day going up stairs and walking around, can't wait til this starts making my run times faster...
WEDNESDAY 080409
Rest Day
Put the students through a pretty good circuit at 1-towel gym. Probably need to put handstands into the warm up somehow...sorely lacking...
Press 1-1-1-1-1
(95-105-115-105-105)
Push Press 3-3-3-3-3
(95-105-115-125-125)
Push Jerk 5-5-5-5-5
(95-105-105)
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Almost put my Students and myself through 100 burpees (150 for me) for time since we had so much fun last week. Luckily my sore knee reminded me that we have an Army PT Test next week and 150 burpees might kill us... Settled on 100 Perfect Push ups which I read about only yesterday. It was a great workout.
100 Perfect Push ups
Perform 100 perfect push ups without stopping. If you rest for more than 2 seconds or go to your knees, run 400 meters. I ended up getting 25-25-20-16-15 for a grand total of 101 push ups (Air Assault!!!) in 11:48 with four sprints that were 2:00 or under (third one was pretty fast but that really hinders the push ups). My students did either 50 push ups for females or their 2-min push up max for males depending on their age (around 70). We will revisit this one again... Finished off with another round of Tabata Sit ups for Cooper and set another PR (90) 12-11-11-12-11-11-11-11
TUESDAY 080401
Rest Day
Ran the 2-mile run with Lilly for her APFT. She passed with flying colors and left herself some room for improvement. Way to go babe!!!
MONDAY 080331
Tabata Sit ups 12-11-10-11-11-10-11-11 (87) new PR!!!
Tabata Push ups 20-14-10-7-6-6 (63) new PR!!!
Tabata Sprints kept the 19-min 2-mile group honest today (they did great!!!)
Tabata Squats 19-17-16-17-17-17-17-17 (137) great to crush you after some sprints...
Hi, my name is Mike and I have a Tabata problem...I'm loving the Tabatas. They are BRUTAL but they are only 4 minutes!!!! "How hard could 4 minutes really be...???" HA-HAA-HA, famous last words!!! I'm going to focus on the Tabatas with my small group to see how effective they are in getting them prepared for a diagnostic APFT in about 5 weeks...
Went on an easy(?) 18-mile bike ride with the lil' boy strapped on
back...when did he get so heavy...but we did find a great little
burger joint out in the middle of nowhere...just wish I'd crammed some
more cash up my bike shorts...
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10-9-8-7-6-5-4-3-2-1 reps of each of the following for time:
Burpees
Pull ups
Box Jumps (24")
Pushups
Run down to bottom of hill and back between every set. Ouch so good...
What a smoker! Thought I was going to take it easy today and let the
crud dislodge from my chest. Decided to try to keep the 5 push ups
and 10 burpee cycles at 1-min. Keeping the 400m run at 2:00 would get
me to 15:00 and a new PR. Just made it!!! 14:51 staying close to all
my goal splits. Got a 15:46 in November in one of my first CrossFit
workouts and the push ups and burpees were all about 1:15. I guess
I'm getting stronger??!?!!!
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20-13-10-7-6-6 (62) Strict form, felt good, will definitely do these once or twice a week. Loving the Tabatas more and more...
WEDNESDAY 080326
800-50-50 (22:03) Only 7 seconds slower than last month and I feel like crap right now. Still fighting off the "crud" that Lillian gave me and the boy. Push ups seemed to be a little better despite the crap crawling up out of my chest. Did 20-15-10-5 the first 50, might try to stick to 5 sets of 10 per set. Might be enough rest between sit ups and will save time not switching back and forth so much...
TUESDAY 080325
Rest Day
MONDAY 080324
Rest Day
2 separate trips to Home Depot. Mount four braces, tighten 16 lag
bolts; for time:
Fran*
21-15-9 of:
Thrusters (45#)
Pull ups (bands)
Deadlift
3x3x3x3x3
205* had more in me
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God I Love You!!! I am pretty pumped about how much you have changed in the last two weeks. I'm very excited to start this chapter in our lives and I think it will remarkable for both of us and our family. I love you with all of my heart. I hope my essay was good enough. Email said two weeks to hear back on the affiliation due to the volume of applications. Cleaned up the website and blog to reflect more CF influence. Can't wait to see the new, improved you...
Here's what I sent in on our application to CrossFit:
First let me start by saying that it is an immense relief to finally realize what I want to be when I grow up. I've spent 14 years in the military trying to answer that question so I would have something to look forward to after 20 good years of service. I spent a year in Iraq bored out of my head (mostly), REALLY trying to figure out what I wanted to be. It was there that I finally said, $hit or get off the pot and started up a fitness website to start dabbling in personal training as a hobby. I had just read up on everything I could find from Matt Furey and his Combat Conditioning products and I thought that was going to be my future. His bodyweight workouts were tons better than the crappy Army PT I'd been slogging through for years. Then I ran across some kettlebell workouts and ended up with 5 bells for my birthday and a new addiction. Did I mention I am madly in love with my wife? She has helped me and supported me and motivated me to work on achieving any crazy goal I've come up with and she is the motivation for "Crazy Wife CrossFit". Not sure if that would really be the name, she also likes "CrossFit Warriors" or "Warrior CrossFit". Last choice would be "CrossFit Nomads" since we are both still active duty Army Officers that still have 6-8 years of moving around every 2-3 years in front of us so our "Gym" would end up spreading the word in many places around the world before we are done. The only problem with the kettlebells and the Matt Furey workouts is that they let me down when it came time to take my bi-annual PT Tests. There wasn't enough focus on running which is my kryptonite at 6'3" and 220 pounds. This was September of last year and I was nearing yet another let down at the October PT test after spending a few really good months training with kettlebells. I started an Army PT website on our internal AKO email websites that only we can view and someone posted the link to the CF site and I checked it out. Immediately I was hooked, the Pregnancy Pull ups video sealed the deal for me. I have always hated pull ups more than anything in this world because I was always terrible at them. I was either 6'3" and 145 pounds in junior high and too weak to do them or 75 pounds heavier and still too weak to do them. After reading the articles and watching all the videos, I was hooked. As an Army Instructor, I've gotten my boss to buy off on incorporating CF principles in our PT sessions for our classes of 100+ students. This JAN-MAR class had some very positive feedback for the variety and intensity in the workouts. In my next small group of 15 students that starts next week, we are going to try to figure out a good rotation at the gym with dumbbells and barbell work to really show them something new and different. Once I started CrossFitting as much as I could last OCT (after another crappy PT Test) I've acquired a C2 rower, a 24" "man" box, barbell, bumpers, the 5 Kbs, sandbags, a big a$$ tire, gonna get the sledgehammer set this weekend, rings, dynamax medicine balls (20/14) AND a GHD bench. More than enough stuff to train probably 10 people at once if I really had to. Wouldn't that be fun to try to figure out. So all of this has led me slowly but surely towards finding my way into the CrossFit community but it wasn't until the wife got sent away to Tampa for a month for work that we (she) started to get serious about it. She's been CrossFitting every day with CrossFit Sparta for the last two weeks and she is finally dropping the last of her baby weight and truly feeling good about herself. We have worked out together in the past but I could never convince her that she could conquer anything she put her mind to. It's been her experience at CrossFit Sparta that has shown her that she can do ANYTHING. I love it, I love talking to her on the phone again, it's like when we first started dating and we thought we could do anything (like get married and stay 3,000 miles apart for the first three years and still make it work). She signed me up for the Level I cert in May in Houston last week, is talking about Level II and Olympic Certs too, and this week she deadlifted for the first time in her life and pulled 225# and now she wants to go to the cert with me (if there is space) and she wants to open up an affiliate and get other people addicted to CrossFit just like we are. Wow, not sure if any of this makes any sense so let me just say that we really, really, really want to affiliate with CrossFit so our kids can grow up and grow strong in our little garage/box. Thanks for our attention. Mike & Lillian
Love you babe,
mdp
WEDNESDAY 080319
Perform the following exercise for ten minutes straight without resting. Only jumping jacks are authorized as a rest period. Keep track of the total number of points (from reps) from each exercise and record your max score after 10 minutes.
Squats (1 point each)
Push ups (2 points each)
Pull ups (3 points each)
Burpees (4 points each)
Performed 10 reps of each exercise the first set for 50 points. Performed 5 reps of each after that and added 10 squats extra to get 60 points per round up to 450. Added another 10 extra squats and almost 3 push ups at the end. Next time I will start with burpees and work my way down to squats. Will probably try a pyramid of 10-9-8-7-6-5-4-3-2-1 for 550 points. Should be fun.
Added a round of Tabata Sprints to the end of this workout. What a smoker!!! Loved it. Not too much running but it's still a killer workout. Going to use these at least once a week from now on. What a great protocol. I think I will track how far I get around the track and/or my HR from now on. Should be fun.
TUESDAY 080318
Rest Day
MONDAY 080317
Worked the knee rehab with the blue band and more practice on pistols to get my quads stronger and get my knee back into "whack" cuz I guess it's outta whack now, some new-fangled medical term...damn doctors...LMAO...
SUNDAY 080316
Ran downstairs to the treadmill in the tiny hotel gym because I know I won't want to workout after a day of running around with the 'fam.
Warmed up slow and easy for 5-min. Spent 20 minutes actually working out, working my way up to 177 bpm on my HR monitor in the first five minutes and ratcheted down the intensity while maintaining 175 bpm for the last 15 minutes. Seemed to be alot of work though, maybe too much volume and not enough intensity. I'll probably stick to Tabata sprints if I'm ever stuck on a treadmill again. More bang for the buck and more time to work on stretching or push ups or some other weakness in addition to a shot of running.
SATURDAY 080315
Evil Deck'o Cards (pinochle deck)
9-10-J(11)-Q(12)-K(13)-A(14)
Hearts - burpees
Diamonds - pull ups
Clubs - push ups
Spades - squats
45-minutes of sheer torture...loved every minute...
FRIDAY 080314
Rest Day
Soooooo...sore
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THURSDAY 080313
Round Robin of Torture (twice)
10-9-8-7-6-5-4-3-2-1
Box jumps
Push ups
Squats
Dips
Lunges
(12:03, 11:36)
WEDNESDAY 080312
Rest Day
TUESDAY 080311
Rest Day
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MONDAY 080310
Knee rehab
Lunge stretch
Band lateral walks
Pistol practice
2x25 Hindu Squats
SUNDAY 080309
Rest Day
SATURDAY 080308
Rest Day
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Perform 3 rounds for time of:
(21-15-9)
45# Thrusters
Pull ups
THURSDAY 080306
Rest Day
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