More Alamo CF abuse

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)

Press 3-3-3-3-3 (105#)

12x45
8x65

3x95
3x95
3x95
3x105
3x105

2:00 rest btw sets

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PU SU Pyramid (20:40)

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)

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Murph (48:07)

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

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CWCF Baseline (6:22)

CFWU

CWCF Baseline Workout
Run 800 meters (3:19)
40 squats
30 sit ups
20 push ups
10 pull ups


(6:22)

Alamo CRNA Party Time

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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Alamo CF Torture

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)

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OMFG...kill me, please

Row 1000 meters
25 burpees
Row 750 meters
50 burpees
Row 500 meters
75 burpees

31:29

4:02-2:59-3:04-7:52-2:05-11:25

Holy $hit!!! kill me.  Starting to figure out what CrossFit is supposed to feel like.  I wonder when I'll damn the rest periods and just try to gut it out all the way through...???

Sweat Angels

MONDAY 080519

75 push ups
50 SDHP (95#)
50 ring dips (dips)
30 weighted pull ups (45#) NOT
25 HSPU (handstands)

25:42

Push ups - 3:36
SDHP - 5:46
dips - 7:35
pull ups - 4:31
handstands - 4:12

CF PT Competition

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)

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800-50-50 (21:42)

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

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Squat 5-5-5-5-5 (175#)

Warmed up with some B-T-B Tabata Squats before combatives.  Just did four rounds or 2-min worth.  Much easier than the full 8 rounds.  Was able to get at least 12 in every round, I think I could do better on the full one...maybe.

 

Warmed up on squats with 12 reps with the empty bar to reinforce form.  Then started off easy with 5 reps at 135#.  Took 2-min rest between each set.  Bumped it up to 155# for the second and then settled in at 175# for the last three.  I think 175# would be about right for all 5 sets of 5 but might be a challenge for 7 sets of 5.  Good start though.  Body defintely feels it, feels like I did hill sprints or something major today.  Good sign I hope.  Now I just need to get more sleep so my mus-kels will grow.  Woke up at 0130 again tonight and couldn't fall asleep.  Got to cruise the affiliates page though and started to put more stuff on my blog.  I think we'll just use blogger and get our own domain name through Google.  It was super easy and setting up and maintaining it in blogger format is really, really easy (and cheap).

CrazyHusband "500" Workout (39:12)

Screw the Spartans, 300 reps would be too easy...

Note to self: stop trying out new workouts on yourself. Try them out on someone you may or may not like.

Matt and I tried this one out because suffering is better when it's shared.

"500" Workout
10-9-8-7-6-5-4-3-2-1 reps of:

Row (calories)
Push ups
Wall ball (14#)
Kb swings (16 kg)
Sit ups
OH Squats (45#)
Pull ups
Squats
Dips

Finish with five additional reps of your very last exercise to get to an even 500.

Bottom line is we were both dying by the time the "7s" rolled around. When the round of 10s takes 4-min you know you are in trouble...


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Tabata Push ups (60)

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]

100 Perfect Push ups (10:59)

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

4 x 800 meter run w/ 3-min rest (13:04)

 Woke up at 1:30 am again and couldn't sleep.  Started thinking about our CF affiliation and a website and insurance and etc...  Thought this might trash my performance but I was only 4 seconds slower that last month's attempt at 4 x 800.  Gonna start working up to 6 x 800 and once I get there, then start shaving back on the rest periods or finally break out the HR monitor and start the next 800 when the HR gets back down to 120.

 

3:14, 3:12, 3:22, 3:16

 

I'd like to get this one on video and see where my POSE form running is at.  Felt pretty ugly but I stayed off the heels as best as I could.

Diane (7:24*)

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

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New Castle Swim WOD (24:41)

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

CF Level I Cert (Alvin, TX)

>
>

Pushy Helen* (8:44)

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.

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50 Medicine Ball Cleans

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.

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CrossFit Level I Certification

Gotta love those pull ups!!!

Fran (11:22)

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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B-T-B Tabata Squats (10)

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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CF Baseball (16:01)

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.

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