Dan John Rapid Ascent Program

MONDAY 091221

Power Clean 8-6-4
95-135

Press 8-6-4
95-105(8-4-3)

Front Squat
135-155

Sent from my iPod.

Deadlift 3-3-3-3-3

SATURDAY 091219

DEADLIFT 3-3-3-3-3

225-275-295-315-335(2)

Grip and no chalk sucked...


Tabata Push ups (6)

10-10-10-10-10-6

Press

FRIDAY 091218

PRESS 5-5-5-5-5

95-105-115-115-125

ok

Jingle Bell Run

THURSDAY 091217

3k formation run. COLD. Too much snivel gear. POSE is going. Need to work skills and drills.

Back Squat 5-5-5-5-5 (225)

TUESDAY 091215

Back Squat 5-5-5-5-5

135x10
185-205-225-225-225

Fighting of baby's CDC flu bug...

Sent from my iPod.

Week 1 return

FRIDAY 091211

Heavy Thrusters - 5-5-5-5-5 (Db)

50-55-60-65(3)-65(4)

THURSDAY 091210

Deadlift 5-5-5-5-5

225-275-275(3)-275(3)-275(3)

Grip sucked...

Sent from my iPod.

Bench Press 5-5-5-5-5 (205)

WEDNESDAY 091209

Rest Day

TUESDAY 091208

Bench press 5-5-5-5-5

10x135
155-175-185-205-185

Sent from my iPod.

Front squat - Tabata Row

MONDAY 091207

Front Squat 5-5-5-5
155-155-185-155

Tabata Row (damper 3)
95-98-91-91-88-81-85-85 meters

Sent from my iPod.

Dan John Rapid Ascent

MONDAY 091102

Power Clean (8-6-4)
95-115

Press (8-6-4)
95-95

Front Squat (8-6-4)
135

Little smoked, good first day back

Heavy deadlift tomorrow...

Sent from my iPod.

100 Push Ups Update

MONDAY 091102

W2D2-L3 (74)
14-16-12-12-20 (:90 rest)
rough last set

SUNDAY 091101

W2D1-L3 (68)
14-14-10-10-20 (:60 rest)
tired after Saturday's cheat day carbs...

THURSDAY 091029

W1D3-L3 (69)
10-15-9-9-25 (2:00 rest)

TUESDAY 091027

W1D2-L3 (58)
10-12-8-8-20 (:90 rest)

Sent from my iPod.

Hundred push ups again

MONDAY 091026

Going for it again now that there is a 100 push ups app on my damn
iPod. Got 27 straight perfect PU on Sunday so shooting for 100 on
Xmas day...

Back squats again

5-5-5 (235) no issues

Left shoulder "tweeked" over weekend after Friday's presses...?

100 PU W1D1 10-12-7-7-9 np

Played with double unders again... brutal...

Sent from my iPod.

FRIDAY 091023

Press 5-5-5 (105) np

Played with double unders... brutal...

100 singles
50 double unders (singles)
100 singles

Going to start timing this one to track progress...

Sent from my iPod.

WEDNESDAY 091021

Deadlift 5-5-5 (285) grip failed by 2nd

Sent from my iPod.

Squats 5-5-5 (225) PU/SU (25-10-8)

MONDAY 091019

First day of PT five days a week with lifts and push up and sit up workouts every MWF. 3x5s doesn't hurt too bad and it will make me stronger so it's win-win at this point.

Light warm up

Squats
10x45
10x135
225-225-225

Just right for first day back. Took five minutes between each work set.

3x25 push ups (25-10-8 - weak)
3x25 sit ups
12 close hand push ups
8x8 crunches
12 wide arm push ups

TUE/THU will be press/push press/push jerk/press... and double unders and maybe tabata rowing. Need to throw pull ups (and handstands) into every warm up before I get smoked by workouts...

Bench - Pull - Squat

MONDAY 091012

5 rounds of:

Max rep BW Bench Press
Max rep Pull ups
Max rep Back Squats

Rest exactly 3 minutes between rounds

185#

10-8-12
9-5-10
7-5-10
6-4-9
5-5-8

Ouch...

Sent from my iPod.

30 Muscle Ups for time

TUESDAY 091006

Modified 30 muscle ups for time down to

20 rounds for time of:

3 pull ups
3 dips

18:22

Pretty good scaling. Wouldn't have wanted to do the 30 sets of 4 pull ups and 4 dips which is the standard scaling... OUCH...

Trigg's Revenge

SATURDAY 091003

AMRAP in 30 minutes of:

400m run
5 pull ups
10 push ups
15 squats

Wear a 20-lb weight vest if you got it...

7 rounds + 100m run...

Front Squat 3-3-3-3-3 (205)

WEDNESDAY 090930

Front Squat 3-3-3-3-3

Still hurting after FGB IV so finally back at it after 3 rest days... getting old sucks...

Felt pretty good on these. 205 was pretty hard, 215 practically stopped on the way up out of the second rep. Called it good...

135-155-185-205-215 (F/2)

These might be more fun at 205 across... ouch...

Fight Gone Bad IV (266)

SATURDAY 090926

Row - 20/16/15
WB - 23/15/15
SDHP - 23/16/17
BJ - 15/13/12
PP - 25/20/21

Need to work the box jumps and the stamina...

Pretty happy with the effort though considering my usual diet...

DIANE (9:04)

THURSDAY 090924

Diane (9:04)

21-15-9
225# Deadlift
Handstand push ups

205#
large band + medium band

Ready for 225 and med-med

Sent from my iPod.

Barbara (32:22)

WEDNESDAY 090923

BARBARA

5 RFT of:

20 pull ups
30 push ups
40 sit ups
50 squats

Rest exactly 3 minutes between each round.

32:22 - 4 rounds - medium pull up bands

5:34
5:42
5:56
6:02

Push Jerk 3-3-3-3-3 (165)

TUESDAY 090922

CFWU x2 (med band)

PJ 3-3-3-3-3

135-145-155-165-176(F) PR

Sent from my iPod.

CrossFit Total-ish

SATURDAY 090919

Hit the powerlifting competition en lieu of a CFT by myself. Worked out pretty well...

Set three PRs today in the 1RM back squat, bench press and deadlift.

Back Squat - 185/245/255

Bench Press - 185/225/245

Deadlift - 275/345/375

875 was the highest in my weight class (just me) and overall (three of us, all CrossFitters).

Seriously thinking about hitting the 8th Army powerlifting championships in Camp Humphreys on 10 OCT...

Lunges suck

WEDNESDAY 090916

4 rounds for time of:
100ft walking lunges, 25lb DB
30 24-in box jumps
20 weighted pull ups (0#)

26:00

Ouch...

Clean and Jerk 1-1-1-1-1-1-1 (165)

TUESDAY 090915

CFWU (x2)

Clean & Jerk 1-1-1-1-1-1-1

95#x5

115-125-135-145-155-165-185 (FC)

Squat cleaned the 185 ok, just did get under it and keep it locked out overhead long enough to count it as legit. Coulda got it though. Kinda like these...

Elizabeth (14:37)

MONDAY 090914

Elizabeth
21-15-9 rep rounds of:
135-lb Cleans
Ring dips

14:37 (95#/dips)

Sent from my iPod.

Run Burpee Run

SATURDAY 090912

6 rounds for time of:
400m run
25 burpees

24:51 (5 rds)

Sent from my iPod.

Weighted Pull ups (15#)

FRIDAY 090911

Weighted pull ups 1-1-1-1-1-1-1

0-10-0-15-0-10-20(F)

Sent from my iPod.

Rowboat Fran

WEDNESDAY 090909

Row 1000m
21 65-lb Thrusters (65#)
21 pull ups (Large band)
Row 750m
15 Thrusters
15 pull ups
Row 500m
9 Thrusters
9 Pull ups

18:54

5k run with jog stroller

MONDAY 090907

5k run with jog stroller

29:35

Run Snatch Run

FRIDAY 090904

5 rounds for time of:

15 55-lb Power Snatches
400m run

22:08

Sent from my iPhone

OHS 3-3-3-3-3

THURSDAY 090903

CFWU 2 x 10

OHS 3-3-3-3-3

10 x 45
10 x 65

95-115-115-125-135(F) 2 out of 3, lost concentration and tension...

All in all a good workout. Got lots of unusual sore places due to this week's main page workouts. Going to enjoy keeping up with it I think...

Nat.e

WEDNESDAY 090902

CFWU 2 x 10

Modified Nate

AMRAP in 15 minutes of:
2 pull ups (small band)
4 dips
8 Kb swings (1.5 pood)

~12

Sent from my iPhone

9-7-5 DB DL-HPC-Thruster

TUESDAY 090901

AMRAP in 15-min of:
9 DB Deadlift (2x40#)
7 DB Hang Power Cleans
5 DB Thrusters

9 rounds (ouch)

Sent from my iPhone

Cin.dy

Going to start following the main page workouts from one week ago as best I can. Should be interesting.

3 x 10 CFWU (large band)

CINDY
AMRAP in 20 minutes of:
5 pull ups
10 push ups
15 squats

Did this at 2/3 speed for the first workout back in three weeks...

AMRAP in 15 minutes of:
3 pull ups (medium band)
6 push ups
9 squats

15 rounds + 3 pull ups

I'll take it. 5 on 2 off is going to be painful for at least two weeks until my eating and sleeping get sorted out...

Half Mara-WHAT??!?!!???

SATURDAY 090829

Not sure why I thought this would be a good idea...

2:16:30

First I thought my nipples were going to rub off in the first few kilometers. Then it was one long, muggy sweatfest where my gooch and my arm pits were rubbed raw!!!

Kept a 6-min per kilometer pace through the first 15 kilometers, then the wheels fell off...

I have a newfound respect for what Greg Amundson did just on CrossFit training. 89 miles in 24 hours. HOLY SHIT!!! WWGD...

Army PT Sucks

FRIDAY 090828

Hit some PT with the company after redeploying from UFG 09. Regular suckfest. Side straddle hops. 25 push ups. 30 sit ups. 45 min death run. Stupid.

Team Murph

SATURDAY 090808

Tackled this one with COL Clark, LT Mitchell, CPT Gillette and myself.

Run 400m
~25 pull ups
~50 push ups
~100 squats
Run 400m

This one hurt even breaking it up between four people. Poor David Kim hit a whole Murph by himself.

MEBB

FRIDAY 090807

Back Squat 3-3-3
185-225-225

Bench Press 3-3-3
185-185-185

Deadlift 3-3-3
225-245-265

Weigh-in

231 lbs
25% BF
172 lbs lean body wt

Shit. Work to do.

GOAL (1 OCT 09)
215 lbs
17% BF
178 lbs lean body wt

Sent from my iPhone

Run day

29:00 run in VFFs

Banged up the bottoms of my feet pretty good. Need to run in these
every week. Definitely like hill sprints better...

Crap: breyers at lunch, fingertip of frosting, powerbar protein plus,
can of soup with ramen. (Day 3 without soda)

Sent from my iPhone

Rest Day

WEDNESDAY 090805

Crap: Subway flat bread, crispy crowns (broccoli, green beans, no Pepsi)

Sent from my iPhone

Hill Sprints

All kinds of sore today from Monday's workout but it felt good to get
out there. Jogged down to MP hill for some 30-sec sprints.

6 hill sprints (each ~:25)
Rested 1:30 btw each

Did a few push ups and pull ups... weak...

Crap: ramen yesterday (forgot); Subway flat bread, donut, finger
sandwiches x 8, breyers (no dinner?)

Sent from my iPhone

Dan John Rapid Ascent Program

MONDAY 090803

Back after it after a three week break. Painful.


Power Cleans 8-6-4 reps
115-125

Press 8-6-4
95-100 (8-4-3)

Front Squat 8-6-4
100-115


Going to start recording all the crap (non-Paleo) I'm eating throughout the day...

Crap: Subway flat bread, small bag Cheetos, box Milk Duds, 16oz soda, small Movie popcorn...

777

AMRAP in 10 minutes of:

200m run
7 push ups
7 squats

6 + 100m

Sent from my iPhone

Body Armor

TUESDAY 090721

Sweet double under warm up

400m run
21 OHS (95-lb)
30 pull ups
15 OHS
20 pull ups
9 OHS
10 pull ups
400m run

31:34

Ouch...

Sent from my iPhone

Press-PP-PJ

1RM day at CrossFit San Fran

Press
95-115-135(F)-135

PP
135-155

PJ
155-175-185(PR)

Sent from my iPhone

"Light" Snatches

TUESDAY 090714

Hit CrosSFit San Francisco for a weightlifting workout. What a great
space right under the shadow of the Golden Gate bridge and what a
great group. I would kill to workout with these guys everyday...

10-12 sets of 2 snatches (50% of 1RM)

After warming up with some good dynamic mobility and muscle snatches
we were off. Not sure how many sets we did but I used 65-lbs and I
didn't want to stop except my quads were burning from the new
positions/movement patterns.

What a phenomenal exercise. I can't wait until the Oly cert in Hawaii
in NOV...

Sent from my iPhone

Fran (9:30)

Leave it to CrossFit to kick yer ass every workout.

This workout was also able to tell me that my fat ass needs to start
eating right and doing more metcon work...

Sent from my iPhone

MEBB

TUESDAY 090707

Back Squat 5-5-5
185-225-240(PR)

Bench Press 5-5-5
185-195-205(PR)

Deadlift 5-5-5
225-245-280(PR)

Lots of good work with Jay Baker...

Sent from my iPhone

APFT WOD

82 CF push ups
92 sit ups
2-mile run

24:31

Sent from my iPhone

MEBB

BS 5-5-5
185-205-235

BP 5-5-5
185-195-200

DL 5-5-5
225-245-275

Sent from my iPhone

Dan John Rapid Ascent

WEDNESDAY 090701

Power Clean
115-135

Press
95-100 (8-4-3)

Front Squat
115-135

Sent from my iPhone

MEBB

MONDAY 090629

Back Squat 5-5-5
185-205-225

Bench Press 5-5-5
185-185-195

Deadlift 5-5-5
225-245-255 (PR)

Sent from my iPhone

200-400-600 (24:29)

SATURDAY 090627

3 rds for time of:

200m run
400m run
600m run

Rest exactly the amount of each run (i.e. :45/:45, 1:30/1:30, etc.)

8:29-17:44-24:29

:37-1:30-2:30

Try :45-1:30-2:15 next time...

Sent from my iPhone

OHS 3-3-3-3-3 (140)

FRIDAY 090626

OHS 3-3-3-3-3

95-115-125-135-140 (PR)

Glad I didn't get sucked into ugly FGB...

Triceps just starting to hurt from Hindus last Tuesday...?!??!!!?

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Kettlebells and Hindus

TUESDAY 090623

25-20-15-10-5 rep rounds of:

1 pood Kb swings
Hindu push ups

10:25

Sent from my iPhone

Dan John Rapid Ascent

MONDAY 090622

Has it really been two weeks since I last posted? That damn cold kicked my ass I guess...

Dan John Rapid Ascent Program
8-6-4 reps

Power Cleans
95-115

Press
65-95

Front Squat
95-125

Press 3-3-3-3-3 (130)

TUESDAY 090608

Shoulder Press

95-115-120-125-130 (PR)

Horrible Hundred (12:02)

MONDAY 090608

500m Row (1:50)

CFWU x ~2

Pull up / Dip pyramid 1-2-3-4-5-6-7 (28)

Liked this better than 3 x 10 or 15. Going to do these from 1 to 10 for 55 reps on my warm ups.


Horrible Hundred

25 Deadlift (205#)
25 Power Cleans (125#)
25 Thrusters (75#)
25 OHS (45#)

12:02

SUNDAY 090607

SUNDAY 090606

Hill Sprints

5 x :40 w/ 2:20 walking recovery

3 x :20 w/ 1:40 walking recovery (steep!!!)


Started to get a twinge in the groin area but held up okay...

Back Squat 5-5-5-5-5

155-185-205-225-245(2)-225

1000 meter row

3:38.5

Sent from my iPhone

SATURDAY 090530

SATURDAY 090530

5 rounds for time of:

400 meter run
10 pull ups
15 DB Thrusters (35#)

24:34

Sent from my iPhone

Filthy Fifty (80%)

30:34

Skipped the last two exercises because this one was kicking my ass...

Damn burpees and double unders anyway...

Sent from my iPhone

Overhead

Press 5-5-5-5-5

95-105-115-125(F)

need more rest btw sets?

Push Press 3-3-3

155-175-185(PR)

Sent from my iPhone

Deadlift 5-5-5-5-5

CFWU 3x10**

225-235-245-255(PR)

Sent from my iPhone

CP Kim Helen (14:40)

Shoulder Press

5-5-5-5-5

95-100-105-110-115(PR)


"Helen"

3 rounds for time of:

400 meter run (~470m)
21 Kb swings (24kg)
12 pull ups

14:40

4:15-4:55-5:30

Heavy Front Squats

WEDNESDAY 090513

5-5-5-5-3

135-155-175-185(PR)-205(PR)

500m Row (1:39.68)

TUESDAY 090512

PR

Damper: 8 (too high?)

gassed at 250...

Sent from my iPhone

Back Squat 5-5-5-5-5

135-155-185-225-245(4)

Felt tired today...?!??

Sent from my iPhone

Tabata Something Else

SATURDAY 090509

Tabata Something Else

32 rounds of Tabata Intervals with 8 rounds of pull ups, push ups, sit ups, and squats

push ups: 10-10-9-8-6-6-6-6
sit ups: 10-8-9-10-10-10-10-10
squats: 15-13-15-15-15-15-15-17
pull ups: 5-5-4-4-4-4-4-4

Was too smoked to get in on the "Max the Bench" competition at Collier. 1 rep with your bodyweight earned you a FREE tshirt...

FRIDAY 090508

a.m. workout

Hang Power Cleans 1-1-1-1-1

135-155-165-175-185(F)-185


AMRAP in 10 minutes of:

500 meter row
5 x 95-pound Overhead Squats

3 + 65 meters


p.m. workout

Tabata Sprints with a twist...

8 rounds of tabata sprints with max rep push ups
5-5-5-4-4-3-4-3
8 rounds of tabata sprints with max rep squats
3-3-3-3-3-3-3-3

Fight Gone Bad (20:33)

Fight Gone Bad (task-based)

Perform three rounds for time. Rest for one minute between each round.

20 wall balls (20#)
20 SDHP (75#)
20 box jumps (24")
20 push press (75#)
20 calorie row

5:55
6:30
6:08

20:33

Heavy Squat Cleans

5-5-5-3-3-3-1-1

95-115-125-135-155-165-175-185

Sent from my iPhone

Grace - 5:55 (115#)

WEDNESDAY 090429

CFWU, 3x10!!!

Grace

30 reps, Clean and Jerk, 135lbs for time

5:55 (115#)

Scored 8:39 with same weight last time. Ready to tackle this Rx'd!!!


-----------------------------------

Afternoon Workout

Team workout

7 rounds for time:

200m run
5 burpees
10 sit ups
15 squats

1 round equals you and your partner performing one evolution...

This one was a smoker. Just need to stagger the lead teams start/finish point to keep them within reach of the other teams...

Bench Press

MONDAY 090427

5-5-5-3-3-3-1

155-165-185

195-205-215

225

Sent from my iPhone

Dumbbell Bear

Dumbbell Bear Complex

Every minute on the minute for 20 minutes:

5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Thrusters

40# Dumbbells

14+4

Got 30# last time. Was going to jump up to 35# but I wanted to punish myself instead...

Thank CrossFit!!!

Heavy Push Press

FRIDAY 090424

Push Press

5-5-5-3-3-3-1-1-1

135-155-165(PR)

165-175(F)-175(PR)

185-195(F)-195(PR)

Deadlift Burpee Workout

WEDNESDAY 090422

Deadlift Burpee Workout (CrossFit Games 2008)

5 rounds for time of:

5 275-lb deadlifts (245#)
10 burpees

11:16

Power Cleans

5-5-5

3-3-3

1-1-1

95-115-135(PR)

155-165(PR)-good

175-185(F)-185(PR)

Need to get this on video and break down the technique, they felt a little loosey-goosey...

OH Squats

Heavy(-ish) OHSquats

5-5-5-3-3-1-1

95-115-125(PR)
125-135(PR)
135-145(PR)

Sent from my iPhone

TUESDAY 090414

APFT

57 Push ups (84)
77 Sit ups (100)
13:25 2-mile run (100)

284

Double ouch!!!


SATURDAY 090411


Tabata Sprints

20:10 for 8 rounds

Ouch!!!

CF Yongsan Baseline Workout

Got this one courtesy of CrossFit Los Angeles and Andy Petranek...

800m Run
40 squats
30 sit ups
20 push ups
10 pull ups

6:14

No more Kimchi Soup for lunch before CF workouts. This one hurt too bad for an "easy" one.

Hope I can hit the programming harder after next week's APFT to get back into shape. Lost a ton after Thanksgiving, Xmas and PCSing...

Press - Push Press - Push Jerk

CFWU x 1

Shoulder Press
1-1-1
135-140(F)-140(F)

Push Press
3-3-3
140-145-155(PR)

Push Jerk
1-1-1
175-205(F)-Done

Could have had 185 on the 1RM Push Jerk but I got too greedy and I was already getting tired. All in all a good day though. Need to work the heavy Push Presses more to get my strict press numbers up. Seem to be stuck on 135 for 1RM...

Lil' Runny Angie

Lil' Runny Angie

Run 400m
50 squats
Run 400m
50 push ups
Run 400m
50 sit ups
Run 400m
50 pull ups

19:40

After the heavy deads, this one broke me off. Each exercise made the next one even slower...

Heavy Deads (325)

MONDAY 090406

MEBB Deadlift
3-3-3-1-1-1

CFWU x 2 (med band)

135x7; 225 x7

245-275-305-315-325-good

3RM - 305 PR
1RM - 325 PR

CF Endurance Workout (66%???)

Got this one from CF Endurance. Glad I didn't do all three rounds...

200s-400s-600s

2 rounds for time with a running clock:

200m run
Rest time it took to complete 200m (~:40 sec)
400m run
Rest time it took to complete 400m (~1:20)
600m run
Rest time it took to complete 600m (~2:00)

14:13

Three rounds of this would be no joke.

I can hardly wait...

OVERTRAINING FOR SURE...

I know I'm overtraining when my blogging falls off for a week straight...

FRIDAY 090403

HORRIBLE HUNDRED

Load up a bar in reverse with a 5lb, 10lb, 25lb and 45lb on each side...

25 Deadlift (215#)
25 Power Cleans (125#)
25 Thrusters (75#)
25 OH Squats (45#)

This one royally kicked by butt...

14:49

Ouch

MEBB Back Squat 3-3-3-1-1-1

Back Squat

3-3-3-1-1-1

225-245-255(F)-265-Q-Q

Haven't back squatted in quite a while and I remember why now. It's hard!!! But I am getting stronger somehow (CrossFit is the shit!!!).

Last 5RM was 245, now it's my 3RM and I almost got 255. Got 2 reps and just need some Rage Against the Machine and a little screaming to get the last one up. Fuckin Globo Gym!!!

Was happy with the 265 1RM as well, that's up from 245 I think but I was smoked after that one so I didn't try 275 (this time). All in all a good day and I feel good enough this morning to get some MetCon this afternoon with our CF Yongsan group. Stay tuned...

Heavy Thrusters

Thrusters
7-5-5-3-3-3-1-1-1

95-115-115-135-135-135-155-155-155 (all PRs...)

First time with heavier thrusters and I was pretty pleased with the results. And it feels really, really good to drop heavy weights from overhead. Fuckin Globo-Gyms!!!

8k Row - 7:52

Ouch!!!

5k Run (25:30)

Tried another 5k just to see where my running is at for next month's APFT.  Haven't really run since last year's APFT on OCT.  Done some hill sprints here and there but that's it.  Maybe a Helen or two.  Not much.  Felt pretty good today in the Vibram Five Fingers, feet didn't hurt nearly as bad as the first time last year.  Calves are smoked though.  Good smoked.  Might motivate me to workout tomorrow and Monday.  We'll see...

Front Squat 5-5-5-3-3-1

CFWU x 3

OHS 45, 65, 95
Ring Dips (broken)

Front Squat

5-5-5
135-155-165

3-3
185 (4)

1
205 (PR)

Smoked...

Cindy (14 rounds)

Ouch...

This was good though, after two full rounds of the CFWU no less.

Need a good pull up bar and no more excuses...

Sent from my iPhone

Grace* (9:56 - 115#)

Glad I didn't try to do this as Rx'd. This smoked my bags. Gonna hit
more workouts this week.

Grace
30 Clean and Jerks anyhow for time

9:56

Broke these up into sets of 5-4-3-2-1-5-4-3-2-1. Grip is smoked and I
am TIRED. I like this one. Gonna get 135 next time...

Sent from my iPhone

Donkey Kong

4 rounds for time of:

Descend/ascend 6 flights of stairs
20 pushups
30 sit ups
40 squats

19:25

3:50-5:04-5:04-5:27

Almost wish the Camp Carroll gym opened up earlier so I could have
tried 20 rounds of Cindy for time instead (almost...)

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OHSquats

FRIDAY 090306

Overhead Squats

5-5-5-1-ouch

95-115-115(5RM)-135(1RM)

Finished with max reps at 95-pounds (12).

THURSDAY 090305

Rest Day

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Hill Sprints

TUESDAY 090303

6xHill sprints
@ :45 seconds per sprint

Forgot how much these suck...

MONDAY

Rest Day

TUESDAY

Rest Day

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Helen (12:36)

Helen

Run 400 meters
21 Kettlebell swings
12 pull ups

12:36

This one was a little rough. My run has fallen off for sure. Glad I
used the 16kg Kettlebell. Tweaked my damn upper back trying to pull
the bell down rather than be lazy and take a micro-break by letting it
just fall down. You definately have to stay tight.

First round was 3:30. Last two were about 4:30 each.

Will run easier the first round next time and run harder the last two
rounds. Should also handle the 2 pood (24kg) Kettlebell next time.
Just hope my pullups are better by next time...

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Hat Trick

OHSquats 1-1-1-1-1
115-125-135 (PR)

Front Squats 3-3-3-3
135-155-185 (PR)

Back Squats 5-5-5
225-245 (PR)

Couldn't get the boys away from the weights today. When you can drop
it safely, you have the confidence to lift more weight.

PRs were flying in left and right...

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Gordie (26:15)

12 rounds of:
10 deadlifts (135/95)
8 push ups
6 hang power cleans (135/95)
4 burpees

13:00 for the first 6 rounds. I'll bet I miscounted and only got
11??!?!!? We'll see when David posts the video... ouch...

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Playin with Squat Cleans

The great thing about never having worked a movement, every time you
hit it, it's a PR!

1RM squat clean - 155#
3RM squat clean - 135#
5RM squat clean - 115#

Could have done more but my crappy form got worse fast.

Was just glad to move some weight. What a sweet exercise...!!!

mdp

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Rest Days

SUNDAY 090222

Rest Day

Woke up with upper back pain AGAIN. I guess it's not from too much
judo. Damnit!!! Might have to front squat tomorrow.

SATURDAY 090221

Rest Day

FRIDAY 090220

Rest Day

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Tabatas

THURSDAY 090219

Camp Kim

Tabata Something or Other (OUCH-ish)

35# Kb Swings
8-9-8-8-7-7-7-7
Wall Balls
9-9-9-9-9-9-9-9
OH Squats with PVC
10-13-11-11-11-11-11-12
55# SDHP
7-7-7-7-7-7-7-7
Jumping Dips
20-21-22-23-24-25-26-27

This was a good one. I was worried about all the squatting but it wasn't too bad. Adding push ups and/or pull ups in there somewhere would have been a little brutal. That's my favorite, a "little" brutal...

Frozen A$$ Fran (9:58)

WEDNESDAY 090218

Rest Day (CP Carroll trip)

TUESDAY 090217

Fran

Outside

40 degrees

No gloves

9:58

Worked up a sweat but it wasn't enough to save my frozen ass hands.
Between the cold ass barbell and pull up bar, fingers felt like
swollen, numb little sausages and couldn't tell if grip was going to
keep me on the pull up bar or not.

Really felt like quitting this one but our newfound CF community got
me through it.

I won't be too proud to workout with gloves on ever again...

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Fight Gone Bad

MONDAY 090216

Rest Day.  Took the little boy skiing for the first time today.  Lots of fun but lots of work bending over and hanging onto him while snow plowing the whole way down the mountain.  Cold as hell too.  Good day though.


SUNDAY 090215

Rest Day


SATURDAY 090214

FIGHT GONE BAD

Hit some FGB with our newest clients.  Big fun but a very challenging way for some newbs to learn to tackle a few semi-complicated moves.

They were chomping at the bit so we only hit two rounds and then let them go.  I wasn't complaining.  Those two rounds kicked my butt.

I gotta get after it.

Got almost 100 points on the first round, only like 75 rounds the second.  Final round would have been ugly.  Would like to chase the elusive 300 points on this one day sooner than later.

mdp

More Workouts

Getting back into the swing of things finally.  It definitely helps having a set routine and a schedule that becomes easier to stick to as time goes on.  Would like to start ramping back up the intensity soon.

 

FRIDAY 090213

Rest Day


THURSDAY 090212

Rest Day

 

WEDNESDAY 090211

 

CFWU 3x10

 

Half Cindy

 

Perform as many rounds as possible in 10 minutes of:

5 pull ups (medium band)

10 push ups

15 squats

 

Pushups were the hardest again.  Gonna have to start greasing the groove...

 

7 rounds in 10 minutes**

 

 

TUESDAY 090210

 

CFWU 3x10

 

Front Squats

 

5-5-5-5-5

 

95-115-135-135-135

 

 

MONDAY 090209

 

Rest Day

Swing - slam - wall

10-9-8-7-6-5-4-3-2-1 reps of each of the following:

Kettlebell swings, 16kg
Slam balls, 10#
Wall balls, 20#

9:40

Should be 5 rounds of 20 or 30.

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Warm up from Hell

Tried to hit an easier metcon-y workout to help get back in the swing
of things.

10-9-8-7-6-5-4-3-2-1 reps of each for time:

Squat
Samson stretch
Sit up
Back extension
Push up
Double unders

22:13

This was a good one. Would be interesting with less rest between the
pull ups to double unders and back to squats.

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Technique, Consistency, then Intensity

It's been a long painful lay off but over the holidays when you are bombarded with excuses and you are not on your regular schedule AND you don't have your usual reliable day care, it can be a little difficult to drag your butt to the gym every day for some of your usual pain.  Needlesstosay, it's been a while and it's going to stop this week.  Back in the saddle.  Starting from scratch.  Starting over.  Restarting.  Whatever.  Just gonna do it.  Wish me luck.

Have had two or three crappy workouts since getting to Korea but that's mostly because it's been weeks since the last good workout and it always hurts more to start over.  Going to start hitting it again this week and see what happens.  Have a line on a pretty good pull up bar and I'm all set at home for pull ups and dips during all the crappy, homemade AFN (Armed Forces Network propaganda commercials on our version of cable TV) commercials.  Should be fun working off all this Turkey Day through Lunar New Year's flab...

C.H.

Globo gym workout

Took CrazyWife to the local Globo Gym to get in a quick workout. We were both pretty sore from the Dan John Rapid Ascent lifting.

Warm up

Played with handstands.

3 rounds of max perfect push ups. (25-16-15)

Warm up 250m row.

500m Row. (1:34.9) Concept2 Model C but at least they had two of them.

Tabata Sprints. Only got four rounds at 12.0 incline and 7.0 speed. This kicked my ass. I guess that ten pounds I put on is catching up with me. Going to have to balance the metcon with the weightlifting I guess...

WEDNESDAY'S PROGRESS REPORT

TRAINING: 7 (felt like an 8 but it was a pretty weak effort)
RECOVERY: 5.5
Sleep (2) 6hrs of okay sleep
Nutrition (2) one cheat (cake and ice cream - yum)
Active Recovery (0)
Stress (1.5) alone time + hung out with Crazy Great-Grandma

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Tracking your Progress

TRAINING: 7
   Quality Day (Dan John - lifted heavy, PR'd front squat, press was too easy)
RECOVERY: 6
   Sleep (2) 4.5hrs + quality sleep despite going to bed at 1am
   Nutrition (2) one cheat (nachos and fountain pepsi)
   Active Recovery (0)
   Stress (2) alone time + shopping for shoes

Found a re-hash of a great way to track your training and recovery at a great site, CrossFit Portland.  It was basically taken from the Lifting/Throwing Coach Dan John and I had seen it before and it's pretty simple so I think I'll break it out and try it again.  It is ironic (creepy) that I had just got through doing my favorite Dan John Workout yesterday and then found this tracking modality (again).  I love this "creepiness" of CrossFit, it just leads you down the right path if you just keep your eyes (and heart) open.

Progress is tracked on a 1-10 scale.  On days with a WOD, you want the TRAINING number to be high with RECOVERY at least equal if not higher.  On Rest Days, you want the RECOVERY score to always be higher so that you know you are getting high-quality recovery so you can effectively see gains and get ready for more training.  Pretty simple (I hope).

TRAINING score (1-10)
  1-3: no training
  4-5: active recovery (no workout but beneficial Rest Day)
  6-8: easy through medium workout
  9-10: sweat angels through OMFG

RECOVERY score (1-10)
  Nutrition (0-3)
     - basically 3 is perfect day; minus 1 per cheat
  Sleep (0-3)
     - <4.5 hr = 0
     - 4.5-6hr = 1
     - 6-7.5hr = 2
     - 7.5hr+ = 3
     - Sleep Quality Bonus = +/- 1
  Active Recovery (0-1)
     +1 for extra stretching, yoga, massage, foam roller, etc...
  Stress (0-3)
     +1 for no relationship stress
     +1 for getting some alone time
     +1 for doing something fun that day

Okay, here goes.  Recovery Tracking Day 1 (again)

TRAINING: 7
   Quality Day (Dan John - lifted heavy, PR'd front squat, press was too easy)
RECOVERY: 6
   Sleep (2) 4.5hrs + quality sleep despite going to bed at 1am
   Nutrition (2) one cheat (nachos and fountain pepsi)
   Active Recovery (0)
   Stress (2) alone time + shopping for shoes

Overall, not bad, good training day, not too taxing but still saw progress.  Recovery was a little weak, sleep and nutrition could have been better but considering we are camped out at the in-laws it could have been worse.  Just need to keep track of this and make sure Rest Day is all about recovery.  I guess my cheat days can't be when I'm not working out.  Not sure if that makes better sense but it might be easier to not cheat at all on the Rest Days and allow for a little cheating on days I workout (seems fair?)

Dan John Rapid Ascent

8-6-4 reps of the following:

Power Clean
95-135

Shoulder Press
65-95

Front Squat
115-145

Felt good in all three. Still getting stronger?! Gonna have to go
bigger next time...

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Gymnastic Cert

3-4 January 2009

Las Vegas, NV

Max Overhead

MONDAY 081229

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Un-fun "Globo Gym" workout. What a bunch of zombies floating through the gym, alone, hidden behind their iPod and headphones. Losers. I'll never go back to that crap...

SP 95-95-115-115-135
PP 115-125-135-135-135
PJ 115-135-135-150 had to leave early, couldn't take anymore of the dreadful, boring ass atmosphere...

Getting sick, feeling like crap, very tired of eating with the carboholic families. Have we always eaten such crap and thought we were being healthy????

Can't wait for the Gymnastics Cert this weekend. A little worried that it's going to kick my ass.

SATURDAY 081227

SATURDAY 081227

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

5 rounds in first 10 minutes as Rx'd.
7 rounds in second 10 minutes at 65#.

Pussed out...