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...

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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

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!!!

Ivan the Terrible (23:08)

50-40-30-20-10
Sit ups
Lunges
Squats
Push ups

Ouch!!!

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Alamo CF pain

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)

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CF StL Farewell Beating

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...)

Party with the Ladies at CF StL

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)

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More CF StL humble pie

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...

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CF StL Smoke

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

CF StL Beat Down

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...

CF St. Louis - Helen (13:53)

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.

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)

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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CF Level I Cert (Alvin, TX)

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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!!!

Alamo CF II

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.

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Alamo CrossFit

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...

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