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...

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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

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...

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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...

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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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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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Lucy (14:44)

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

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800-50-50 (20:07)

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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800-50-50 (20:49)

Slower and weaker after hard weekend

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Fight Gone Bad (270)

"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!

Db Bear Complex (30#)

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...

100 Perfect Push ups (10:10)

FRIDAY 080815

100 Perfect Push ups (10:10)

Shaved :49 seconds off of this one.  Check out the last time I did this one in May.

I guess the push ups I've been working on made the difference.  Last time I got 25-20-20-18-18 with lots of little rest periods (1-sec) during each of the last three sets.  Today I banged'em all out but probably paid for the first set.  30-25-20-13-9 for 101, one extra for the Air Assault Gods.

Next time I am definitely shooting for slower runs and only four sets of 25 push ups.  That will get me down to around the 9-min mark (or less).

My run splits were 1:44, 1:58, 2:05 and 2:02.  I wonder how fast 5 sets of 20 would be if I focused more on the run times???

God, I love CrossFit!!!

Db Bear Complex (25lb)

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.

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Swim-Push-Swing (13:42)

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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50-50-50-50-50-50-50 (17:48)

50 sit ups

50 double unders

50 sit ups

50 lunges (25 ea leg)

50 sit ups

50 burpees (5:08)

50 sit ups

 

(17:48)

 

Squeezed this one in after grading the APFT.  Started at 0700.  Showered and shaved and made it up the hill to work at 7:35.  Woot!!!

Radio (19:33*)

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.

Lucy (16:12)

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.

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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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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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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)