Rapid Ascent Program

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)

Six-Week Push up Challenge

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...

CF Main WOD (19:02)

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!!!!!

CrossFit Baseball

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.

Tabata Something Else (347*)

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

CrossFit Total (625)

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...

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Six Week Push up Challenge

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...

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Heavy Thrusters Muscle-ups

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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Holy Zone Batman II

Still dialing in the Zone Diet and I'm going to start to add in some Intermittent Fasting to really melt the fat away.  Weighed myself this week and I was down to 209.5lbs and 19.5% BF.  This is down from a starting point a few weeks ago of 215lbs and 23% BF.  Looks promising I'd say.  Also took the ole' blood pressure for grins and it was WAAY down to 115/69.  That is crazy low considering I started out way high at 145/95 or so just two years ago.  What a difference some quality diet and exercise makes...

Six-Week Push up Challenge

Hit this workout while CrazyWife did her version of "Michael".  3 rounds of 800m run, 25 hip extensions and 25 GHD situps.

100 Push up Challenge

Week 3 - Day 3

30-22-22-20-Max (2-min rest btw sets)

21/115

Wow, the numbers keep going up despite not taking any push ups rest days this week.  Wonder how long I can keep this up.  Supposed to find a new max Monday but I might just go into the Week Four numbers and see what happens...

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!!!

Six Week Push up Challenge

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.

Happy Sock (16:30)

Named this workout for one of my student's, Don Adams.  He's slowly getting into the idea of something new for PT (old dogs) and CrossFit (new tricks).  He came up with:

Run 400m
50 (4-count) flutter kicks
Run 400m
50 sit ups

I turned the sit ups into a new skill for my students, 25 Knees-to-Elbows.  Hence the forearm-burning name... Hanging from the bar for all those K2Es was definately the hardest part.  Might go with 10s next time and add a few more rounds to get in more 400m runs???

Happy Sock
2 rounds for time of:
Run 400m
50 flutter kicks
Run 400m
50 knees-to-elbows

16:30

400s 1:45, 1:44, 1:46 and 1:56
Flutter kicks 1:15 and 1:38
K2Es 2:49 and 3:42

Six-Week Push up Challenge

Week 3 - Day 1

27-17-17-15-Max (60-sec rest)

17/91

Karen (8:41)

150 Wall Balls for time

8:41

Lucy (14:30**)

5 push ups
10 burpees
Run 400m

5 rounds for time:

(14:30**) 20-sec PR

Split times (PU/Burpees & Run)
:46-:59-1:04-:59-:59
1:40-2:09-2:00-2:07-1:42

**Wasn't sure about finish line on the far side of the track, I will have to start and stop on the lines at the corners.  I think I ran far enough on the last lap.  Wonder if I stopped short on the first, third and last and ended up long on the 2nd and 4th.  That's at least supported by the numbers somewhat.  Damn 800m track with no markers...

Not sure if this is my "favorite" WOD but it was one of the first I was able to complete due to lack of equipment, etc...

Six-Week Push up Challenge

Find a new Max day today.

Got 32 today.

Maybe more warm up would produce more push ups...??? Hmmmm....

Lil' Diane

21-15-9 of:

185# Deadlift
95# Push press

9:58

Six-Week Push up Challenge

Week 2 - Day 3


15-15-12-12-Max (2:00 rest between each set)

33/87

Wow, putting up bigger numbers once again.  Surely this will have to stop.  Going for a new max tomorrow and even bigger numbers next week.  Should start to get exciting now...

Holy Zone Batman!!! (212.8lbs)

I've been tightening up my diet lately, packing a few huge salads for lunch instead of eating out mostly. Also going to take Robb Wolf's advice and try to get about half of my daily carbs post workout. This will replenish any depleted glycogen stores (not very likely even with most CrossFit WODs) and it will also lower the number of carbs I get for the rest of the day. No more meals with 3 or 4 cups of broccoli...YEAH!!! This is a bit of a departure from the strict 30-40-30 that is the Zone but if it's working for these amazing CrossFit athletes, it's gotta work for me too.

So, the really good news is that I finally jumped on the scale for fun and I'm down at least 5 pounds (212.8) and well under the Army standard for my height of 6'3" (217). I would really like to see how I might function in the 200-205lb range by the end of the year. Certainly it will be easier to run if you are carrying 10-15 fewer pounds than you usually have??? I'm also kinda excited about the body fat readings off my $49.00 Tanita BF scale (taken with a grain of salt). I was down at least 2% BF from 23.8 to 21.5%. Gotta be a good sign anyway you slice it.

More talks with Army nutritionists has me convinced that there is no way for the average person to lose any weight. In the Army, they won't even give you a program to follow to lose weight. They want you to make "lifestyle changes" that you can adopt and follow for the long term. Yeah right. I'm going to stop at just one "lite" beer and not 12...I'm going to eat just one ruffle...

I've found it's easier to try to cut that stuff out cold turkey (Pepsi and oh by the way alcohol) and now I drink those very rarely, no more than twice a month on the alcohol and no more than once or twice a week on the Pepsi. That's a big improvement considering I was having drinks almost every weekend and I was getting a 20oz Pepsi AND a snickers bar TWICE A DAY at work. Crazy. Happy with the cold turkey method so far.

Stay tuned as I get my diet even more dialed in. Just signed up for the CrossFit Nutrition Certification in Dallas at GSX Gymnastics on 4 October with Robb Wolf himself. Should be a ton of real world information that I can use to continue to improve...

CrazyHusband

1946 WWII APFT

Found this one online and I love it.  I also have a new appreciation for my grandfather's military service during this time period.  They must have been in incredible shape.  I'd like to know what their injury rate was though.  Probably still low since most were strong farm boys already.

We kept the squat jumps and sit ups at two minutes.  I didn't want to hurt anyone on this the first time out but they all handled it pretty well and definitely enjoyed another different workout.  Gotta get them back into the gym and lifting some weight though.  Might do wall balls and/or Karen then...mooohaahaaahaaaaa...

1946 WWII APFT (modified)

Pull ups (max reps - strict)
Squat jumps (1-min, staggered feet, left heel near right toes - butt to back heel - jump - alternate feet)
Sit ups (1-min - legs straight - alternate elbow to knee)
Push ups (max reps - shoulder width - elbows back - chest to deck)
300yd shuttle run (60yd dash - back and forth five times)

My results: 7 pull ups, 33 squat jumps, 31 sit ups, 27 push ups, 1:02 run


Actual 1946 WWII APFT

Pull ups (max reps - strict)
Squat jumps (max reps - continuous)
Push ups (max reps - continuous)
Sit ups (2-min - legs straight, alternate elbow to opposite knee)
300yd shuttle run (60yd dash back and forth five times)

Max scores: 20 pull ups, 75 squat jumps, 54 push ups, 79 2-min sit ups, 300yd dash :44 seconds

Six Week Push up Challenge

Week 2 - Day 2

16-13-11-11-Max

27/78

Finally slowed down on the improvements. Gonna be work starting next
week.

Sent from my iPhone

Griff (12:41)

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

Front Squat 5-5-5-5-5 (155)

CFWU
3x5

OH Squat
10x65#

Front Squat
115-135-135-155-155

20-min Pull ups & Dips (78/78)

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!!

6 Week 100 Push up Challenge

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!!!

6-Week 100 Push up Challenge

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...).

6-Week 100 Push Up Challenge

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...

4x800m Run (13:19)

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!!!!)

6-week 100 PU Challenge

Week 1 - Day 1

10-10-8-6-Max (:60)

(23) / 57

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Back Squat 1-1-1-1-1

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

Sent from my iPhone

Jeremy (10:54)

Jeremy

21-15-9 of the following:

OH Squat (95#)
Burpees

10:54

Got through the first round in 5:00, the second in 4:00 and the last round in under 2:00.  Burpees killed me as usual.  Yeah Burpees!!!

Stuck with 65# because my OHS is not there yet.  I did get all 21 done in one set so I guess it is there...dangit.  Should be great fun for next time.  Not.


Look for my six-week 100 push up challenge info coming soon!

Lil Runny Angie (16:40)

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).

Fran (10:57)

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...

Push Jerk 3-3-3-3-3 (155)

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.

2k Row (7:23)

2k Row

7:23

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CWCF Benchmark (5:58)

CWCF Benchmark

800m run
40 squats
30 sit ups
20 push ups
10 pull ups* (lg band)

(5:58)

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Weighted pull ups, 1-1-1-1-1-1-1 (35#)

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...

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Deadlift 5-5-5-5-5 (245)

CFWU 2x10

DL 5-5-5-5-5
185-185-225-245-245

Thought about going 265 but my 1RM is only 300 and I was feelin pretty good so I tried not to blow it.  Still happy with 245.

Push up - Dips - Push Press

Complete as many rounds in 20 minutes as you can of:

15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

(4)

Another smoker.  Just when you think AMRAP in 20 minutes might be a tough "METCON" workout, it kicks my ass up and down the weight room and turns into another suck-fest that I just hope to survive...GAWD, I LOVE CROSSFIT!!!   THANKS COACH!!!

800-50-50 (21:15)

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!!!

Run-Squat-Run (13:31)

Perform 4 rounds for time of:

Run 400m
50 squats

Sent from my iPhone

Push up -- Pull up Ladder (12:51)

Modified Sunday's main page WOD:

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

Warm up on Steroids??? (2+1 MU)

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...

5K Run (27:27)

Run 5 K

27:27

Treadmill. Painful.

CrossFit Total (630)

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?

CrossFit Games 2008 -- Deadlift-Burpees (9:50)

CFWU  (3x8)

5 rounds for time of:

5 reps 275# Deadlift (185#)
10 Burpees

(9:50)

CrossFit Games

Spent two days volunteering as a judge/trainer at the games this
weekend and I am smoked. 1,200 workouts in two days kept us busy and
the heat was tough. Not sure which workouts I'll try but any one of
them will be a butt kicker.

1-min Pull ups (11+6)

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.

DL-HPC-FS-PJ (95#/26:57)

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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Press-Push Press-Push Jerk

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.

800-21-21-21 (25:56)

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

How official is that!!!

I feel like a kid again and we've just finished our membership cards
to our "secret" club (no girls allowed) and someone has thought to use
scotch tape to laminate over them. That made us feel pretty official
back then, kind of like an 8-foot banner sign does for CrazyWife
CrossFit today. WooHoo!!!

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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20-min Push up Challenge (246)

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...

CWCF Benchmark* (4:41)

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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Little Fran AMRAP 20-min (8 rds)

10 x 65# Thrusters

10 x pull ups

 

As Many Rounds As Possible in 20 minutes.

 

8 rounds (struggled with pull ups as usual but low bar really hurts kipping potential)

 

Got 5 rounds done in 12 minutes and last three rounds done in 4.  Still too tired to figure out the math to know how much slower the second "half" was...

Ivan the Terrible (23:08)

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

Ouch!!!

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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

Sent from my iPhone

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!!!

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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OHS-Front Squat-Back Squat

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

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.

Team Warrior Challenge

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...

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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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)

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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Rest Day (JBFC)

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.

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CFWU (4x5)

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.

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Run Push Run (2.25 miles)

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)

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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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