Three 5-min rounds of five exercises conducted for 1-min each with 1-min rest between rounds. We took some time to transition since it was everyone's first time on the rower and first time with FGB. It was a great workout!!!
Wall Ball (20#)
Sumo Deadlift High Pull (1-pood Kb)
Box Jumps (24")
Push Press (65#)
Row (calories)
31-30-25 WB
29-30-30 SDHP
20-26-24 BJ
27-27-20 PP
17-17-18 Row
371 Total
THURSDAY 080117
Rest Day
Friday, January 18, 2008
Fight Gone Bad
Wednesday, January 16, 2008
Double Double Tabata (UNCLASSIFIED)
Classification: UNCLASSIFIED
Caveats: NONE
Another workout that I "thought" wouldn't be that bad. Wrong-o
mooseface. Did I mention that I love CrossFit?!?!?!!
Double Double Tabata
Perform two exercises, alternating between the two for 8 rounds each
utilizing the Tabata interval of 20-sec of work and 10-sec of rest.
Pull ups 10-6-8-7-7-5-7-6 (56)
Sit ups 7-11-11-9-10-9-9-10 (76)
Push ups 12-12-12-12-12-12-12-14 (98)
Squats 17-18-17-17-17-17-17-18 (138)
I was all over the place with pull ups as we "fought" over the Woody
Bands so I had at least two sets of jumping pull ups (ouch). Didn't
make it back to start some of the sit ups on time either (oops).
The pushups and squats went a little easier but that was a lot of work.
I'd like to try maxing out every set to see how much workload I end up
with. I'd bet it was a lot less. Felt pretty good though to be
exhausted and very out of breath after the last set of squats. If it
wasn't so chilly out this morning, I'm sure I would have made a "sweat
angel"...
Classification: UNCLASSIFIED
Caveats: NONE
Tuesday, January 15, 2008
3k Row
Decided no more "Rest Days", going to at least do CFWU and/or row to
finally get into shape. Also going to keep working on push ups.
Thought I'd row easy for 30 minutes. Ouch. Settled for 3,030 meters
in 15 minutes. 5-min easy pull; 3x500m hard (2:00); 1-min easy pull.
Legs and butt felt tired and sore AND strong today.
Played around with ring dips and GHD sit ups after.
Sent from my iPhone
Cindy
MONDAY 080114
"Cindy"
5 pull ups
10 push ups
15 squats
Complete as many rounds as possible in 20 minutes.
(16) Increased PR by at least one (15). Probably lost count at
17...
Sent from my iPhone
Sunday, January 13, 2008
Saturday, January 12, 2008
Friday, January 11, 2008
Thursday, January 10, 2008
Rest Days
THURSDAY 011008
Rest Day
WEDNESDAY 010908
Rest Day (APFT)
Ultimate Frisbee (Farishon)
TUESDAY 010808
CFWU x 3
1.5 mile jog
Push up Pyramid (1-2-3-4-5)
1-5 x 5 (75)
1-3 x 6 (36)
(111 total)
Sent from my iPhone
Monday, January 7, 2008
Fran
21-15-9 reps for time of:
95# Thrusters (65#)
Pull-ups (LG woody band)
(8:59)
WOW!!! CrossFit never ceases to amaze me. Every time I'm feeling the least bit confident, I'll bump up a scaled weight a little bit...and...I pay for it. This one absolutely smoked my grip/forearms. Need to figure out how to support the bar in my front squat with elbows up and still push the weight overhead with the wrists all back. Gotta some transition piece I'm missing. That and all those pullups (even with the woody band) torched the forearms. I love it!!!!!!!!!
Back for more in 2008
After a nice long break for some Combatives-induced shoulder injury and a little Xmas pneumonia, I'm getting back on the CrossFit saddle. Nothing like starting over from what feels like zero again. Oh well, at least the gains are fast with CF.
SUNDAY 010608
"Tabata Something Else" (round robin)
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
(I did one interval of each exercise and rotated to a new exercise during every 10-second rest period-knowing that jumping into a full 8-round Tabata interval for any exercise would wreck me.)
Made it through 7 full rounds before HR spiked above 180 and form went to doo-doo. Thought it was 8 but the GymBoss said only 28 intervals completed not 32 and I couldn't bring myself to start again...
Pull-ups 10-10-10-10-8-8-8
Push-ups 10-10-10-8-11-11-9 (smoked)
Sit-ups 10-10-10-10-10-10-10
Squats 15-15-15-15-15-15-18
SATURDAY 010508
Rest Day (Thighs and butt still smoked from squats and deadlifts on
Sunday, January 6, 2008
Back for more in 2008
After a nice long break for some Combatives-induced shoulder injury and a little Xmas pneumonia, I'm getting back on the CrossFit saddle. Nothing like starting over from what feels like zero again. Oh well, at least the gains are fast with CF.
SUNDAY 010608
"Tabata Something Else" (round robin)
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
(I did one interval of each exercise and rotated to a new exercise during every 10-second rest period-knowing that jumping into a full 8-round Tabata interval for any exercise would wreck me.)
Made it through 7 full rounds before HR spiked above 180 and form went to doo-doo. Thought it was 8 but the GymBoss said only 28 intervals completed not 32 and I couldn't bring myself to start again...
Pull-ups 10-10-10-10-8-8-8
Push-ups 10-10-10-8-11-11-9 (smoked)
Sit-ups 10-10-10-10-10-10-10
Squats 15-15-15-15-15-15-18
SATURDAY 010508
Rest Day (Thighs and butt still smoked from squats and deadlifts on WED-neck still sore???)
FRIDAY 010408
Rest Day
(Butt and Thighs sore from squats and deadlifts on WED-tweaked my neck during THUR workout???)
THURSDAY 010308
CFWU
Treadmill work
1.5% grade - WU 7 min at 10-min mile pace - 7 min at 7:30-pace - 5 min at 12-min pace cool down (2 miles total)
WEDNESDAY 010208
Sorta' CrossFit Total
Squats Press Deadlift 5-5-5-5-5-5
Squats 135
Press 65
Deadlift 155
Going to do one of these exercises every MWF after PT to increase my strength via Starting Strength. M-Squat, W-Press, F-Deadlift increasing by 5-10 pounds every week until I get near a 5RM...
Tuesday, January 1, 2008
Knocked up Lucy
Back in action after a month off with various injuries. Hurt my shoulder/back during Combatives training the first week of December and nursed that for almost three weeks. Came back to work right before Xmas break and tried one day of PT with a date with Lucy. Lasted four rounds before I was so winded I thought I'd visit pukie so I cut it short. Shoulder felt better but I didn't. This was just a few days after battling some pneumonia-like symptoms for a week during Pablo's wedding in Detroit. Made for a terrible visit with not being able to breathe and sleeping in the hotel room all day and night the last night we were in Detroit. The ten inches of snow the night before the wedding was very cool though. I kinda miss that stuff. So back to the here and now. Tried out a date with Nancy yesterday as a warm up for my New Year's Resolution of getting my butt in serious shape. Looking to complete the WODs as prescribed after one full year of hard work. Things are looking good as I get my butt back into shape. The April APFT is not far away. Trying to ease into the Zone this year as well. Just have to get rid of all the crap in our cupboards.
TUESDAY 080101
"Knocked up Lucy"
5 rounds for time of:
5 push ups
10 burpees
Run 400 meters (pushing one-year old in the jog stroller...)
Workout was good, push ups were good, shoulder was good, burpees were ugly and running with the boy in the jog stroller was rough but at least he wasn't standing around crying as we "tore up" the track. All in all, a good start to the new year. Man my butt cheeks are sore...I love squats...
MONDAY 071231
"Nancy"
5 rounds for time of:
Run 400 meters
15 x OH Squat (95#)
This one was a good gauge to see where the shoulder is at. I think it will be okay. We'll see when we start throwing in Presses into the repertoire.
Thursday, November 29, 2007
A week of Intro to CrossFit
THURSDAY 071129
Tabata Pushups
(6) 12-12-10-8-6-6-6-6 ouch, not fun one day after "Angie" on fifth day of Cf in a row...
Run 5k
(23:41) Held POSE running together for first two miles. Not bad. Would have liked to see HR monitor to see what kind of effort I was really putting out. Can't wait to reel in MAJ Perkins. Sorry bastard. Mile splits were 7:48, 7:49 and 7:30. Last 0.1 miles was probably 0.2? 5k is a loooonng way after nothing but 400s and 800s. Great workout. What are the chances that's the same workout I picked three weeks ago for my guys and it turns up on the CF main page the same day. Maybe the Kool-Aid is strong in me (young Padawan...)
WEDNESDAY 071128
"Angie"
100 pullups - 100 pushups - 100 situps - 100 squats for time
(18:31) Used woody bands for pullups, still smoked grip more than anything. Five days of CF in a row is hell on this old man.
TUESDAY 071127
"Lucy"
5 pushups - 10 burpees - Run 400 meters
5 rounds for time
(crap) don't have my time on me, left it at work. haven't been updating these posts as well as I should. I know it was at least a minute faster than last time (13:41 - 29 OCT 07) I think I got 12:30 this time??? (double crap)
Monday, November 26, 2007
"CINDY"
MONDAY 071126
"Cindy"
As many rounds as possible in 20 minutes of:
5 pullups (woody band)
10 pushups
15 squats
(15 rounds)
It will be interesting to see how well this workout goes. I wasn't looking for Pukie today but I was giving it a pretty good effort while trying to pace myself (a little bit). I probably need to find out what my time per round is and program in a mini-break so that the resting doesn't get out of hand. I suspect I rested more than I should have. It was a great workout though. Somebody who missed it said he'd never be able to do the 100 pullups required in Angie, so I told them we did 105 today when he asked me if I could do 100.
Thanks CrossFit!!! See you next time Cindy...b!tch...
"NANCY"
SATURDAY 071124
"Nancy"
5 rounds for time of:
Run 400 meters
15 x 95-lb OH Squat (scaled to 65#)
(17:27) ready for as Rx'd...??? (wink)
Gotta comment on this one, this was the first day back after the Thanksgiving blitz on my belly and liver and it was the first nasty day of the year in Central Texas. It was rainy and cold and nasty and we loved every minute of it. Except for the baby strapped into is stroller under a poncho. He wanted to get out and run around and play in the wet grass. :-(
800-50-50
WEDNESDAY 071121
800-50-50
3 rounds for time of:
Run 800 meters
50 pushups
50 situps
(20:31)
Tuesday, November 20, 2007
Bringing CrossFit to the Masses...
TUESDAY 071120
Rest Day
Resting up for repeat of Sunday's workout. Going to take it to the guys at work. Should be interesting. I wonder how much faster I'll go this time if I don't hold back as much??? Really wanted to lift something heavy today...
MONDAY 071119
Rest Day
SUNDAY 071118
3 rounds for time of:
Run 800 meters
50 pushups
50 pushups
(20:43)
SATURDAY 071117
Rest Day
Judo Practice
FRIDAY 071116
"Fran"
21-15-9 reps of:
95# Thrusters (scaled to 65#)
Pullups (using medium Woody band)
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