Nurse "Jessica" (7:55)

Some innovative students have named the stairwell to the classrooms
"Jessica" in the spirit of the CrossFit WODs we've been inflicting on
them. There is nothing worse than 3 flights of stairs after sprints
and squats... We decided to get the stairs over with right away...

Dynamic Warm up

1-minute each of:
Bear Crawl
Sit ups
Push ups
Mountain climbers
Handstand holds

Nurse Jessica

5 rounds for time of:
5-4-3-2-1 Burpees
Run up 3 flights of stairs
10 push ups
Jog down 3 flights (hitting each step)

(7:55)

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100 Burpees for time (11:55)

Ouch...

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Hang Power Cleans (1-1-1-1-1-1-1) (155)

95-115-135-135-145-150-155

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Lil Runny Angie (17:11)

MONDAY 080414

Lil Runny Angie

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

Did this one backwards and ended with the pull ups.  Big mistake.  Was 7 seconds slower than last month.  Going to do this one again Friday to redeem myself and start with the pull ups.  Too much rest kills a brother...

Jackie (13:03)

SATURDAY 080412

Jackie
1,000m Row
45-lb Thrusters (50 reps)
30 pull ups

Set damper to "6" and it was 'easier' for about the first minute, then
it really, really gassed me. Might try "4" next time. Thrusters were
brutal, need more strength work. Pull ups were 5-3-2-2-2...

CrazyWife's first movie...she's really going to juice up our sites now...

SUNDAY 080413

Rest Day

Also trying the first of my weekly(?) 36-hour fasts...

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CWCF Baseline (6:11*)

Tried to take it easy today so we tried a baseline workout similar to
the one used by Petranek Fitness.

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

Got 3:09 on the run and 3:02 for the rest. We'll use this one to
gauge our progress at the end of the course.

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Deadlift 1-1-1-1-1-1-1 (300lbs)

Deadlift 1-1-1-1-1  only went with 5 efforts so I wouldn't hurt myself.  Made my mini goal of 300 pounds so I was happy.

WU
10x135 (1:00 rest)
5x185 (1:00 rest)

1x225 (1:00 rest)
1x275 (2:00 rest)
1x295 (3:00 rest)
1x300 (1:00 rest) not sure about form on this one but can't get stronger without fudging a little bit at high intensity
1x275


Felt stronger all day going up stairs and walking around, can't wait til this starts making my run times faster...


WEDNESDAY 080409

Rest Day

Put the students through a pretty good circuit at 1-towel gym.  Probably need to put handstands into the warm up somehow...sorely lacking...

Press-Push Press-Push Jerk

Press 1-1-1-1-1
(95-105-115-105-105)
Push Press 3-3-3-3-3
(95-105-115-125-125)
Push Jerk 5-5-5-5-5
(95-105-105)

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APFT (61-77-14:04=280)

First APFT since starting to incorporate CrossFit into my routine.  2-min max push ups, 2-min max sit ups, 2-mile run.  10-min break in between each exercise.  I lost 4 push ups (but form was perfect) and gained 2 sit ups since last October.  But the biggest shocker was cutting 1:16 off my run time.  That's a huge improvement.  I'm going to incorporate as much CrossFit into each week as I can to get the rest of those numbers up.

 

OCTOBER APFT

65 push ups

75 sit ups

15:20 2-mile run

 

APRIL APFT (284)

61 push ups (88 points out of 100)

77 sit ups (101 points out of 100)

14:04 2-mile run (96 points out of 100)

 

Did not score 90 out of 100 in the push ups so I miss getting another PT Badge.  Look for nothing but 300s starting this October...

Knocked up Helen (15:57)

Helen
3 rounds for time of:
Run 400 meters
21-1.5 pood Kettlebell swings
12 pull ups

4 x 800 meter run w/ 3-min rest (13:00)

3-min push ups (6 x Tabata intervals)

4-min sit ups (8 x Tabata intervals)

4 x 800 meter run with 3-min rest between laps

 

19.5-15-10.5-7-7-6.5  Not getting 'easier' but getting a little faster (recovering faster?)

12-11-10-10-11-10-9-9  Felt yesterdays sets without feet being held today

3:07-3:17-3:20(wanted to throw up)-3:16  OUCH!!!!  Thought lap three was WAAAAY slower than two, wanted to throw up the last quarter...thought I slowed waay down to keep from chucking...interesting.  Wish I had HR monitor to see output (maybe, can be very discouraging sometimes...)

 

Great workout, gonna see this one again for sure...

 

 

THURSDAY 080403

 

Rest Day (Combatives) warm up

 

Tabata Sit ups with Cooper (feet held)

15-15-15-15-15-16-16-15 (122)

100 Perfect Push ups (11:48)

Almost put my Students and myself through 100 burpees (150 for me) for time since we had so much fun last week. Luckily my sore knee reminded me that we have an Army PT Test next week and 150 burpees might kill us... Settled on 100 Perfect Push ups which I read about only yesterday. It was a great workout.

100 Perfect Push ups
Perform 100 perfect push ups without stopping. If you rest for more than 2 seconds or go to your knees, run 400 meters. I ended up getting 25-25-20-16-15 for a grand total of 101 push ups (Air Assault!!!) in 11:48 with four sprints that were 2:00 or under (third one was pretty fast but that really hinders the push ups). My students did either 50 push ups for females or their 2-min push up max for males depending on their age (around 70). We will revisit this one again... Finished off with another round of Tabata Sit ups for Cooper and set another PR (90) 12-11-11-12-11-11-11-11


TUESDAY 080401

Rest Day

Ran the 2-mile run with Lilly for her APFT. She passed with flying colors and left herself some room for improvement. Way to go babe!!!

Tabata yer butt off (Push ups - 63)

MONDAY 080331

Tabata Sit ups 12-11-10-11-11-10-11-11 (87) new PR!!!
Tabata Push ups 20-14-10-7-6-6 (63) new PR!!!
Tabata Sprints kept the 19-min 2-mile group honest today (they did great!!!)
Tabata Squats 19-17-16-17-17-17-17-17 (137) great to crush you after some sprints...

Hi, my name is Mike and I have a Tabata problem...I'm loving the Tabatas. They are BRUTAL but they are only 4 minutes!!!! "How hard could 4 minutes really be...???" HA-HAA-HA, famous last words!!! I'm going to focus on the Tabatas with my small group to see how effective they are in getting them prepared for a diagnostic APFT in about 5 weeks...

Rest Day???

Went on an easy(?) 18-mile bike ride with the lil' boy strapped on
back...when did he get so heavy...but we did find a great little
burger joint out in the middle of nowhere...just wish I'd crammed some
more cash up my bike shorts...

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Lil' Runny 10-9-8-7...3-2-1 (36:32)

10-9-8-7-6-5-4-3-2-1 reps of each of the following for time:
   Burpees
   Pull ups
   Box Jumps (24")
   Pushups

Run down to bottom of hill and back between every set.  Ouch so good...

Lucy (14:51)

What a smoker! Thought I was going to take it easy today and let the
crud dislodge from my chest. Decided to try to keep the 5 push ups
and 10 burpee cycles at 1-min. Keeping the 400m run at 2:00 would get
me to 15:00 and a new PR. Just made it!!! 14:51 staying close to all
my goal splits. Got a 15:46 in November in one of my first CrossFit
workouts and the push ups and burpees were all about 1:15. I guess
I'm getting stronger??!?!!!

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Tabata Push ups (62)

20-13-10-7-6-6 (62)  Strict form, felt good, will definitely do these once or twice a week.  Loving the Tabatas more and more...

800-50-50 (22:03)

WEDNESDAY 080326

   800-50-50 (22:03) Only 7 seconds slower than last month and I feel like crap right now.  Still fighting off the "crud" that Lillian gave me and the boy.  Push ups seemed to be a little better despite the crap crawling up out of my chest.  Did 20-15-10-5 the first 50, might try to stick to 5 sets of 10 per set.  Might be enough rest between sit ups and will save time not switching back and forth so much...

TUESDAY 080325

   Rest Day

MONDAY 080324

   Rest Day

Pull up Bars Complete

SATURDAY 080322

2 separate trips to Home Depot. Mount four braces, tighten 16 lag
bolts; for time:

Fran (5:01)

Fran*
21-15-9 of:
Thrusters (45#)
Pull ups (bands)

Deadlift
3x3x3x3x3
205* had more in me

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