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)

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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!!!

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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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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Lot'a Tabata (6xPush ups - 60)

Used some Tabatas to get warmed up for Combatives today.  Thought it might tire my kids out so they wouldn't hurt each other.  No one knows how to go at 50% for some reason.  There's something about someone putting their hands on you that just gets the adrenaline flowing...lol.

 

Tabata Sit ups (69) 12-12-12-11-11-11

Tabata Push ups (60) 17-13-10-7-7-6

Tabata Squats (101) 15-18-18-18-16-16

 

10-min Warrior Challenge (450)

Perform as many exercises as possible in 10-min. Score 1 point for
each squat, 2 for each push up, 3 for each pull up, and 4 for each
burpee. Perform jumping jacks if you need to rest. If you rest for
more than 2 seconds you start over at zero.

I got 42 rounds of burpee, pull up, push up, squat at rounds of 10-8-6-4-2-4-4-4
. Finished with 10 squats and 10 push ups. Lost 37 points from last
time.

Too many burpees. Gonna stick with sets of 5 next time and stop the
burpees at round 6 or 300 points. Try to finish with 5-5-5 or (35
points per) for six more rounds for 210 or 510 total. We'll see...

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800-50-50 (21:17)

TUESDAY 080422

Rest Day


MONDAY 080421

Our mid-course benchmark to see if the CrossFit workouts are working.  I was planning on taking it easy this week since I'm feeling like I'm due for a break...however, my first lap was around 3:36 and after push ups and sit ups, I was right at 6:30 for the first round.  A quick calculation made that 19:30 for 3 rounds if I was to maintain my pace the rest of the way (probably not feasible) but definitely doable to getting under the 22:03 I got last time three weeks ago.  Tried to keep the last two 800s around 4-min and tried to keep the last two rounds of push ups and sit ups around 3-min.  Took a little longer on the last round of push ups and sit ups but I was really trying to keep the form perfect on those, knew I had time so I took liberties with the breaks.  Still pulled off a 21:17 to beat my last time by :46 seconds.  Woot!!!  This stuff really works and I know my form was really good because my pecs are burnt through Tuesday.

High Altitude Nancy (19:21)

SATURDAY 080419

Traveled home to Idaho for my Dad's 60th birthday party and got to
workout at CrossFit Nampa. Trainer Mike Jarvis had a sweet set up in
his shop behind his house and a boundless enthiusiasm for fitness. We
caught him before he had to go to a funeral (in an hour) and on his
wedding anniversary. Training should have been the last thing on his
mind but he was out there bright and early. He showed us the Bergener
warm up and introduced us to the snatch. Wow! What and explosive
exercise...!!! I can't wait to get to an Oly lifting cert and learn
those techniques. We finished off with a little Nancy.

5 rounds for time of:
400m run
15 overhead squats (65 lbs)
(19:21)

I tried this one last November and pulled off a 17:34 so I hope it was
the altitude slowing me down. I suppose taking a light week as a
break wouldn't hurt either. I guess my benchmark 800-50-50 workout on
Monday will tell me.

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