500m Row (1:39.68)

TUESDAY 090512

PR

Damper: 8 (too high?)

gassed at 250...

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Back Squat 5-5-5-5-5

135-155-185-225-245(4)

Felt tired today...?!??

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Tabata Something Else

SATURDAY 090509

Tabata Something Else

32 rounds of Tabata Intervals with 8 rounds of pull ups, push ups, sit ups, and squats

push ups: 10-10-9-8-6-6-6-6
sit ups: 10-8-9-10-10-10-10-10
squats: 15-13-15-15-15-15-15-17
pull ups: 5-5-4-4-4-4-4-4

Was too smoked to get in on the "Max the Bench" competition at Collier. 1 rep with your bodyweight earned you a FREE tshirt...

FRIDAY 090508

a.m. workout

Hang Power Cleans 1-1-1-1-1

135-155-165-175-185(F)-185


AMRAP in 10 minutes of:

500 meter row
5 x 95-pound Overhead Squats

3 + 65 meters


p.m. workout

Tabata Sprints with a twist...

8 rounds of tabata sprints with max rep push ups
5-5-5-4-4-3-4-3
8 rounds of tabata sprints with max rep squats
3-3-3-3-3-3-3-3

Fight Gone Bad (20:33)

Fight Gone Bad (task-based)

Perform three rounds for time. Rest for one minute between each round.

20 wall balls (20#)
20 SDHP (75#)
20 box jumps (24")
20 push press (75#)
20 calorie row

5:55
6:30
6:08

20:33

Heavy Squat Cleans

5-5-5-3-3-3-1-1

95-115-125-135-155-165-175-185

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Grace - 5:55 (115#)

WEDNESDAY 090429

CFWU, 3x10!!!

Grace

30 reps, Clean and Jerk, 135lbs for time

5:55 (115#)

Scored 8:39 with same weight last time. Ready to tackle this Rx'd!!!


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Afternoon Workout

Team workout

7 rounds for time:

200m run
5 burpees
10 sit ups
15 squats

1 round equals you and your partner performing one evolution...

This one was a smoker. Just need to stagger the lead teams start/finish point to keep them within reach of the other teams...

Bench Press

MONDAY 090427

5-5-5-3-3-3-1

155-165-185

195-205-215

225

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Dumbbell Bear

Dumbbell Bear Complex

Every minute on the minute for 20 minutes:

5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Thrusters

40# Dumbbells

14+4

Got 30# last time. Was going to jump up to 35# but I wanted to punish myself instead...

Thank CrossFit!!!

Heavy Push Press

FRIDAY 090424

Push Press

5-5-5-3-3-3-1-1-1

135-155-165(PR)

165-175(F)-175(PR)

185-195(F)-195(PR)

Deadlift Burpee Workout

WEDNESDAY 090422

Deadlift Burpee Workout (CrossFit Games 2008)

5 rounds for time of:

5 275-lb deadlifts (245#)
10 burpees

11:16

Power Cleans

5-5-5

3-3-3

1-1-1

95-115-135(PR)

155-165(PR)-good

175-185(F)-185(PR)

Need to get this on video and break down the technique, they felt a little loosey-goosey...

OH Squats

Heavy(-ish) OHSquats

5-5-5-3-3-1-1

95-115-125(PR)
125-135(PR)
135-145(PR)

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TUESDAY 090414

APFT

57 Push ups (84)
77 Sit ups (100)
13:25 2-mile run (100)

284

Double ouch!!!


SATURDAY 090411


Tabata Sprints

20:10 for 8 rounds

Ouch!!!

CF Yongsan Baseline Workout

Got this one courtesy of CrossFit Los Angeles and Andy Petranek...

800m Run
40 squats
30 sit ups
20 push ups
10 pull ups

6:14

No more Kimchi Soup for lunch before CF workouts. This one hurt too bad for an "easy" one.

Hope I can hit the programming harder after next week's APFT to get back into shape. Lost a ton after Thanksgiving, Xmas and PCSing...

Press - Push Press - Push Jerk

CFWU x 1

Shoulder Press
1-1-1
135-140(F)-140(F)

Push Press
3-3-3
140-145-155(PR)

Push Jerk
1-1-1
175-205(F)-Done

Could have had 185 on the 1RM Push Jerk but I got too greedy and I was already getting tired. All in all a good day though. Need to work the heavy Push Presses more to get my strict press numbers up. Seem to be stuck on 135 for 1RM...

Lil' Runny Angie

Lil' Runny Angie

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

19:40

After the heavy deads, this one broke me off. Each exercise made the next one even slower...

Heavy Deads (325)

MONDAY 090406

MEBB Deadlift
3-3-3-1-1-1

CFWU x 2 (med band)

135x7; 225 x7

245-275-305-315-325-good

3RM - 305 PR
1RM - 325 PR

CF Endurance Workout (66%???)

Got this one from CF Endurance. Glad I didn't do all three rounds...

200s-400s-600s

2 rounds for time with a running clock:

200m run
Rest time it took to complete 200m (~:40 sec)
400m run
Rest time it took to complete 400m (~1:20)
600m run
Rest time it took to complete 600m (~2:00)

14:13

Three rounds of this would be no joke.

I can hardly wait...

OVERTRAINING FOR SURE...

I know I'm overtraining when my blogging falls off for a week straight...

FRIDAY 090403

HORRIBLE HUNDRED

Load up a bar in reverse with a 5lb, 10lb, 25lb and 45lb on each side...

25 Deadlift (215#)
25 Power Cleans (125#)
25 Thrusters (75#)
25 OH Squats (45#)

This one royally kicked by butt...

14:49

Ouch