Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Time: 15:02
Did one more round of Lunges, 5 PUs, 5 Sit-ups
Turkish Get-ups and HSPUs
Thursday, February 26, 2009
Push Jerk
CFWU x 1 (subbed HSPUs x 15 instead of Dips)
Push Jerk (Split)
7 x 1
Wasn't sure where to start or where I would end...
205
225
235
245
255
265
275
285
295 (missed)
Bench Press
225 x 3
255 x 3
275 x 3
295 x 2
315 x 1
325 x 1 (missed)
Push Jerk (Split)
7 x 1
Wasn't sure where to start or where I would end...
205
225
235
245
255
265
275
285
295 (missed)
Bench Press
225 x 3
255 x 3
275 x 3
295 x 2
315 x 1
325 x 1 (missed)
For time:
SDLHPs x 50 reps
115 pound Push press, 21 reps
SDLHPs x 50 reps
115 pound Push press, 18 reps
SDLHPs x 50 reps
115 pound Push press, 15 reps
SDLHPs x 50 reps
115 pound Push press, 12 reps
Subbed SDLHPs for Rows.
Forgot to start my clock until the 17th rep of my second round of SDLHPs. Finished rest of WOD in 12:47. Will add 3:13 to guesstimate the time missed for a total time of...
16:00 min
SDLHPs x 50 reps
115 pound Push press, 21 reps
SDLHPs x 50 reps
115 pound Push press, 18 reps
SDLHPs x 50 reps
115 pound Push press, 15 reps
SDLHPs x 50 reps
115 pound Push press, 12 reps
Subbed SDLHPs for Rows.
Forgot to start my clock until the 17th rep of my second round of SDLHPs. Finished rest of WOD in 12:47. Will add 3:13 to guesstimate the time missed for a total time of...
16:00 min
Sunday, February 22, 2009
Front Squats
CFWU x 3
5 x 3 Front Squats
Warm-up
95 x 3
135 x 3
WOD (all sets of 3 unless otherwise indicated)
185
225
245
265 (1 rep and dumped it)
265 (Mental weakness crept in...failed...lost my mojo.)
245 (decided to go back down)
225
205
185
Need to work on these more. Front rack position is weak. Wrists and collar bone need to toughen up. When I go over 250 it feels like my wrists are going to snap and my collar bone is being crushed. I think concentrating on pushing my elbows to the sky will help...
Cash out:
Squat clean practice. Wanted to practice catching weight in front rack position.
95 x 3
135 x 3
185 x 3
135 x 3
5 x 3 Front Squats
Warm-up
95 x 3
135 x 3
WOD (all sets of 3 unless otherwise indicated)
185
225
245
265 (1 rep and dumped it)
265 (Mental weakness crept in...failed...lost my mojo.)
245 (decided to go back down)
225
205
185
Need to work on these more. Front rack position is weak. Wrists and collar bone need to toughen up. When I go over 250 it feels like my wrists are going to snap and my collar bone is being crushed. I think concentrating on pushing my elbows to the sky will help...
Cash out:
Squat clean practice. Wanted to practice catching weight in front rack position.
95 x 3
135 x 3
185 x 3
135 x 3
In Memory of Joshua completed Saturday 2/21/09
CFWU x 3 (omitted Pull-ups)
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Had to scale this one. Can't do L Pull-ups or Tuck pull-ups...well at least not 21 at a time. Instead I did regular pull-ups instead.
Did right arm snatches and pull-ups unbroken on first round. After that I broke snatches up (11, 10) and Pull-ups however I could to get them done. Progressively got worse, but never dropped below 4-6 each interval.
I really felt my grip being taxed throughout this. I could definitely tell which are I just got through snatching with when I was doing the pull-ups. Felt that hand starting to give towards end of each set.
Practiced some L-sits at the end. Need to work on L-pull-ups.
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Had to scale this one. Can't do L Pull-ups or Tuck pull-ups...well at least not 21 at a time. Instead I did regular pull-ups instead.
Did right arm snatches and pull-ups unbroken on first round. After that I broke snatches up (11, 10) and Pull-ups however I could to get them done. Progressively got worse, but never dropped below 4-6 each interval.
I really felt my grip being taxed throughout this. I could definitely tell which are I just got through snatching with when I was doing the pull-ups. Felt that hand starting to give towards end of each set.
Practiced some L-sits at the end. Need to work on L-pull-ups.
Friday, February 20, 2009
Myriad of Presses and Runs
For time...
150 bar dips
run 400m
50 push-ups
run 400m
50 HSPUs
run 400m
Felt like I was doing well until I hit the HSPUs. Started HSPUs with 13min and some change. Finished doing HSPUs with 34min and some change on the clock. Had to break them up into sets of 5...then 3....then eventually 2's and 1's.
Total Time: 37:12...blek
150 bar dips
run 400m
50 push-ups
run 400m
50 HSPUs
run 400m
Felt like I was doing well until I hit the HSPUs. Started HSPUs with 13min and some change. Finished doing HSPUs with 34min and some change on the clock. Had to break them up into sets of 5...then 3....then eventually 2's and 1's.
Total Time: 37:12...blek
Wednesday, February 18, 2009
Death by Pull-ups
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.
Warm-up: Double Under practice and one-legged squat practice
Death by Pul-Ups
13 rounds
Cash-out
3 sets of...
20 sit-ups
20 back extensions
10 HSPU
Use as many sets each minute as needed.
Warm-up: Double Under practice and one-legged squat practice
Death by Pul-Ups
13 rounds
Cash-out
3 sets of...
20 sit-ups
20 back extensions
10 HSPU
SDLHP, Burpees, and Running
Warm-up: Jump Rope 1 min
3 rounds for time of...
SDLHP x 50
21 Burpees
400m run
18:25
3 rounds for time of...
SDLHP x 50
21 Burpees
400m run
18:25
Saturday, February 14, 2009
Fran
Missed a couple of days due to illness. Today was the first day I felt good enough to go through a WOD. Still felt a little chilled, but other than that I felt okay.
10:00am CFWU x 3 (subbed 95# bent over rows x 15 instead of Pull-ups) Worked nice and slow...just testing the waters to see if I would be okay.
10:30am: Decided to take a shot at Fran
As Rx'd 5:07...but wrist clocked stopped at 5 sec during my first set of thrusters. Button must have gotten hit during the first 1-2 reps. Started clock before first set of Pull-ups and that is the time I ended with.
I am going to estimate and add one minute to the time...so...
6:07 is my official, estimated Fran time.
Cashed out by lying on the floor watching the lights spin...
2:30pm: Warmed up with 100 JR singles.
Seven rounds for time of...
SDLHP x 10
Bar Dips x 30
Forgot to do 30 reps on dips during first set and only did 10. In order to make up for it I added an eigth set of SDLHP and 20 dips. Dips really slowed me down. By the end I was doing sets of 10-12 and then 4-5 to finish.
Time: 18:30...not as good as I hoped. Like I said, the dips really slowed me down.
Cash out: Former wrestler of mine wanted to work out so I jumped in with him to finish the day off right.
Superset...
Shoulder press 30# DBs 5 x 15
3 x 12 DB overhead extension 55#
Superset...
3 x 25 80# DB Shrugs
3 x AMRAP Bench Dips...real treat after the 210 bar dips I did 5 min earlier.
Then...more lying around and watching the lights spin...and now my arms feel like they are full of lead...It's been a GREAT DAY! Can't wait for the Burpees tomorrow.
10:00am CFWU x 3 (subbed 95# bent over rows x 15 instead of Pull-ups) Worked nice and slow...just testing the waters to see if I would be okay.
10:30am: Decided to take a shot at Fran
As Rx'd 5:07...but wrist clocked stopped at 5 sec during my first set of thrusters. Button must have gotten hit during the first 1-2 reps. Started clock before first set of Pull-ups and that is the time I ended with.
I am going to estimate and add one minute to the time...so...
6:07 is my official, estimated Fran time.
Cashed out by lying on the floor watching the lights spin...
2:30pm: Warmed up with 100 JR singles.
Seven rounds for time of...
SDLHP x 10
Bar Dips x 30
Forgot to do 30 reps on dips during first set and only did 10. In order to make up for it I added an eigth set of SDLHP and 20 dips. Dips really slowed me down. By the end I was doing sets of 10-12 and then 4-5 to finish.
Time: 18:30...not as good as I hoped. Like I said, the dips really slowed me down.
Cash out: Former wrestler of mine wanted to work out so I jumped in with him to finish the day off right.
Superset...
Shoulder press 30# DBs 5 x 15
3 x 12 DB overhead extension 55#
Superset...
3 x 25 80# DB Shrugs
3 x AMRAP Bench Dips...real treat after the 210 bar dips I did 5 min earlier.
Then...more lying around and watching the lights spin...and now my arms feel like they are full of lead...It's been a GREAT DAY! Can't wait for the Burpees tomorrow.
Monday, February 9, 2009
Dear Cindy
CFWU x 3
Omitted Pull-ups and added Turkish Get-ups (5olbs x 3/side) for grins
As many rounds as possible in 20 minutes of...
5 Pull-ups
10 Push-ups
15 Body Squats
20 rounds + 5 pull-ups in 19:53. Went ahead and finished rest of the set after the alarm.
L-Hang and Hand Stand Practice
Out...
Omitted Pull-ups and added Turkish Get-ups (5olbs x 3/side) for grins
As many rounds as possible in 20 minutes of...
5 Pull-ups
10 Push-ups
15 Body Squats
20 rounds + 5 pull-ups in 19:53. Went ahead and finished rest of the set after the alarm.
L-Hang and Hand Stand Practice
Out...
Saturday, February 7, 2009
MetCon Day...
CFWU x 3 (Omitted Pull-ups and subbed elevated push-ups and HSPUs)
WOD:
As many rounds as possible in 20 minutes of...
200m run
21 SDLHP @ 95lbs
15 Pull-ups
Completed 4 rounds + 200m run + 15 SDLHPs
Finished 5th round and Cashed out by working on some Turkish Get-ups. Worked up to 45lbs x 2 on each side.
WOD:
As many rounds as possible in 20 minutes of...
200m run
21 SDLHP @ 95lbs
15 Pull-ups
Completed 4 rounds + 200m run + 15 SDLHPs
Finished 5th round and Cashed out by working on some Turkish Get-ups. Worked up to 45lbs x 2 on each side.
Friday, February 6, 2009
Pushes and Presses
CFWU x 3
Shoulder press 5 x 1
Push press 5 x 3
Push Jerk 5 x 5
SP: 155, 175, 185, 195, 205 (failed), 195
PP: 195, 205, 215, 225 225...should have dropped lower and worked on it. Live and learn...
PJ: 225, 225, 225, 225, 235
Need to work on Push press form. Kept wanting to push and then drop under the bar. Don't feel right about counting the last two sets of my PP. They were more of a push-jerk-press...
Shoulder press 5 x 1
Push press 5 x 3
Push Jerk 5 x 5
SP: 155, 175, 185, 195, 205 (failed), 195
PP: 195, 205, 215, 225 225...should have dropped lower and worked on it. Live and learn...
PJ: 225, 225, 225, 225, 235
Need to work on Push press form. Kept wanting to push and then drop under the bar. Don't feel right about counting the last two sets of my PP. They were more of a push-jerk-press...
Ab-tastic
Cross Fit Warm-up x 3
Skipped last set of Back Ext and Abs.
Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows
Didn't have a kettle bell. Had to use a 70lb dumbell. Did as Rx'd for first round. Had to drop to 50lb dumbell. Weight and reps weren't the problem. Grip failure was a thorn. Afraid I was going to lose the weight somewhere throughout the movement and injure myself or some innocent by-stander.
KTEs were brutal on my grip as well. After first set I had to break them up into 10, 10, 5 or by the end...10, 5, 5, 5.
Total time: 51:45
Skipped last set of Back Ext and Abs.
Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows
Didn't have a kettle bell. Had to use a 70lb dumbell. Did as Rx'd for first round. Had to drop to 50lb dumbell. Weight and reps weren't the problem. Grip failure was a thorn. Afraid I was going to lose the weight somewhere throughout the movement and injure myself or some innocent by-stander.
KTEs were brutal on my grip as well. After first set I had to break them up into 10, 10, 5 or by the end...10, 5, 5, 5.
Total time: 51:45
Tuesday, February 3, 2009
5 x 5 Squats
Warm-up
3 sets of...
Overhead squats (45#, 95#, 115#)
Ab wheel x 20 (16 from knees and 4 from feet)
Back Extension (GHD) x 20
HSPU x 5
Pull-ups 10, 5, 5 (hands were toast from yesterday)
Back Squat x 5
225
275
295
315
335
355
375 Put on a belt for last two sets
395 (Took a couple of reps to get into the groove, but hit the bottom on the last three)
Super Set 5 225 ATG squats with...
Stiff Leg Dead Lift x 5
135
185
225
245
275
3 sets of...
Overhead squats (45#, 95#, 115#)
Ab wheel x 20 (16 from knees and 4 from feet)
Back Extension (GHD) x 20
HSPU x 5
Pull-ups 10, 5, 5 (hands were toast from yesterday)
Back Squat x 5
225
275
295
315
335
355
375 Put on a belt for last two sets
395 (Took a couple of reps to get into the groove, but hit the bottom on the last three)
Super Set 5 225 ATG squats with...
Stiff Leg Dead Lift x 5
135
185
225
245
275
Muscle-Up Alternative
CFWU x 3 (no Pull-ups or Dips)
45#, 95#, 95# Overhead Squat
Ab wheel x 20 (16 from knees, 4 from standing)
150 Pull-ups and 150 Dips for time
Time: 21:35
Hands are toast. Partially ripped off caluses on both hands.
Looking forward to today's squats...don't have to pull or push anything with my hands...
45#, 95#, 95# Overhead Squat
Ab wheel x 20 (16 from knees, 4 from standing)
150 Pull-ups and 150 Dips for time
Time: 21:35
Hands are toast. Partially ripped off caluses on both hands.
Looking forward to today's squats...don't have to pull or push anything with my hands...
Sunday, February 1, 2009
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Did not have a 20lb med ball. Heaviest was a 4kg.
Everything else as Rx'd.
Time: 28:45
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Did not have a 20lb med ball. Heaviest was a 4kg.
Everything else as Rx'd.
Time: 28:45
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