For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
As Rx'd: 26:13
Pull-ups bogged me down pretty bad. First round was unbroken. Round 2 was 20-10-10-10. Round 3 was 10-10-10-5-5-5-5-5-5-5-5
Lot's of time wasted coming off the bar and shaking the arms out. Probably should have scaled the Pull-ups. I imagine this WOD should have been done as Rx'd in 20min or less.
Live and learn...
Saturday, October 31, 2009
Thursday, October 29, 2009
Wednesday, October 28, 2009
Nate
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Subbed Pull-ups and Dips (3:1)
Last time I did a 4:1 sub and got 12 rounds plus 4 pull-ups
Today with the 3:1 sub I did 14 rounds plus 6 pull-ups and 6 dips.
Rep total last time was 336
Rep total this time was 348 (PR by 12 reps)
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Subbed Pull-ups and Dips (3:1)
Last time I did a 4:1 sub and got 12 rounds plus 4 pull-ups
Today with the 3:1 sub I did 14 rounds plus 6 pull-ups and 6 dips.
Rep total last time was 336
Rep total this time was 348 (PR by 12 reps)
Monday, October 26, 2009
Michael
Three Rounds for time of:
800m Run
50 Back Extensions
50 Sit-ups
Accidentally did Sit-ups then Back Extensions afther the run.
Total time was 19:06
Not sure what my time was prior to this...probably 22ish...
800m Run
50 Back Extensions
50 Sit-ups
Accidentally did Sit-ups then Back Extensions afther the run.
Total time was 19:06
Not sure what my time was prior to this...probably 22ish...
Sunday, October 25, 2009
Tommy V
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
Had to scale this one for several reasons. Had to get to the game, no rope, and the main reason, there is no way I could do 12-9-6-3 rope ascents.
So...I did a heavy towel pull-up version of Fran.
21-15-9 rounds of 115lb Thrusters and Towel pull-ups.
Time: 4:30
All thrusters were unbroken.
The first round of towel pull-ups were pretty good. Did 15 without coming off the rope. The other rounds were legit through about 5-6 reps, then I started using the floor for assistance.
I need to hang a rope in the weight room and practice doing rope climbs.
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
Had to scale this one for several reasons. Had to get to the game, no rope, and the main reason, there is no way I could do 12-9-6-3 rope ascents.
So...I did a heavy towel pull-up version of Fran.
21-15-9 rounds of 115lb Thrusters and Towel pull-ups.
Time: 4:30
All thrusters were unbroken.
The first round of towel pull-ups were pretty good. Did 15 without coming off the rope. The other rounds were legit through about 5-6 reps, then I started using the floor for assistance.
I need to hang a rope in the weight room and practice doing rope climbs.
Wednesday, October 21, 2009
Walking Lunges and Sit-ups
Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps
As Rx'd
10:23
Had to do 2.5 lengths of the weightroom to get 50m. Ben and I used a 60m tape to measure the distance.
On the first round I stopped about 20m short and started to do my sit-ups and Ben was kind enough to remind me that I still had another 20m to go to reach 50m. Glad he was there or I might have short changed myself throughout the whole WOD.
Walking lunge 50 meters
Sit-ups, 50 reps
As Rx'd
10:23
Had to do 2.5 lengths of the weightroom to get 50m. Ben and I used a 60m tape to measure the distance.
On the first round I stopped about 20m short and started to do my sit-ups and Ben was kind enough to remind me that I still had another 20m to go to reach 50m. Glad he was there or I might have short changed myself throughout the whole WOD.
Tuesday, October 20, 2009
Tabata Something Else
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.
Pull-ups: 13 + 14 +13 + 11 + 9 + 7 + 7 + 8 = 82 (+9)
Push-ups: 24 + 20 + 13 + 12 + 9 + 9 + 10 + 9 = 106 (-13)
Sit-ups: 13 +13 + 12 + 13 + 12 + 12 + 12 + 12 = 99 (+1)
Squats: 16 + 16 + 15 + 15 + 16 + 16 + 16 + 17 = 127 (-24)*
Rep Total: 414
PR'd on pull-ups and was one off from my best on Sit-ups. Squats and Push-ups decreased significantly.
*I can say that all my squats are legit. I made sure to drop below parallel and open my hips at the top. In the past I had been short stroking it for speed. The increased ROM definitely decreased my rep total.
Not sure what is up with my push-ups. I'm a little frustrated with that.
Pull-ups: 13 + 14 +13 + 11 + 9 + 7 + 7 + 8 = 82 (+9)
Push-ups: 24 + 20 + 13 + 12 + 9 + 9 + 10 + 9 = 106 (-13)
Sit-ups: 13 +13 + 12 + 13 + 12 + 12 + 12 + 12 = 99 (+1)
Squats: 16 + 16 + 15 + 15 + 16 + 16 + 16 + 17 = 127 (-24)*
Rep Total: 414
PR'd on pull-ups and was one off from my best on Sit-ups. Squats and Push-ups decreased significantly.
*I can say that all my squats are legit. I made sure to drop below parallel and open my hips at the top. In the past I had been short stroking it for speed. The increased ROM definitely decreased my rep total.
Not sure what is up with my push-ups. I'm a little frustrated with that.
Monday, October 19, 2009
Weighted Pull-ups 7x1
BW = 208.3 (compared to 211.8 last time.)
45-55-70-80-90-95(failed)-92.5
2.5lbs less than last time.
45-55-70-80-90-95(failed)-92.5
2.5lbs less than last time.
Sunday, October 18, 2009
Tyler
Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps
Subbed Pull-ups and Bar Dips (3:1) or Muscle-ups
SDLHPs as Rx'd
Time: 15:58
Wasn't quite feeling it today. Had a headache when I started and wanted to throw in the towel around the 3rd round.
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps
Subbed Pull-ups and Bar Dips (3:1) or Muscle-ups
SDLHPs as Rx'd
Time: 15:58
Wasn't quite feeling it today. Had a headache when I started and wanted to throw in the towel around the 3rd round.
Friday, October 16, 2009
Hip-Back Extensions and 400m runs
For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters
The difference between back extensions, hip extensions and hip-back extensions is explained very well in this video.Back Extension, Hip Extension, Hip-back Extension…[ wmv]
As Rx'd: 18:09
Runs felt pretty slow today. Betting on a lot of Pull-ups tomorrow...
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters
The difference between back extensions, hip extensions and hip-back extensions is explained very well in this video.Back Extension, Hip Extension, Hip-back Extension…[ wmv]
As Rx'd: 18:09
Runs felt pretty slow today. Betting on a lot of Pull-ups tomorrow...
Thursday, October 15, 2009
Hang Squat Cleans and Push-ups
Five rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups
As Rx'd: 12:56
This was rough after doing Elizabeth yesterday. I almost let out a soft whimper when I saw this WOD posted last night.
I was pretty surprised though. The HSC were what I thought would be the worst part...and they were, but not as bad as I thought. I did the first two rounds unbroken and the rest were broken up into 8-7 or 7-8.
The push-ups bogged me down pretty bad. I did the first round unbroken and the second in sets of 15-15-5. After that is was 10-5-5-5-3-2...and uglier from then on.
I need to go back to doing 300-500 push-ups a day I think. I was much stronger on push-ups when I was doing that.
135 pound Hang squat clean, 15 reps
30 Push-ups
As Rx'd: 12:56
This was rough after doing Elizabeth yesterday. I almost let out a soft whimper when I saw this WOD posted last night.
I was pretty surprised though. The HSC were what I thought would be the worst part...and they were, but not as bad as I thought. I did the first two rounds unbroken and the rest were broken up into 8-7 or 7-8.
The push-ups bogged me down pretty bad. I did the first round unbroken and the second in sets of 15-15-5. After that is was 10-5-5-5-3-2...and uglier from then on.
I need to go back to doing 300-500 push-ups a day I think. I was much stronger on push-ups when I was doing that.
Wednesday, October 14, 2009
Elizabeth
21-15-9 reps of:
Clean 135 pounds
Ring dips (subbed 3:1 for Bar Dips)
Otherwise as Rx'd
Time: 10:51
I say this every time, but I think I am going to try power cleans instead of full squat cleans...they freakin hurt...
My form is improving though. I did have some form degradation towards the end of the WOD due to fatigue, but I feel like my squat clean has come a long way since I started doing them.
Clean 135 pounds
Ring dips (subbed 3:1 for Bar Dips)
Otherwise as Rx'd
Time: 10:51
I say this every time, but I think I am going to try power cleans instead of full squat cleans...they freakin hurt...
My form is improving though. I did have some form degradation towards the end of the WOD due to fatigue, but I feel like my squat clean has come a long way since I started doing them.
Tuesday, October 13, 2009
CrossFit Total
Back Squat: 425 (tied PR with a Belt)
Shoulder Press: 185 (best is 200)
Deadlift: 420 (10# less than my best)
All lifts were raw.
CFT: 1030
Shoulder Press: 185 (best is 200)
Deadlift: 420 (10# less than my best)
All lifts were raw.
CFT: 1030
Monday, October 12, 2009
Fran
Running a day behind. Went back home and got back too late to do this WOD yesterday.
I did run a slow 4 miles with Amanda on Sunday though.
Fran
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
as Rx'd: 2:57
PR by 3:10 back in February.
I did run a slow 4 miles with Amanda on Sunday though.
Fran
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
as Rx'd: 2:57
PR by 3:10 back in February.
Saturday, October 10, 2009
Thursday, October 8, 2009
250m Row, SDLHP, and Pull-ups
Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps
Subbed 200m run indoors. Had to run 10 lengths of the weightroom. It was pitch black and raining this morning.
Note to self...Sub KB swings next time.
Total Rounds: 5 + 200m run + 21 SDLHPs.
PR'd by 1 and 1/3 rounds.
Went ahead and finished my 15 Pull-ups after time was up.
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps
Subbed 200m run indoors. Had to run 10 lengths of the weightroom. It was pitch black and raining this morning.
Note to self...Sub KB swings next time.
Total Rounds: 5 + 200m run + 21 SDLHPs.
PR'd by 1 and 1/3 rounds.
Went ahead and finished my 15 Pull-ups after time was up.
Wednesday, October 7, 2009
Thrusters 7x1
Had to do this one quickly during my plan period...
Warm-up
45# x 10
135# x 3
185-205-215-225-235-245(f)-245-255(f)-255(f)
Couldn't find enough hip drive when I hit 255. The second attempt at 245# felt easy, but the extra 10lbs was a different story.
This ties my best from last time. Best ever is 255 but I was weighing 220. Weighing consistantly around 209-210ish nowadays.
Warm-up
45# x 10
135# x 3
185-205-215-225-235-245(f)-245-255(f)-255(f)
Couldn't find enough hip drive when I hit 255. The second attempt at 245# felt easy, but the extra 10lbs was a different story.
This ties my best from last time. Best ever is 255 but I was weighing 220. Weighing consistantly around 209-210ish nowadays.
Monday, October 5, 2009
Muscle-up Alternative
30 Muscle-ups for time.
The most muscle-ups I have ever done at one time was 2...yesterday. I probably should have devoted some time to work on the muscle-up but wanted to get a workout in.
Decided to scale using a 5:1 conversion for pull-ups/dips:muscle-ups.
150 pull-ups and 150 dips for time.
Previous time on 7/17 was 13:33.
Today's time (10/5): 12:27
The most muscle-ups I have ever done at one time was 2...yesterday. I probably should have devoted some time to work on the muscle-up but wanted to get a workout in.
Decided to scale using a 5:1 conversion for pull-ups/dips:muscle-ups.
150 pull-ups and 150 dips for time.
Previous time on 7/17 was 13:33.
Today's time (10/5): 12:27
Sunday, October 4, 2009
Power Cleans, Sit-ups, and Back Extensions
21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups
Back extensions
As Rx'd: 7:27
Did two Bar Muscle-up in a row without falling off the bar. Hoping for three tomorrow...
Power clean 95 pounds
Sit-ups
Back extensions
As Rx'd: 7:27
Did two Bar Muscle-up in a row without falling off the bar. Hoping for three tomorrow...
Saturday, October 3, 2009
800m Run, Pistol Squats and Sit-ups
For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters
"Pistol" is one-legged squat with Kettlebell or dumbbell. Use 1 1/2 pood Kettlebell or 55 pound dumbbell for pistols. Post time to comments.
Time: 14:10
Scaled the wieght to a whopping 10# KB for counterbalance. I have never been able to do pistol squats very well. Have toyed around with them some, but always had to use a safety rack or door frame for support.
Today I did all reps as Rx'd so I feel pretty good about that. Had some balance issues, but pretty pleased for today. Definitely could not have done the 1 1/2 pood KB Pistols.
Also did my first Bar Muscle-up...pretty fired up about that.
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters
"Pistol" is one-legged squat with Kettlebell or dumbbell. Use 1 1/2 pood Kettlebell or 55 pound dumbbell for pistols. Post time to comments.
Time: 14:10
Scaled the wieght to a whopping 10# KB for counterbalance. I have never been able to do pistol squats very well. Have toyed around with them some, but always had to use a safety rack or door frame for support.
Today I did all reps as Rx'd so I feel pretty good about that. Had some balance issues, but pretty pleased for today. Definitely could not have done the 1 1/2 pood KB Pistols.
Also did my first Bar Muscle-up...pretty fired up about that.
Thursday, October 1, 2009
The Dirty Dozen
Weighed in at 207.8 today. First time in the 207's.
@ 6:30am
WU: 5 reps of each exercise
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips (Subbed 75 Bard Dips)
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball (subbed 45# Barbell Thrusters)
3 Rope climb ascents (No rope...subbed 45 Towel Pull-ups)
Time: 19:33
Did everything unbroken except KB swings (15-15), Dips (sets of 8-15) and Towel Pull-ups (sets of 5).
Felt like I could have or should have pushed through the KB swings harder. Towel Pull-ups were the worst thing in the whole circuit for me. I would have failed epically if I had to climb a rope three times...I would still be there staring at the rope...
@ 6:30am
WU: 5 reps of each exercise
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips (Subbed 75 Bard Dips)
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball (subbed 45# Barbell Thrusters)
3 Rope climb ascents (No rope...subbed 45 Towel Pull-ups)
Time: 19:33
Did everything unbroken except KB swings (15-15), Dips (sets of 8-15) and Towel Pull-ups (sets of 5).
Felt like I could have or should have pushed through the KB swings harder. Towel Pull-ups were the worst thing in the whole circuit for me. I would have failed epically if I had to climb a rope three times...I would still be there staring at the rope...
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