Crossfit 080627

Making up last Friday's WOD.

3 rounds for time of:
Run 800 meters
55lb Dumbbell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups (Chin-up grip)

This workout kicked my butt. I haven't been that wiped out in along time. I only had 25 min and I thought I should be able to finish without a problem - WRONG. I finished 2 rounds + 800meter + 21 DB Swings and 12 Thrusters. in 24:08. If I had the time my guess is this would have ended in the 29 min range. I definitely want to try this again, as bad as it was it was a great mix of exercises.

Splits:
Round 1: 7:24 (800 m/10.1 mph, 21 swings unbroken, 3X7 thrusters, 3X7 pull-ups)
Round 2: 9:23 (800 m/10 mph, 21 swings unbroken, 3X7 thrusters, 5-5-6-5 pull-ups)
Round 1: 7:22 (800 m/8.5 mph, 15-6 swings,2X6 thrusters)

Rest Day Run

Today is supposed to be a rest day but I had to take my car to be service and I ran home.

~1.5 miles 9:01.

That is 4 seconds slower than last time. Mildly disappointing but at the end of a hard week I can live with it.

Crossfit Carrie

I made this one up so I am going to name it after my wife.

For time:

BW Bench Press
Weighted pull-ups - 25% BW
55lb (1 pood) Dumbbell swing

Rounds of
10/9/8/7/6/5/4/3/2/1

Can't say that I pushed it on the time. I had lots of sets of 2 and 3 reps on the bench and pull-ups. I almost stopped after the round of 9 but forced myself to finish all ten rounds.

Time : 25:43

Crossfit 080625

Fight Gone Bad!:

Three rounds of:

• Wall-ball, 20 pound ball, 10 ft target (Reps) - Subbed 4olb thrusters.
• Sumo deadlift high-pull, 75 pounds (Reps)
• Box Jump, 20" box (Reps)
• Push-press, 75 pounds (Reps)
• Row (Calories)

Well this was a bit of a surprise. I (mainly my quads) am still recovering from yesterdays workout. I was hoping to maintain my previous score but I was able to dramatically improve it.

32/27/35/20/21 = 135
26/27/31/21/16 = 121
24/21/30/22/16 = 113

Total: 369

Compare to 080329:
30/25/25/20/14 = 114
25/20/25/18/15 = 103
25/20/25/17/14 = 101

Total 318

Crossfit 080620

Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups

13 rounds plus 10 thrusters and 5 pull-ups. On each round I alternated my grip for the pull-ups.

Compare to 080430: 12 rounds plus 8 thrusters.

This one had me beat. I did do some ab work and VERY light (45lbs) overhead squats after this WOD.

Crossfit 080621 & 080623

5k:

On a treadmill @ 10mph and .5% incline: 18:36
I couldn't maintain that pace outside but still a nice benchmark on the treadmill.

25 Subbed Muscle-Ups:

For me this is 25 rounds of 1 pull-up, 1 dip with 25% body wieght (40lb weight belt, 200lbs total), in 6:35. I had hoped to do all 50 but ran out time. I have started doing one weighted pull-up and one weighted dip per muscle-up instead of the typical 4pull-ups/4dips per muscle-up.

Weight Bench Mark:
158.0 lbs, 8.4% body fat.

Run with Carrie

Today was a nice 3.5 miles with my wife. Always nice to run with my partner.

35:16

90-Miler Application has Arrived!!

Well the application for this year's race has arrived and the count down has begun. I guess my dad and and I need to get on the river soon if we are going to be ready this year. Last year we started training about the same time (2 months before race day).

Crossfit 080619

Crossfit Total

This was my first Crossfit Total even though I have been doing Crossfit for the past 9 months or so. I always avoided it because it fell on my rest day, or I was making up missed work outs from previous days. Also I was nervous my total would be embarrassingly low. Well I forced myself todo it this time and here are the results:

Back Squat - On Smith Machine since that was the only rack I had available.
5x3x1x1x1 (145/195/245/265/275)

Shoulder Press - Weight was cleaned from floor.
5x3x1x1x1 (65/95/115/125/135)

DeadLift
5x3x1x1x1 (185/225/255/275/290)

Crossfit Total: 275/135/290 = 700

I am happy with the results since I at least hit 700. I really want to see it get to 320/160/320 which would be 2xBW/BW/2xBW.

At the end I ran 2 miles on the treadmill starting at 8.6 and upping the speed .1 every quarter mile. Finished in 13:25

Crossfit 080616

50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

14:56

I really need to work on my DUs. It is amazing how a workout can look simple but kills you in the end. After some rest I did the following:

Front Squats 1x1x1x1x1 (115/135/145/155/165). Weight was cleaned from the floor, so the rep of 165 was also the first time I cleaned more than my weight. I was please about that. I think if I had to do more than single reps I would have stayed at 145 for the front squat.

In between sets of the squats I did preacher curls 7x7x5x5 (70/80/90/90)

Crossfit 080617

Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

19:30
(2:08/2:33/3:05/3:07/3:00/2:57/2:40)

Was glad to be under 20:00 min but I need to work on my shoulder strength. I had to break up the reps of the shoulder press.

Did some ab work after this WOD.

Crossfit 080613

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

New PR: 15:52 (5:16/5:19/5:16)

Compare to 16:25 old PR on 080418 and a 16:33 on 080516.

Finished with 1x1x1x1x1 OHS (45/65/85/95/95)

Getting closer to my goal of 15:00 on this WOD

Crossfit 060812

Warmed up with a 1/4 mile jog

7 rounds of
10 Pistols (alternating each leg)
15 pull-ups
24 dips(sub for 12 ring dips)


21:36 total
2:29/2:58/3:21/3:04/3:23/3:23/2:55

I realized after the fact that I was supposed to do the dips then the pull-ups.

Crossfit 080609 and 080611

"Griff"

800 meter run
400 meter backwards run
800 meter run
400 meter backwards run
800 meter run

Done on a treadmill: 14:57 runs were at 10.2mph, backwards at 5

Dead lift 3x3x3x3x3
185/205/225/235/235

Crossfit Saturday 080607

5 rounds for time of:

135 Squat Cleans - 7 reps
15 Handstand PU

15:31

I did the squat cleans as rx'ed but had to change up the HSPU to:

12/8/5/15 decline push-ups/15 decline push-ups

Crossfit Sunday 080608

Ten Rounds of:
12 Burpees
12 Pull-ups

18:35

1:15/1:35/1:40/1:51/1:59/1:59/2:05/2:01/2:01/2:05

All burpees unbroken, pull-ups broken into smaller sets.

Post WOD:

2 rounds of:

2 HSPU/5 pistols each leg/5 body rows

5 Mile Run

Ran 5 miles to day in 41:16. Slower than my usual pace, most likely something to do with the insanely hot temp of 90 degrees and humidity.

Here is the course.

Crossfit Thursday 080605

Back Squat 5-5-5-5-5 reps

Warm Up:
500 Meter Row 138.5 seconds, damper on 6

235/235/245/245/255(4)
Between sets did 5 X BW Bench press

Cool Down:
2X
25 Back Ext./10 Rope Pull-ups

Weight 159

Starting out

My plan is for this blog to be a journal of my training and preparation for the Adirondack Canoe Classic. Most of the posts will be training posts listing my Crossfit work outs and practice on the water with my dad. I hope to also occasionally post entries about previous 90 milers I have finished and how I feel about this one coming up. As a quick note on back ground I have completed 6 previous 90 milers. Three when I was a kid and three as an adult and all of them with my father as my partner.