Crossfit 081125

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

BP 9/7/7/6/5
PU 14/11/13/9/11

The pull ups went up but the bench press went down. I did use 165lbs as my body weight this time versus 160, but I don't think that is the issue. I think the bigger issue was just fatigue. After the WOD I rowed 2000 meters and did some ab work.

Compare to 081106

Body Weight Bench Mark:
164 lbs, 10.8% body fat. This is my highest % bodyfat in the past year. If it stays this high when I check it in two weeks it will be time to up the cardio

Crossfit 081113

"Jason"

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

19:45 Sub'ed BW+25% pull-up/dip in place of muscle ups

Compare to 080526: I forgot post a time on 080526

Started with and attempt at setting a new benchmark on a 500m row - I didn't(1:38). That affected my squats but not by much.

Crossfit 081119

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

10 rounds
11/11/8/10/6/9/6/7/5/8 (82 total pull-ups)

Compare to 080924: 9 rounds + 400 meters (69 total pull-ups)

Finished with 10 pistols, 25 sit-ups, 20 push-ups with 15lb arm rows. The treadmill was at 11pmh for the 400 meter intervals.

Crossfit 081118

Push jerk 1-1-1-1-1-1-1 reps

135/145/150/155/160/165/165

Did core work in-between sets, finished with push-ups with arm row(15lbs). Ran 1 mile starting at 10 mph and increasing the speed .1 each minute. I complain a lot about bad workouts or ones I feel aren't up to snuff; however, this one was a great workout. The fact that I was able to clean my own body weight was psychologically a big deal for me, and then to push jerk it was icing on the cake.

Crossfit 081117

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

9:02

Compare to: 080821 8:54

Lost some time between the first and second rounds due to a user error on the treadmill. Warmed up with 3 sets of BW Bench Press (8x8x6). Cooled down with 5x5 Deadlifts 225/225/225/235/245. Also practice L-sits and push-up variations with medicine ball and arm rows.

Sunday Run

Ran a little over 4.5 miles at a 7:22 pace. It felt great to run outside in the cold weather. I rolled my ankle at about the 1 mile marker but was able to finish.

Crossfit 081111

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)

32/29/33/24/20 = 138
29/28/33/25/17 = 132
2o/26/30/22/17 = 115

Total: 385

Did slightly better than last attempt at this on 080907. My endurance has really been suffering lately, I need to start putting in more time running. Also, my thrusters were in poor form the last round. I need to make sure I am getting the full ROM on the squat portion.

Crossfit 081103

"Michael"

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

16:39
5:19/5:30/5:50

Compare to 080911 : 15:50

Attempted Crossfit 081107 and got through 2 of the 4 rounds in 5:05. Compare to 080927 4 rounds in 9:57

Finished with 10 pull-ups and 20 medicine ball push-ups.

Today was one of those days where I just felt beat. I think the last month of sporadic workouts has caught up with me. I need to get back to doing some longer cardio work, maybe start running5-8 miles on the weekend.

Body Weight Bench Mark:
161.5 lbs, 9.9% body fat.

My goal for my weight is 165lbs/7% bodyfat

Crossfit 081106

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

BP - 11/9/8/9/9
PU - 13/13/11/10/9

Compare to 080309:
BP 10/8/7/7/7
PU 12/7/10/8/8

Both areas went up which was a nice surprise. Rested for 2 min between rounds I ran 1.25 miles in 8:31 and did some minor core work.

Crossfit 081105

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

14 Rounds plus 9 pull-ups. I alternated grip on each round of pull-ups

Compare to 080620

Finished with a 2k row in 7:56, damper @ 6

Crossfit 081102

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.

Post number of minutes completed to comments.

14 Minutes + 10

Compare to 080703 - 15 +15

I was raking leaves today in the yard ad I fit this one in as I did it. Not surprised I didn't get in as many as last time.