Vacation and sick with the flu

Minor interruption to working out. Was on vacation for a few days but stayed active, but am now dealing with the flu or a severe cold. Hope to be back tomorrow.

Crossfit 091209

5K

19:38

Compare to 091109 21:38

I took it easy last time so that was the reason for the big drop, still a minute off my best time of 18:36. Although when I ran that time I was running a lot more than I am now.

Warmed up with 3 rounds of 6x165# Bench and 10 pull-ups

Crossfit 091207

Split Jerk 1-1-1-1-1-1-1 reps

95/105/105/110/110/115/115

My first time doing split jerks so the weight was low to start. Between sets I did:

10 rep preacher curls and 25 push-ups. The load on the curls was as follows:

Bar + 50/60/65/70/75/80

Crossfit 091205

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)-subbed 70# DB
Run 400m
20 Overhead Squats (115lbs) - scaled to 95#
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each) - scaled to 20# each
Run 400m

29:00

I actually guessed the time right on this WOD. I figured about 30 min and came in at 29:00. I probably should have scaled the deadlift, it was more than 85% of my one rep max but I worked through it. The slowest areas for me were the Deadlift (5 min) and the OHS (3+ min). Great work out though.

Crossfit 091203 & 091204

091203

Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps (subbed 135#)

18:13 (6:08/6:04/6:01)

091204
Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps (subbed 2x regular sit-ups)
Back Extensions

8:41 (Row in 3:41.3)

Second Monday in a row where I doubled up. I scaled the weight on the first WOD as my Max 1 rep clean is 170, I knew I couldn't do 63 reps of 155.

Crossfit 091202

Using a single 60lb dumbbell for both thrusters and pull-ups, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)

14:57

Not nearly as RX'ed. First time in awhile I had to really scale a WOD. Scaled Thrusters to using 45lb dumbell, probably could have done 50 on the right side but I wanted to keep them even. Body weight only for the pull-ups. I am still please with the workout though. It has been a tough week of workouts which I have enjoyed.

Crossfit 091130

Front squat 3-3-3-3-3 reps

155/165/170/185/190

Compare to 090915

I though today would be a dud since I am sore from the last few WOD. However, I ended up feeling great, set a new PR on the clean to 170. Did ab work and push-ups between sets.

Finished with 1.5 mile run in 10:15. I divided it in 1/4 mile intervals.
.25@8:00/.25@6:00/.25@8:00/.25@5:42/.25@8:00/.25@5:30

Crossfit 091129

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups (subbed reg. pull-ups)
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups (subbed reg. pull-ups)

Post time to comments.

25:13(7:31/8:20/9:22)

Finished with 50 sit-ups and 75 sec. plank on SB. Tired after yesterday and today, I really don't like DB snatch.

Crossfit 091128 & 091125(1/2)

091128

"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight (240)
Bench press: body weight (160)
Clean: 3/4 body weight (120)

20:05

Compare to 090812 (19:47)

091125

400 meter Walking lunge

Post time and number of steps to comments.


200 meters/196 steps/8:44

Ran out of time to complete the 2nd WOD. On Linda the bench press was my biggest weakness. I wasn't expecting to see much of an improvement in time and i can live with a 20 second drop for now. Definately tired after these WODs.

Run from Honda Dealership

Cold this morning, ran the 1.5 miles in 9:32. Slower than I was hoping for, I would like to see this back down to 9 min in the spring.

Compare to Run 10:03

Update 1:10 Ran back to get the car in 10:22, took it easy going back, no rush. Back felt a little tight.

Crossfit 091124

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps


SP = 115/125/130/135/135
PP = 135/140/145/150/150
PJ = 135/135/135/135/135(4)

Compare to 090921

Felt good today. I wasn't expecting to since I have already compeleted 4 WOD in the last 3 days but I felt good with the weight.

Crossfit 091122

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat(165), 15 reps

5 Rounds plus 25 Burpees and 1 BW Squat

Another WOD of the day were I thought "This shouldn't be too hard" . I figured 10 rounds shouldn't be that tough. Wrong as usual. Good workout though. Finished with abs(30 situps, 25 med. ball twists) and chin-ups(2x10).

Post 300 and Crossfit 091118

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips (subbed 4 regular dips per ring dip)

(6:09/6:02/3:29)15:39

Compare to 091012(11:34)

4 min slower this time and with good reason. I did all of the cleans with a full squat. Previously I was cleaning from the floor and just barely coming under the bar, this time I went down to a full squat with each rep which really wiped me out at the end. This was a good workout for #300. Finished with a little ab work.

Crossfit 091116 & 091120

091116

"Angie"


For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

12:51 (2:33/3:00/3:29/3:49)

Compare to 090926 (16:33)

091120
1X1X1X1X1X1X1 DeadLift @ 275

Compare to 090922 @225

I did the same double WOD in Sept. I beat my old Angie PR of 12:56 set in April so I am pleased. My 16+ min last time was due to strained ab muscles so I expected a big drop.

Out for a run

Ran 3.3 miles in 24 min flat - 7:17 pace. Warmed up with push-ups and pull-ups. This was the appox. course:

Crossfit 091117

Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

5:33

Compare to 091011

One second off my PR. Finished with 50 push-ups and 100 curl ups. Very pleased with the time.

Navy Seals Challenge Pre-test

Every year I participate in a "Navy Seal Challenge" at my current client. This year they moved it up because the gym is moving during the time they usually do it in the spring. Overall I was pleased with the results:

Weight: 162.6 (Spring 09 Post-Test: 164)
%BF: 10.2 (10.6)
Push-up(2min): 89 (107)
Curl-up(2min): 169 (208)
Pull-up(Failure):20 (22)

Run(1.5 miles) 8:42 (8:52)

Comparing to last year's post everything got worse except the run. However, I was far ahead of last year's pre-test. My hopes would be to hit 125 push-ups, 200 curl-ups, 25+ pull-ups, and 8:25 for the run. The drop off wasn't nearly as much as previous years which was good to see.

Compare to 090129

Crossfit 091114

Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups

13:37 (2:04/2:27/2:49/3:10/3:07)

Had to skip "Eva" because I knew it would take more than 30 min and I didn't have the time. I might go back and try it in the next few days.

Crossfit 091112

Clean and Jerk 1-1-1-1-1-1-1 reps

135/140/145/155/160(f)/160/160(f)

Warmed up with 500 meters rowing, finished with 4x135 shoulder press. Did ab work between C&J sets. Limiting factor was shoulder strength in getting the weight overhead. Not having bumper plates get me nervous since I can't dump the weight when getting underneath it. I really need to work on my press strength though.

Crossfit 091110

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups


Cindy 25 rounds + 5 pull-ups(14 rounds in the first 10 min)

Compare to 090609(PR of 27+)

Warmed up and cooled down with 500 meter rows.

Crossfit 091109

Run 5k

Took it easy - 21:38

Warmed up with Bench and Preacher curls

Crossfit 091108

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (subbed 35lb dumbbell swing)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball(subbed 40lb thrusters)
50 Burpees
50 Double unders

Time: 25:17

Compare to 080920 26:18

Shaved a minute off my time a year ago. Feeling tired after my 4th WOD in the last 3 days. The three exercises I need to work on the most remain Burpees, Knees to Elbows, and Double Unders. I would love to see the WOD under 20 min.

Crossfit 091104

CrossFit Total

195/245/265/285/305
95/120/135/140(f)/140
225/275/305/320(2xBW)/330

Compare to 090410 755

Finished with 10x135# bench

Totals felt good. I felt like I staged them all correctly. I hope to see my shoulder press improve in the next few months. Squats were full ROM so I felt like I didn't force the weight. I am almost back to my PR of 780 back in March. I really hope to see 800 by the spring.

Crossfit 091101 & 091105

091105

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.

14 rounds + 10

Compare to 090813 11 +6 (2 WOD that day)

Compare to 081102 14+10

091101

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

2:53/2:51/2:50/2:53

Compare to 090509


Two good WODs today. Pleased with the results of both.

Crossfit 091031

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

27:57 (3:34/9:11/15:12)

Pull-ups killed me. In fact I did the last 75 on the Gravitron so I could finish the WOD. Everything else was "OK" but not what I would have liked.

Crossfit 091028 + Row

Back Squat 5x5

245/245/245/245/245

Compare to 090510

I little lower than last time but I was really please with my form. I did 25 push-ups and 6 pull-ups during each rest period of the squats.

Finished with 5k on the erg in 19:11 which is 1 second off the time I had in March

I am also still trying to shake a nagging dry cough I have had for a couple of weeks/

Crossfit 091025

"Michael"

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

16:49 (5:36/5:47/5:26)

Compare to 090522 15:44

A full minute off the last time and my slowest time in awhile. I would say all of the time was lost on sit-ups. Finished with 10x135# bench and 10 pull-ups.

Garnet Valley Fun Run 5K

My dad helps coach a local high school wrestling team then they were putting on a Fun Run/Walk to raise money so we both entered. It was 5k and we both won our age groups, I took 3rd overall losing to the high school track coach and a member of their cross country team. It was raining out but still fun.

Crossfit 091024

Deadlift 1-1-1-1-1-1-1 reps

275/295/295/285/285/285/285

Compare to 090605

Deadlift went down again. I am still feeling yesterday's workout and my head cold is back. During the breaks I did ab and bicep work.

Crossfit 091015

For Time:
Five rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups

19:11(2:31/3:19/3:58/4:43/4:40)

I warmed up with 500 meters on the Erg in 1:56 and felt good. Did a couple of HQC at lower weights to get used to the motion. Finished with 5 min easy on the bike just to keep the body moving.

This was a redo from about a week ago Felt spent after this WOD and glad it stayed under 20 min, but had lots of broken sets

Crossfit 091019 & 091021

091019

Weighted pull-ups 1-1-1-1-1-1-1 reps

Body Weight 159
50/60/70/70/70/70/70 Attempted 80 after the 7 reps

Compare to 081006


091021 (Sort of)
Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

14:29


Ok, here is what I did, I added the the two WOD together so I snuck in a weighted pull-up between each round of the 091021 WOD. Also, I accidentally did 5 rounds (18:24). That being said I think I could do the 091021 in about 13 min. I am glad I recorded split times otherwise I wouldn't know my time after 4 rounds.

I warmed up with 3X6 pull-ups changing my grip each time; once parallell, once as chin-ups, once as pull-ups. Finished with bench work and some curls. I am trying to improve my bench pressing to get back up to comfortably working with my weight.

Crossfit 091017

"Tyler"

Five rounds for time of:
7 Muscle-ups (subbed 40# weight pull-ups and dips)
95 pound Sumo-deadlift high-pull, 21 reps

14:32(2:13/3:04/3:08/3:02/3:05)

Pull-ups were my limiting factor.

Warmed up with 500 meters on the erg. Finished with ab and push up work.

Crossfit 091016

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

14:17

Warmed up with 10X45 shoulder press, 10X45 Overhead Squat, 10 chin-ups

Finished with 10x135 bench

Sick - Attempted Crossfit 091015

I am in the midst of a cold and tried to do 091015:

For Time:
Five rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups

I warmed up with 1000 meters on the Erg in 3:49 and felt good. Did a couple of HQC at lower weights to get used to the motion. The started and at the end of the 1st round was gassed. Not aerobically but strengthwise. I will re-attempt this one in a couple of days. Finished with 3.75 miles easy on the bike just to keep the body moving.

Run

Ran back from the Honda dealership 1.5 miles in 10:03. Didn't push it this time so I expected the time to be around 10 min.

Compare to Run from Honda 9:33

Crossfit 091012

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips (subbed 4 regular dips per ring dip)

(4:57/3:55/2:42)11:34

Compare to 090902(12:33)

I am glad my time dropped but my form on the cleans was horrible, I need to make sure my form stays better the next time even if my time suffers. I am more comfortable with the weight so it becomes easier to cheat to increase my speed.

Crossfit 091011

Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

6:00

Compare to 090213 (7:24)

Not quite back to sub-6 but a lot better than last time. I was thinking of following this up with Elizabeth but was spent after Fran. I did some bench press work and abs instead.

Crossfit 091007 & 091008

091007
Thruster 1-1-1-1-1-1-1 reps

125/130/135/140/145/150/150

Did core work between sets

091008

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

4 Rounds + Row and 21 SDHP

I think 5 rounds is within reach. My stomach still isn't right form the GHDs from a couple of weeks ago, I could feel the weakness when I was rowing.

Bike

Ten mile bike near my house ~ 40 min.

Crossfit 091003 & 091004

091003

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. I subbed 15# dumbbell

16:12

091004

21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups
Back extensions

11:29

I was into the second round before it hit me I was supposed to do full cleans - I was doing Hang Power Cleans. Considering this was my 2md WOD I stuck with it. Next time I will do as rx'ed.

Overall good workouts, glad to be able to do sit-ups again, almost all the soreness is gone from last week.

Run

Ran a steady state 4 miles @ 7:30 pace on the treadmill. Finished with .25 miles @ 6:00 pace.

Warmed up with 10X135 bench, 10 chin-ups, 10X145 bench, 10 pull-ups.

Crossfit 091001

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders (120 single unders)
25 Ring dips (25 40# dips)
20 Knees to elbows
30 Kettlebell swings, 2 pood (70# Dumbbell Swings)
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball(40# thrusters)
3 Rope climb ascents (30 rope pull-ups)

22:47

I didn't overly push it aerobically but I was beat by the end. My subs are in () above. My abs are still suffering, i will be glad when they have fully healed.

Crossfit 090930

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

9:10 (2:59/3:05/3:04)

Compare to 090415 (9:00)

Finished with some bench and light ab work. Abs are still sore from last week's GHD, although they are feeling much better.

Back to Running

Completed 4 miles on the treadmill at an easy 8:00 mile pace using the "Hill" workout setting. My body needs a break tomorrow from the past week, all of me is sore but my abs are suffering the most.

Crossfit 090927

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

11 Rounds plus 5 Thrusters/7 Cleans/6 SDHP

Compare to 090825

Warmed up with .25 mile run in 2:00.
Very close to 12 rounds almost back to PR level from 090625. My whole body is tired from the last 3 WOD's I haven't felt this worn down in awhile.

Crossfit 090926 and 090922

090926

"Angie"


For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

16:33 (3:34/3:51/4:30/4:37)

Compare to 090419 (12:56)

090922
1X1X1X1X1X1X1 DeadLift @ 225

50# + bar X 6 Preacher curls between deadlifts

Compare to 090605

While my stomach isn't in pain from yesterday it feels like I don't have any stomach muscles. Almost all of the 3:30 seconds I lost in Angie were lost in the sit-ups with limited time lost in pull-ups. On the Deadlifts I didn't even try to max out today because I haven't DL'ed much lately and did not want to be stupid and risk injury. 225 felt good, I felt I could have definitely hit 285, maybe more. I can't wait until my ab muscles have recovered from the GHD's.

Crossfit 090925

Well, with my canoe racing and triathlon done it is time to get back to Crossfit full time. I will probably be adding in more runs to get my endurance back up to snuff but basically it will be back to Crossfit.

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

10:18 (2:43/2:47/2:18/1:40/0:50)

Compare to 081014 14:17

Finished with 10 pull-ups, 10x135 DL, 1 mile run @ .5 incline in 6:30.

I think the big reason I dropped 4 min off my time was that I am much more comfortable with 135#. It was interesting to compare to last year at this time when I debated scaling the weight. I currently can't think of a WOD with 135 that I would scale. I do know that my stomach is going to be in serious recovery/healing mode for the next few days from the GHDs.

Long Lake Long Boat Regatta

Well we did the Long Lake Long Boat Regatta and it was a great race. Lately I have only done the 90-miler which is a huge race and big production. This race was on a smaller scale and a lot more laid back. Brian McDonald from Macs canoes does a great job as race director and it was great to see him get to race as well.

The war canoe was a lot of fun, it reminded me of rowing in college with having so many paddlers staying in sync. I was in 6th seat, one from the stern. Kerry did a great job guiding us to a third place overall finish. We hung with the 1st and 2nd place boats through the first 5 miles but after going back under the Long Lake bridge they took off. We had a good distance on the 4th place boat but they took us by surprise at the second turn around as they were closing fast. We then pushed into high gear for the last 5 miles to the finish. We finished the 15 miles in 2:11:15

Thanks again to Kerry for letting my dad and I into his boat for the race.

Results are here we were in boat 405 under "Kerry Newell"

On the Water Again

One last morning on the water before our race this weekend. We did our typical hour of hard paddling on the Christiana in DE. Saw several crews out there rowing, reminded me of my days at Bucknell.

On the Christiana

My dad and I are racing this weekend in the Long Lake Long Boat Regatta. We are entered in a War Canoe with several other paddlers which should be fun. We spent a little over an hour on the water this morning.

Crossfit 090921

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps


SP = 125/125/130(f)/115/125
PP = 125/135/140/140/140
PJ = 135/125/125/125/125

Compare to 090705

Warmed up and cooled down with 500m Row

I did the WOD with less weight this time. My body is still recovering from the Triathlon yesterday and while I didn't feel fatigued everything just felt heavier than normal. It felt like I was really forcing the weight on the PP so I went even lower for the PJ. I didn't want to be foolish and injure myself.

I also took my weight for the first time in awhile
Body Weight Bench Mark:
159.4 lbs, 8.5% body fat.

Marshman - Done!

I finished the Marshman Triathlon in 1:09:10. It was a good race and overall I am glad I did it. I think this one finally has me hooked on triathlons or at least sprint triathlons.

I had hoped to break 1:05:00 for my time and I didn't even come close which was disappointing. If I am going to do more of these I need to get to a pool. my 9:27 in the water was a big hindrance. I did the race with 3 other people from my neighborhood and actually came out of the water with one of the guys in my swim wave. My first transition was horrible. It was cold that morning so I decided at the last minute to leave a long sleeved shirt to wear for the bike - that was a mistake. It was a bear to get on and instead of my transition being 1 min it was 2 min. The bike was good (42:48), a little slower than I had hoped. I wasn't able to keep my cadence up on the rolling hills along Creek Road which affected my overall time. The second transition went great, I was in and out in 38 seconds and I don't think I could get it down much more. As for the run I had hoped to complete it in 13:00 but the first half mile killed me and I completed it in 14:17 - much slower than I wanted.

The race was well organized and my thanks to the organizers for increasing the field to 750 as I only got in the race as a part of the extended registration. I will definitely have to put this race on my calendar again next year.

Easy 5k

Ran an easy 5k in 24:33. Did 25 pull-ups before and 10 after. Only 4 days left until the Marshman Tri. My plan is to take it real easy over the next few days. My right shoulder is a little sore and I am battling a mild stomach bug that I hope clear up with some rest.

Beginning a Taper

Preacher Curls (weight does not include bar)
10X50
15X55lb Dumbell Swings/75 Crunches
10X60
15X55lb Dumbell Swings/1 min Superman planks on swiss ball
10X70
15X55lb Dumbell Swings/25 Side Crunches
10X75
10X45lb Overhead Squats
10X70

Finished with a light 20 min on the bike, 6.67 mile on a random program.

Will be a light couple of days leading up to the triathlon on Sunday.

Crossfit 090915

Front squat 3-3-3-3-3 reps

155/165/165/185/185

Compare to 090504

Felt strong today, I was able to clean 165 which I believe is a PR. For the sets of 185 I had a spotter add 20 after cleaning the weight. Squats were full ROM A2A. I wonder what my max clean would be if I had bumper plates.

Did abs and bench press work between sets.
Abs 20 Side Plank twists/20 side plank raises/25 Medicine Ball Twists/50 sit-ups
Bench 10 X 135/145/150/150

Finished with 10 pull-ups and 10 close grip chin ups. Biked a mile and ran a quarter just to keep the legs moving.

Crossfit 090911

Barbara

Five rounds, each for time of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

29:59(17:59)
Rounds of 3:43/3:35/3:27/3:38/3:36

Compare to 090526 29:43(17:43)

Lately I have struggled to feel energized. I am doing ok on the WOD but I feel like I am dragging through the whole thing. After the triathlon on Sunday I need to focus on my diet, I think my blood sugar is out of whack.

2009 - 90 Miler

Congrats to all those who raced this year, hopefully I will be back next year.

2009 Results

Marshman Practice

Completed the bike and run portion of the course with Craig and Matt. I was glad to see the course to know what was ahead. Only one week to go!

Crossfit Tri 090909

Rounds for time of:
25 95 # SDHP
1 mile Bike
800 meter run

21:50 (7:20/7:31/6:59)

Compare to 090820 (23:18)

Previously I did pull-ups instead of SDHP. After doing it both ways I liked the SDHP because it kept my cardio up since I was able to do the 25 reps with only a 10 sec break in the middle.

Warmed up with 2 rounds of
10x95 Shoulder Press (last few reps were push-press)
50 sit-ups

5K

Warmed up with:

10x135 Bench
10 Pull-ups
10x140 Bench
10 Pull-ups
10x145 Bench
10 Pull-ups

Ran 5k in 19:52.

Less than 2 weeks until the triathlon so I am trying to squeeze in a few quality runs.

Bike ride with Dad

Did a 14 mile bike ride with my father that included some major hills. The triathlon is only 2 weeks away!

To and From C's Practice

I drove my daughter to practice this evening and then rode the 5.75 miles home. I was home for about 30 min and then I rode back. The total trip was about 40 min which was slower than I had hoped. It was a hilly course. The way home was a net gain in altitude and the ride back was a net loss.

Bike and Run

Got up early(5:45) and went biking with my neighbor - 10 miles in about 40 min. Right after the bike we did a 1.25 mile run. It was a good workout and gave me a chance to test out my dad's bike, which I am using for the triathlon.

Crossfit 090902

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

(5:58/4:14/2:21)12:33

Compare to 090430(12:51)

At the end of the WOD I thought I did worse than my last bench mark. So when I came back to my workout log and realized I had done better I was pleased.

Finished with:

4 rounds of
.25 Mile @ 7.5MPH
.5 Mile @ 10MPH

Trying to up my run a little bit before the triathlon.

No 90

I will not be doing the 90 miler this year. My grandfather passed away yesterday and the funeral is the day of the race. He was a big influence on my life and I can't begin to say how much he will be missed. Love you granddad.

Bike and Run

Completed 30 min on the bike and according to the display I covered 10.05 miles. I then jumped on the treadmill for 1 mile in 6:30. For the run I increased the incline for each .25 mile.

Running

Just ran today - 5k, my mind wasn't in it for a hard workout

Canoeing after a storm

Stormed hard this weekend which made for good paddling on the Brandywine. Spent about an hour on the water in a good current. It is a shame the water isn't always that high.

On the river

Back on the Brandywine for 70 min this morning. Came back to the gym and did:

10X135 Bench
10X135 DeadLift
10X135 Front Squat (Cleaned the weight)
10 pull-ups
10X135 Bench
10 chin-ups

Crossfit 090825

The day after I said I was taking a break from the longer Crossfit WOD I decided to do one.

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

11 Rounds plus 5 Thrusters

Compare to 090625

Slightly less than 2 months ago but considering how few Crossfit WOD I hav been doing I can't complain. Warmed up with 1/2 mile jog in 3:45. Finished with 3.5 mile bike in 12 min.

Training

Focusing on the 90 and the triathlon so my Crossfit workouts are taking a back seat. I plan on still working in some of the shorter ones and keeping up with general Crossfit exercises but my focus will be on running, biking and paddling.

Warm-up

3 rounds of
6X165 Bench
10 Pull-ups

Workout
5k on the bike in 9:10
2.1 miles running in 13:34

Back in the Triathlon

So not only am I back in the 90 I found out the Marshman Triathlon opened 200 more slots for entry. I entered this weekend and now have 2 upcoming events.

Crossfit Tri

I was inspired to try something different today instead of 4 x 800 so I did a "triathlon" WOD

3 Rounds for time of:
25 Pull-ups
1 mile Bike
800 meter run

23:18 (8:02/7:41/7:35)

The negative splits were from the run and my weakest category were the pull-ups. I am thinking of subbing 25 X 95# SDHP for the pull-ups next time. It shouldn't affect the time to much but will work more of the body.

I warmed up with 2 rounds of:
10X135# Bench
30 Sit-ups

Paddling and Going back to the 90

Well, it is official we are doing the 90 again. This time in a Voyager(War) Canoe with 5 other paddlers. It should be fun. We wer back on the water practicing this morning. Afterwords I did 2 rounds of:
10 pull-ups
10 95# SDHP
Pushups (30 med. ball in the first round, 20 with arm rows in the second)

On the water and possibly back at the 90

My dad and I were back on the water this am and we were invited to join a War Canoe for the 90-miler which we are considering. After paddling I did

2 Rounds
10 Pull-ups
10 X 135 Bench
10 X 135 DeadLift
10 X 135 Front Squat
3 X 135 Push Press
10 X 55 Dumbbell Swing

Lift and Run

My endurance has really dropped lately so I am going to up my endurance activity but I also don't want to lose too much strength so I will mix in some basic lifts. Today I did:

3 Rounds of
10 Pull-ups
6x 165# Bench
25 sit-ups

Followed by 1 mile bike and 3.25 mile run in 23:30. The bike was just a quick paced ride to build up some lactic acid before running. I want to keep my legs used to the Triathlon transition.

Most of my lifting will be Crossfit centric to maintain those movements.

Bike and Run

I repeated the same 12 mile course I did last time and shave a min off my time. I still left at least a min on the course having to stop for traffic. I felt more comfortable on the bike and finished with a .6 mile run (~7min/mile).

Crossfit 090812 & 090813

090812
"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight (240)
Bench press: body weight (160)
Clean: 3/4 body weight (120)

19:47

Compare to 080303 (21:36)

090813

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.

11 + 6

Compare to 081102 (14+10)

Finished with 1 mile bike and .25 mile run to practice triathlon transition.

Normally I would have been disappointed with the second WOD but I could feel the effects of Linda on the pull-ups I only rested 3-4 min between the two WOD. My whole body feels beat - in a good way.

Another Bike /Run

I did a loop course on the bike today 6.7 mile in 24:05. I finished with a .6 mile run in 4:00(7:05 pace) The bike course was hilly to get me used to climbing. I am hoping to get my per mile time down to 3 min.

Tri Training

I figured I should do a sample ride/run to see what I need to practice most, here is the course I took:



I biked 12.2 miles in 44:15 and ran 2 miles in 15 min. Both times were off the pace I wanted. I want to get the bike down to 36 min and the run down to 13 min. The question is can I bring it down in 6 weeks. I feel that I lost some time and momentum having to stop at intersections on the course. I also feel I will gain some time when I use my dad's bike which is lighter and in much better condition. My hope is that those things will get me 2 min in time. The other 6 min will have to come through training harder. I remember from last year's sprint triathlon in Lake Placid that the more I practiced the transition from bike to run the better the run got. Hopefully that will be the case this time.

No 90

No 90-miler this year, I got the letter in the mail saying I didn't make it in this year. I need to send the application in earlier next year. My dad and I are going to shoot for the Long Lake Long Boat Regatta on 9/26 which is a 10 miler.

Crossfit 090805

I was supposed to be on the water this morning, got up at 5, went to the river. As I was going it started to rain, I thought "It's only a drizzle" when I got the river and met my dad it was pouring and there was lightning in the sky. So I came to work and did a WOD.

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

15:53 (5:19/5:21/5:13)

Compare to 090411 18:18 (did this after completing Helen)

WOD felt good, burpees killed my time, I can probably squeeze another 10 seconds per round off between the run and row. But any real gains will come from improving the burpees. After the WOD I did 2 rounds of 10X135lb Bench, 10X135 DL, 5X135 Front Squat - Cleaned the wieght. Finished with 12 close gripped pull-ups

Canoeing 090805

On the Brandywine this morning. Paddled for 70 min and we ran with the boat before and after being on the water. After paddling we did and extra 200 yards to start getting closer to a mile for portaging.

Crossfit 090804

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)


33/30/35/25/16 = 139
25/25/33/22/16 = 121
25/20/30/20/16 = 111

Total 371

Compare to 090329

That WOD hurt alot. Frustrated that each WOD is lower than the last time. I need to pick a goal to work towards to motivate me. I am at the same level I was at this time last year. I had hoped to have broken 400 by now.

Crossfit 090724

"Lynne"

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

BP (165) 8/6/6/6/5
PU 12/12/12/12/12

Compare to: 090606

I did ab work between rounds. Felt tired and like my Crossift has really been suffering lately. My bench dropped a total of 7 reps and my pull-ups were down 5. My bench is down a total of 16 reps from its high on 090322 Hopefully now that summer vacations are over I can back to my usual routine.

Thinking about another Tri & Crossfit 090728

There is a local triathlon on 9/20 which I am contemplating doing. It is the weekend after the 90-miler. So today I tried a bike and run - both indoors. But first, my Crossfit WOD:

"With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able."

5 Min + 3

Compare to 081002

I did 9.25 miles in 25 min on the bike and then immediately did 2 mile run in 12:58. For the bike I used level 11 and set the program to random. I tried to maintain 110+ rpms. On the run I ran a consistent pace of 6:27 with an incline changed each half mile as follows .5%/1%/.5%/0%

Intervals with My Wife

We were traveling last weekend and my wife and I did interval work:

2 Rounds of
400m Run
1 min Push-up
400m Run
1 min Sit-up
400m Run
1 min Air Squats
400m Run
1 min Shoulder press - 30lb dumbells
400m Run
1 min 60lb DeadLift
400m Run
1 min 30lb Dumbell Clean and Jerk
400m Run
1 min 30lb Bumbell Swing

Also spent alot of time swimming

On the river again

Back on the Brandywine this morning. We did our usual warm-up of running with the boat. We were only on the river for 45 min today. Finished the morning with some weight work: pull-ups/chin-ups, deadlift(135), ab work, front-squat(135), 55lb db swings, push-ups with arm rows.

On the Brandywine

On the river again today. We got back to our usual warm-up which includes a short run with the boat to get ready for portaging. We spent and hour on the water and I saw two otters which is a first for me. Finished the morning with some weight work: pull-ups/chin-ups/bw bench(165), curls(85), cleans(135), deadlift(135), pushpress(135)

Crossfit 090715

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

18:16 (3:26/4:03/4:48/3:09/2:51)

First time trying Nancy. First 3 rounds as rx'ed, last two @45lb OHS. Had poor range of motion on the 3rd round so I dropped the weight and made sure I did full ROM.

Warmed up with 10 pull-ups/10 bench press @135/10 close grip chin-ups/max rep BW bench press (6x165).

Crossfit 090705 & 090709

090705

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps


SP = 130/135/135/135/135(f)
PP = 135/135/140/145/150(2)
PJ = 135/135/135/135(4)/135

Compare to 090407

090709

"Four rounds for time of:
Run 400 meters
50 Squats"

9:41

Compare to 090520 (9:59)

Was supoposed to canoe again this am but it got canceled at the last minute. Felt sluggish again today. I need to figure out my diet because I have just felt beat lately.

Body Weight Bench Mark:
160.5 lbs, 9.7% body fat.

Brandywine Day 2

Another day, another hour of paddling. When I got to the gym I did a quick 10 min of strength exercises - pull-ups/chin-ups/bw bench(165), curls(85), cleans(135), deadlift(135), pushpress(135)

Back on the Water

Back on the water with my dad at 5:50 this morning. We paddled for about an hour on the Brandywine, My guess would be about 5.5 miles.

Crossfit 090704

"Badger"

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Completed 2 rounds in 22:20 (10:40/11:40)

Compare to 071218(34:24)

I felt like I had no 'pop' today. Was completely spent after the 2 rounds. Hopefully, the workouts will feel better tomorrow.

Back from Vacation

I got in two structured workouts while on vacation plus a lot of digging on the beach and swimming with my kids in the ocean. My training over the next 8 weeks will be focused on paddling with my dad. My non-paddling days will be Crossfit WODs that focus on strength. Hopefully I won't lose too much strength during this time.

Circuits in OC

Ran .5 miles to the local track and then did 3 rounds for time of the following

300 meters
25 squats
300 meters
25 push-ups
300 meters
25 sit-ups
300 meters
10 pull-ups

.5 miles back

Time 25:24(7:34/8:54/8:56)

Running in OC

Ran about 3.25 miles on the boardwalk today

Run 070309

Ran 3.3-3.35 miles, basically the same course as a few days ago but with one extra loop. Finished in 24:17. Did 15 chin-ups and 25 elevated push-ups

Crossfit 090625

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

12 Rounds plus 3 Thrusters

Compare to: 081020 (11 Rounds + 5)

My intention was to double up and get in two WOD but at the end of this I was completely spent. I did some sit-ups just to get in ab work. I did the first 2 in 2 min,4 in the first 5 min,7 in the first 10 min.

Run 090629

Ran 3.25 in 23:51

Finished with 50 pushups and 30 pull-ups

Canoeing with the Kids

I took the kids canoeing on the Brandywine today with one of our neighbors. It was a good workout having 4 kids(only 3 are mine) in the boat and going upstream. My kids are finally starting to enjoy the boat and gives me hope that at least one will want to try the 90 miler at some point.

Crossfit 090619

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps (after 1st round did inverted push-ups)
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

4 Rounds even.

My arms and shoulders are jelly.

ADK Canoe Classic Application Arrived

The 90 miler application arrived in the mail! Time to start some intense training in the boat.

Crossfit 090618

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Subbed 45lb Thrusters for Wall Ball

14:07 (6:20/4:52/2:55)

Work has been crazy so I haven't done much else outside the WOD. I am hoping I can get in a double WOD tomorrow.

Crossfit 090614

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups (subbed 1pull-up/1Dip with 40lbs belt)
135 pound Hang power cleans, 10 reps

Time 9:32(3:02/3:06/3:24)

Compare to 081211 11:37

Last time I had to drop the weight, this time rx'ed weight. Warmed up with 500m row and cooled down with ab work.

Run 6/19/2009

3.75 miles, 28:55



Slow but good run at the end of the day. Good stress release from a week of work.

PS i love my wife

Crossfit 090613

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

13:52

Compare to 090406 15:17

Finished with 5 rounds of:

5 BW(165) Bench Press
5 225 Deadlift

I need to measure the distance from where I do pull-ups and situps to save time. Right now I loose about 10 seconds because I walk over to where I can do the lunges. In the future I would like to figure out having the lunges start and end at the pull-up station.

Crossfit 090610

Back Squat

1x1x1x1x1x1x1

245/245/255/265/275/285/295

Between sets I alternated with preacher curls and situps:

Curls 5x10 (50/60/65/70/75)(one set before squats, one after)
Situps 3x30

Crossfit 090609

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups


Cindy 27 rounds + 5 pull-ups + 10 push-ups + 1 squat(10 rounds in 6:11, 16 rounds in the first 10 min)

Compare to 090209

PR'ed by 2+ rounds Warmed up and cooled down with 500 meter rows. I know I should start trying Mary but I am so close to 30 rounds I want to break that first.

Crossfit 090605 & 090606

090605

Deadlift 1-1-1-1-1-1-1 reps

295/300/300/300/300/300/295

Compare to 090421

090606
"Lynne"

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

BP 13/8/6/5/6
PU 16/13/12/12/12

Compare to 090322

I did Lynne during the rest between deadlift sets. The deadlift has gone down but I expected that since I haven't been practicing at all. For Lynne my bench dropped by 9 reps but my pull-ups went up by 9. I need to get back to 100 push-ups a day to get my bench press back up. I finished with some plank work for my abs.

Crossfit 090601 & 090602

090601

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

2:44/3:11/3:34/3:57/3:43
17:09

Compare to 081009 (19:51)

090602
Overhead Squat 5-5-5-5-5 reps.

75/75/80/80/85

The weight was good. The last time I did OHS were 5X3 and I did them at 95lb.

Erin is a tough WOD and after yesterday I was happy to complete in less time than last time.

Disappointment

Well this is my 200th post. I was hoping to post a great time for 'Erin' but 5 pull-ups into the first round I just felt beat and couldn't get more that 2 pull-ups in a row. I then muddled through various exercises for 20 min before calling it a day. I tried a benchmark row of 500m to start and completed it in 136.6, well off my normal pace. I felt so out of it today I was yawing during the row. Hopefully my 201st post will be better with another shot at 'Erin

Saturday Run

Ran 3 miles in under 21 min. Then biked about 2 miles.

Here is the running course:

Crossfit 090528

Thruster 1x1x1x1x1x1x1

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

Compare to: 090128

Finished with 2k on the erg in 7:22 with damper@6. Followed by 10X135lb bench, then 5X160lb bench.

Started with 5x45, 3x115
160 was had to clean and hard to press through. Between thrusters I did:
Rest 1: 30 Side plank raises with 8lb med ball, 10 close grip chin-ups
Rest 2: 30 Side plan twists, 10 parallel grip pull-ups
Rest 3: 25 Twists with8lb med. ball, 6 wide grip pull-ups
Rest 4: 15 diamond push-ups, 60sec plank on swiss ball
Rest 5: 15 diamond push-ups, 15sec L-Sit
Rest 6: 15 diamond push-ups, 15sec L-Sit

Crossfit 090526

Barbara

Five rounds, each for time of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

29:43(17:43)
Rounds of 3:18/3:23/3:31/3:42/3:48

Compare to 090125 36:46(24:46)

Beat my old PR of 33:26 or 21:26(minus the rest). I have an old time of 28:23 but I believe that does not include the rest. Two days two PR's.

Running on Vacation

Went on a great vacation to Turks and Caicos with my wife. Other than swimming and snorkeling each day, I got one work out in:

Running about 3 miles on the beach along with various iterations of pull-ups, push-ups, 50 lb dumbell swings.

Crossfit 090522

"Michael"

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

15:44
5:11/5:20/5:13

Compare to 090424 16:02

New PR! Old PR was 15:52

Still have room to improve on sit-ups and run. Started with 10 pull-ups and finished with 10 close grip chin-ups.

Crossfit 090520

"Four rounds for time of:
Run 400 meters
50 Squats"

9:59

Compare to 080927

First day back from vacation. That and work has kept me too busy to breathe. I did run while I was on vacation and I will post that later.

Started with 10 pull-ups 10X135 bench.
Finished with 10 pull-ups, 10 chin-ups.

Body Weight Bench Mark:
158.5 lbs, 9.3% body fat.

Crossfit 090521

"Twins"

Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups (subbed incline push-ups)

115 pound Thruster, 20 reps Subbed with 95lbs.
20 L-Pull-ups

11:32, the first twin in 6:50

I would say I did more of a Twin and a mutant on this one. my subs are listed above and I only did one round of the second couplet due to time.

Crossfit 090514

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

9:21(1:47/1:59/1:51/1:49)

Compare to 090126

Finished with 2X(10x135 Bench Press,6 Wide Grip pull ups). Ran 1 mile as follows:

Starting at .5% incline and 10.0 MPH, every .1 mile I raised the incline .5% and every .25 mile I lowered the speed 1mph. Last .25 mile was at 7.5 MPH

Crossfit 0905010

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

5 X 255

Compare to 090203

I did ab work(50 situps/40 Side Plank twists/25 Medicine ball twists/50 Situps) and sit-ups(4X10). Weight on the squats was about the same as last time. I need to keep working on my range of motion. After the 5x5 I did some sets of 10 at 195 and 105 trying to improve it.

Crossfit 090509

Four rounds, each for time of:
800 meter run

Rest as needed between efforts

2:57/2:57/2:51/2:47

Compare to 090326

Walked for 90 sec between sets. Started with 3 rounds of 6x165 Bench and 10 pull-ups.

Crossfit 090508

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

6:56(sets of 5)

Finished with 5k bike in 9:58 and 10 slow, ful ROM pull-ups.

After 18 months of Crossfit, I finally finished Grace as rx'ed. My C&J form needs a little work but I got it done.

Running 090509

Ran 3.25 miles in 23:50. It was 4 laps around a local park, 5:45/5:57/6:07/6:01. Also got on the river for some canoeing with my family.

Crossfit 090501

"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:7/7/7/7/7/7/7/6 - 55
push:17/17/17/17/15/14/12/13 - 122
sit:15/15/15/15/15/13/13/13 - 114
squat:20/20/19/20/20/20/20/20 -159

Total = 450
Tabata Total = 50

Compare to 080818 Total 421, Tabata Total 49


My total wen way up but my Tabata total barely moved. I felt good going through the first 5 rounds of each exercise.

Crossift 090502

"Hansen"

Five rounds for time of:
2 pood Kettlebell swing (70lb dumbell swing), 30 reps
30 Burpees
30 Glute-ham sit-ups

4 rounds in 28:35(6:10/7:50/7:24/7:01)

I did the first two rounds with 70lb and the second two 55lb. This was a brutal workout. As I was doing the first round I thought I would get all 5 rounds in 30 min or so. As I started the second round I hoped I would get through three. I had to break up all the sets.

Body Weight Bench Mark:
160.0 lbs, 9.7% body fat.

Crossfit 090505

Five rounds for time of:
3 Weighted Pull-ups, 40 pounds
5 Strict Pull-ups
7 Kipping Chin-ups

10:40 - 20 sets

Compare to 090319 11:27

Right elbow was acting up and I seem to have a mental block on this WOD. This is supposed to be 10 rounds but both times I only got through 5. Did 1k rowing after.

Crossfit 090504

Front squat 3-3-3-3-3 reps

155/160/175/175/175

Compare to 090325

Did abs and bench press work between sets.

Abs 50 sit-ups/50 sit-ups/15 side plank raises/20 Side Plank twists
Bench 10 X 135/145/150/145

Weight felt heavy this time. I had a hard time cleaning the weight, in fact I had to warm up with several reps at 135 and a few at 145 before trying 155. After that I cleaned 155 and had a spotter add weight for me. The good part about being limited by how much I can clean is the my front squats are full ROM, A2A.

Finished with 10 pull-ups and 10 close grip chin ups.

Crossfit 090430

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips (subbed 4 regular dips per ring dip)

12:51 (5:45/4:32/2:36)

Compare to 090129 (14:08)

Finished with 3.25 miles in 10 min on the bike. Tired after this week.

Croosfit 090427

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips (subbed BW+40lbs regular dips)

15:46(2:38/3:04/3:16/3:12/3:36)

All sets were broken up. I was able to do all the SDHP set with only one break, the dips were broken up into 3-5 sets per round. Finished with 3x10 95lb front squats for practice.

Crossfit 090428

Shoulder Press 1-1-1-1-1-1-1 reps

135/135/135/140/140/145/145

Compare to 081201

Felt great. Last time I failed at 140, and this time I did two sets at 145. Did ab work and 6 pull-ups between sets. I did a different variation of 6 pullups each time. Finished with 10x135# Bench

Crossfit 090424

"Michael"

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

16:02
5:15/5:26/5:21

Compare to 081103 : 16:39

My favorite WOD. Still not back to my PR but getting closer.

Finished with:

10 Pull-ups
10x135# Bench
10 Close grip chin ups
6x165# Bench

Run

4 mile in 29:06, first time in a while my split has been under 7:20.

Crossfit 090421

Deadlift 1x1x1x1x1x1x1

295/305/310/310/310/310/310

Compare to 090302

Between sets I did bench press work and abs

BP - 1x185/1x195/1x205/1X215/3x185/3x185/3x185

Please with getting up to 215, I hope 225 is around the corner. Finished with a 500m easy row followed by a benchmark 500m row-damper @6 138.0 (PR 134.8).

Crossfit 090419 & 090420

090419

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

4 rounds of 25
12:56 (2:39/3:02/3:25/3:50)

Compare to 080708 (15:40)

090420

Back Squat 3-3-3-3-3 reps

245/245/245/245/245

Compare to 090313

I did 3xBW+40lb close grip chip ups between each set of squats. Squats were tough after Angie. My pull-ups killed my time. I think I have potential to get under 12 min if I can keep improving my pull-ups.

Body Weight Bench Mark:
160.0 lbs, 11% body fat. Slowly getting my weight under control but my % BF is all over the place. Overall not happy with my appearance, need to up the cardio.

Saturday Morning Run

4 miles in 29:10

Odds and Ends

Did some push-ups(100)/pull-ups(50) to keep busy while working at home today.

Crossfit 090415 & 090411

090415

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

9:00 (3:05/2:53/3:02)

Compare t0 090301 (9:31)

090411

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

18:18(6:19/6:10/6:49)

Tough day for doubling up. Very pleased with Helen, should have been under 9 today but zoned out during the transition of R1 and R2. Not quite back to last summers PR of 8:41 but it is within site again.

The second WOD killed me, more specifically the burpees. I think if I were fresh I could get under 17 min but today I was just happy to get through it. It is amazing how humbling some of the WOD can be.

Crossfit 090414

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps (135#)
155 pound Hang power clean, 9 reps (110#)
155 pound Push jerk, 6 reps (135#)

Total: 12:57(1:46/2:33/2:59/2:37/3:05)

I had hoped to do 135# for all three but during a test round of 1x1x1 I found that 135 was too heavy for the HPCs. Overall it felt like a great workout.

Crossfit 090410

CrossFit Total

125/195/265/285/285
45/115/135/140/145
135/225/305/315/325 (2xBW)

Total: 755

Compare to 090310 (780)

Finished with 10 45# OHS, 10 45# Front Squat. I purposely did not go as high on the squats. I am trying to improve my ROM. When I did them at 315, I did not do a full squat. I want to stay at 285 until I feel that the ROM is correct.

Crossfit Good Friday

Three rounds for time of:

25 20" Box Jumps
25 Sit-ups
25 40lb Thrusters
25 Push-ups
25 70lb SDHP

15:40 (4:05/5:27/6:08)

Finished with 4 X 10 chibn-ups and ab work. I am away for the weekend so I have to make my own work outs up.

Crossfit 090407

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps


SP = 130/135/140/140/140(f) - 135
PP = 135/140/140/145/150(2)
PJ = 135/135/135/135/135 (4)

Compare to 090206

I got my 140 on the shoulder press. I lowered the weight on the PJ to get a consistent weight versus having to drop weight every set. I did ab work between sets. I felt like I didn't have the pop when trying to clean the weight today. It only seemed to affect my PJ, but the weight just seemed heavy today.

Crossfit 090406

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

15:17

Compare to 090226 21:10

This could be brought under 15 min. I lost time because when I went to do my sit-ups someone had taken my foot anchors. Part of the drop in time is due to I walked too far last time and I was able to do the pull-ups in fewer sets.

Finished with 3 rounds of max rep BW bench(165lbs)10/1/6/ and10 close grip chin-ups. Jumped rope for 1 min.

Sunday Run

Ran into town today. Completed the 5 mile loop in 37 min flat for a 7:24 mile pace. This course wasn't as hilly as last weeks - which I enjoyed.

Navy Seal Challenge Post Test

I tested out today and here were the results

Weight: 164 (09 Pre-Test: 164.5)
%BF: 10.6 (12.0)
Push-up(2min): 107 (86)
Curl-up(2min): 208 (153)
Pull-up(Failure): 22 (16)

Run(1.5 miles) 8:52 (9:16)

Pre-Test

Happy with all of the results. I beat my goal on everything but the run - I had hoped to hit 8:45. Interestingly, I took my %BF after I took the test and it was 9.2% with a weight of 163. I guess that shows how much water affects the BF Scale.

Crossfit 090330

"Nicole"

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

10 rounds
10/10/10/9/8/8/7/7/7/7 (83total pull-ups)

Compare to 090130

Same number of rounds but 16 more pull-ups than last time. The treadmill was at 10.0 for all of the rounds. This was a paced effort with the goal of the same number of rounds but more pull-ups which I was able to do. Felt good, but had to fight through the last 3 rounds of the run.

Crossfit 090329

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)

34/30/35/25/20 = 144
25/25/31/22/17 = 121
21/22/28/21/17 = 109

Total: 374

Compare to 081111: 385

Considerable drop compare to last time. My biggest lost was in SDLHP. Overall my endurance killed me. I was sucking wind almost from the word go.

Body Weight Bench Mark:
163.0 lbs, 9.8% body fat. Slowly getting my weight under control. LBM was at 147.0. Not as good as 2 weeks ago.

Run 090329

Ran 4.75 Miles in 35:30. Not happy with this run, other than I completed it. It was good to be outside on a nice spring day but I am struggling with maintaining a 7:30 pace which isn't good.

Crossfit 090326

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

2:51/2:49/2:47/2:46

Rested with 90 sec. of walking between rounds. Finished with 10 close grip pull-ups.

Compare to 080401 (2:46/2:50/2:53/2:52)

Crossfit 090325

Front squat 3-3-3-3-3 reps

135/155/160/165/175

Compare t0 090222

Did abs and push-ups between sets.

Abs 50 sit-ups//15 side plank twists/1 min curl-ups(83)/50 sit-ups
Push-ups 40/40/40 med. ball push ups, 20 diamond pu.

Went heavier this time but could only clean up to 160. After that I cleaned 155 and had a spotter add weight for me. I seem to have a mental block on cleaning my own weight. I think I could break through if I could user bumper plates. The WOD felt great, the good part about being limited by how much I can clean is the my front squats are full ROM, A2A.

Crossfit 090322

"Lynne"

Five rounds for max reps of:
Body weight bench press (165)
Pull-ups

BP 13/10/9/8/7
PU 14/12/12/10/8

Compare 081125

Bench went up a total of 13 reps, and Pull-ups went down by 3. I was very please with the over all WOD. I finished with 2k row in 7:38.

Crossfit 090321

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

15:04 (6:02/5:11/3:51)

Easily could get under 14 min. I took the pace on the DL easy as the only time I have gotten injured doing Crossfit was on Deadlifts. I had to break up the set of 21 into 11/7/3 and the set of 15 into 10/5. The run was done a good clip but not max speed. I finished with 50 situps, 50 push ups and wide grip pull-ups.

Crossfit 090319 - Sort of?

Here was the official workout

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Here is what I did:

Five rounds for time of:
3 Weighted Pull-ups, 40 pounds
5 Strict Pull-ups
7 Kipping Chin-ups
25 push-ups

11:27 - 21 sets

After Murph on Tuesday and all of the rope pull-ups and pull downs yesterday, it was a struggle to do the five rounds. I finished with 3 rounds of 25 sit-ups/25 back extensions, one minute jump rope, 90 sec plank on swiss ball.

Not a super intense work out but a good way to end the week.

Crossfit 090314

Five rounds for time of:
155 pound Hang squat clean, 9 reps (scaled to 125)
15 ft Rope climb, legless, 3 ascents (subbed first set with 45 rope pull-ups, rest were 45 130lb rope pull-downs)

21:57 (4:39/4:20/4:31/4:18/4:10)

This was the first time in a while I have had to scale. My max clean is 165 so 155 wasn't realistic. 125 was tough. I didn't have a rope so I had to sub there. After the first round I had to sub pull-downs because of time constraints. I would have easily been at 6-7 min for the later sets if I continued to do rope pull-ups. My body is beat after doing murph yesterday.

Crossfit 090317

Murph

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

27:46
1 mile run - 6:00
:12 second transition
20 rounds of cindy (5 pull/10 push/15 squat)(5 - 3:11/10-6:45/15-10:30/20-14:36)
:08 second transition
1 mile run - 6:51

Compare to 090101 (35:33)

This was a 2 min PR (old pr: 29:55). I feel like my fitness level is coming back. I needed this workout to get me back in the right mindset. The squats were the hardest part.
I finished with 25 sit-ups and 5 slow close grip pull-ups.

I also re-weighed myself just out of curiosity. I usually don't weigh myself two days in a row but yesterday's weight threw me for a loop. So here is today's weight:

Body Weight Bench Mark:
165.5 lbs, 8.8% body fat. Slowly getting my weight under control. LBM was at 151.0 which I was pleased with. Not sure which is more accurate today or yesterday so the only take away for me is that my LBM is close to 150.

Crossfit 090313

Back Squat
3x3x3x3x3

265/285/265/245/245

Dropped the weight to work on form. At 285 i was not getting deep enough. During the 4 breaks between sets I did
45 push-ups/90sec of curl ups(136)/45 push-ups/90sec of curl ups(144)

Finished with 1 min of push ups (58) then .25 mile sprint and 21 55lb dumbell swings and 10 close grip chin ups

Body Weight Bench Mark:
166.5 lbs, 10.2% body fat. Slowly getting my weight under control. LBM was at 149.5 which I was pleased with.

Running with my oldest Son

My son and I have been running together with the local kids running club. It meets on Saturday morning and they typically do a 6 min warm up run, a couple of hill sprints, some ladder work and relays. It probably covers a total of about a mile and a quarter which is great for 6 year old. There are lots of breaks and we get to do it together which make it even better.

Run From Honda

It is 1.5 miles from the local Honda dealership where I get my car serviced to my house. Whenever I drop my car off for service I run home, always trying to get home in 9 minutes. I have done that twice in the years I have been trying, including last June when I did it in 9:01. That is with 2 cars that get serviced there. I typically get back in about 9:15-9:30 and today was no exception. I finished in 9:33. It was a slow start and I felt I finished strong. Maybe in a month when my van needs servicing I will make it back in 9:00. I also completed 120 push-ups today 40/40/40.

Updated 4:40
Ran back to Honda this afternoon in 9:45 or a 6:29 pace.

Crossfit 090306

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

8:57 (Row in 3:30)

Finished with rounds of:
6 rep BW bench press
6 Reps close grip chin up
oblique work

.5 run in 3:20

Workout felt good, would have liked to have done the thrusters un-broken but after the rowing that wasn't going to happen - at least not this time.

Crossfit 090311

Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips (subbed BW+25% reg. dips)
15 Sit-ups

28 rounds + 5 pull ups + 2 dips

Finished with 2X500 meter row (158.3/153.4)

Work out was good, I kept an even pace during the WOD, I feel that 30 rounds is not out of reach.

Crossfit 090310

CrossFit Total

125/195/285/305/315
45/115/135/140(f)/140(f)/140
135/225/295/315/325 (2xBW)

Total: 780

Compare to 090124 (755)

Finished with 3 rounds of :

Max rep BW Bench 8/8/6
Max rep Pull-up - dead hang to chest 8/5/5
Abs

Then

Ran .75 in 4:16

Shoulder

Post 150 - A 5k Row

Went to the gym to try and complete "Barbara" from a few days ago. I did my first pull-up and felt a sharp pain from my shoulder to my right elbow. Was unable to do any more, or for that matter raise my arm above my head. After testing its mobility I figured I would have to do something else so I tried a 5k row for the first time in awhile. My legs were a little sore from yesterdays run but I managed to pull the 5k in 19:10 or a 1:55.1 split. I lowered the splits for each 1k as my body warmed up. I was pleased with the result. I finished with 25 sit-ups and 50 push-ups. I just hope my shoulder heals during the next couple of days.

Weekend Run

4.5 Miles in 34 min(about a 7:30 pace), still keeping with 100+ push ups a day. It was nice to be running outside but I need to get my endurance back up.

Push-ups

I have been trying to do at least 100 push-ups each day and trying to increase the number I do in a set. Today I did 4 sets of 35 and then 20 wide grip and 5 diamond push-ups. I would like to get to the point of doing sets of 50.

Crossfit 090301 & Crossfit 090302

090301 - Helen

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

9:31

Compare to 081117 9:02

090302 - Deadlift 1x1x1x1x1x1x1

285/295/300/305/310/315/315

Compare to 090210

Helen is almost a minute off my best time from last summer (8:41) . The time has been lost on the pull-ups. For awhile I was doing more chin-ups than pull-ups and I am paying for it now. I am hoping by the summer I can get my time back down. The deadlifts were great, glad to see the weight slowly going up. I think I will start at 300 next time and see where it goes. As per my usual routine I did ab work between sets of the DL and finished with a few push ups.

Tabata Something

5 rounds of 1 min intevals:

Weights
Push up variations
Jump Rop
Ab work
Rest

Various intervals to get in a work out today. Felt good to move around.

Crossfit 090226

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

21:10

This could be brought under 20 min. I did the first 2 rounds of lunges in a seperate room at the Gym and lost time walking back and forth to the pull up bar. I counted the steps in the 2nd round and just walked the area near the pull-up bar for the rest.

Finished with 3 rounds of max rep BW bench(165lbs) 8/6/6/ and 3 rounds of close grip chin-ups. Jumped rope for 3 min.

Crossfit 090222

Front squat 3-3-3-3-3 reps

135/145/155/155/135(couldn't clean 155 again)

Did abs and push-ups between sets.

Abs 50 sit-ups/50 sit-ups/1 min curl-ups(84)/15 side plank twists
Push-ups 35/35/30 med. ball push ups, 5 diamond pu/25 incline pu.

Finished with 1 mile run, .25 mil intervals 7.5/10/7.5/10 on the treadmill

Crossfit 090223

For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

18:51

Still sick from yesterday so this was a paced effort. I did the rows all at about 1:55/500. I broke up the push presses into sets of three so 3x7/3x6/3x5/3x4. I was beat at the end but glad I was under 19 min.

Crossfit 090219

For time:
50 Ring Dips (subbed 2:1 regular dips)
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups (subbed w/feet on bar)
Run 400 meters

14:03

Compare to 071028 17:06

This was one of my very first Crossfit workouts so I kept the same substitutions. The once exception was I did 6 HSPU and then 44 mod. HSPU. After I did ab work and 3X10 chin-ups and 3X10 55lb dumbell swings (ab work was between sets of chin ups and swings).

I need to get back to practicing my HSPU. For awhile i was doing them regularly and i could get up to 10 in a set.

Crossfit 090214 & 090218

090214

Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips (Subbed BW+25%(40lbs))

9:19(1:14/1:17/1:15/1:29/1:26/1:21/1:17)

Compare to 080228 (17:04 3:1 dip sub)

080218

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.

12 rounds + 6

Compare to 081102 14 rounds + 10.

First WOD felt good, and so did the second. On the pull-ups I stayed with all pull-ups vs. mixing in chin-ups. During the first 5 min of the pull-ups I did 50 curl-ups each min to kill the dead time. Finished with a 12 min run (1.55 miles).

Body Weight Bench Mark:
164.5 lbs, 9.7% body fat. Slowly getting my weight under control. LBM was at 148 which I was pleased with.

Crossfit 090213

Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

7:24

Compare to 081203

Almost 2 full minutes slower than last time. Ouch. I just wasn't feeling it. I hope the next attempt will be more in line with my last few of sub-6 minute times. I was just not into working out today. I was hoping to do a lot more than Fran but I just could not get going on anything.

Valentine's Day Run

Ran just under 4 miles in 29:05. Felt good to be outside running again. I have long ways to go on rebuilding my endurance though. I have been keeping up with my push-ups, trying to get at least 100 in each day. Some times it is 25 here and there and sometimes it is a quick 4 x 30

Crossfit 090207

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

4 rounds + row and 15 SDHP

Nice doing a new WOD. At least it was new for me. I was pleased with 4+ rounds. When looking at the Crossfit blog I was surprised that most people did 4-5 rounds. I though that it would have been in the 7+ range. After doing the workout I see why 4 rounds is the norm. I *think* I could do 5 rounds if I hadn't done Cindy yesterday. I will have to wait and see the next time it comes up.

Finished with 3X6 BW(165) bench.

Crossfit 090209

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Cindy 25 rounds + 3 pull-ups(14 rounds in the first 10 min)

Compare to 081221 20 rounds and change.

Dare I say I am recovering from my poor showings of late? Today felt great. I did Cindy and PR'ed by 2 rounds. I am going to start practicing my pistols and HSPU to attempt Mary next time. It felt great to churn through the rounds this time. I averaged close to 45 sec/round until about round 17. My pull-ups felt good until round 19 before having to break the sets in 2.

Finished with Preacher curls and sit-ups:
10 @ 50 + bar
50 sit ups
10 @ 60 + bar
50 situps
8 @ 70 + bar

Crossfit 090210

Deadlift
1x1x1x1x1x1x1

225/275/275/285/285/295/295

Compare to 080819

Started with a 5k run as intervals. Total time was 21:13. I ran 1/4 mile intervals at the following speeds:

8/9.3/8/9.4/8/9.5/8/9.6/8/9.7/8/9.8/10.0

The incline was at .5%

I did ab work between sets of deadlifts. I also did 50 push-ups(2x25) and 18 pull-ups(10/8).The overall workout felt good. If I only did the deadlifts I feel I could have done them all at around 300lbs.

Crossfit 090206

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps


SP = 130/130/135/140(f)/140(f)
PP = 135/135/140/140/145
PJ = 130/130/130/130(4)/130

Compare to 081229

I am determined to get my 140. I lowered the weight on the PJ to get a consistent weight versus having to drop weight every set. I did ab work between sets.

Crossfit 090205

Five rounds for time of:
70lb Dumbbell swings, 25 reps
25 Sit-ups
25 Back Extensions
25 Knees to Elbows

Compare to 080523

My body was spent from the last 5 days on. I finished 2 rounds in 12:36 (5:26/7:10) and was spent.

Crossfit 090129 & 090202

090129

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips (subbed 4 regular dips per ring dip)

14:08 (6:24/4:37/3:07)

Compare to 080506 : 19:40

090202
30 Muscle ups for time
(Subbed BW+25% for each MU)

Completed 15 in 4:22

Compare to 080801 full 30 in 6:48

Finished with some minor ab work.

First workout went great. I really felt like I was able to rip through the cleans. The dips took awhile but I was able to do mostly sets of 9 and 10. I attempted the muscle ups but I was too spend from the first work out.


Body Weight Bench Mark:
166.0 lbs, 10.8% body fat. This was higher than I would have liked but better than my last check point. I need to up my cardio to get my % back below 9.

Crossfit 090203

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

255/255/255/265/265

Compare to 080930

During the 4 rest periods between sets I did 50 Situps/90 sec. of side plank work/40 medicine ball push-ups/20 push-up arm rows.

After the squats I did 2 X (3 40lb pull-ups, 7 regular pull-ups, 25 push-ups)

Felt good today. Need to keep working on my squat form.

Crossfit 090130

"Nicole"

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

10 rounds
10/10/9/7/5/5/5/5/5/6 (67 total pull-ups)

Compare to 081119

Same number of rounds but 15 fewer pull-ups than last time. The treadmill was at 10.5 for the first 7 rounds, then 10.3 for the next 2 rounds then 9.3 for the last round. The drop in pull-ups gave me the time to slow the treadmill down and I needed it. Still working boosting my endurance back up. I feel it is starting to improve.

Finished with 2x25 situps, 2x25 push-ups, 10 45lb front squats for practice.

Sunday Run

I went out in honor of the Super Bowl and ran 4.06 miles in 30:57. Slower than I liked but it was my first run off the treadmill since breaking my toe. The hills were tough but I enjoyed being outside.

Also completed 120 push-ups

GO STEELERS!!!

Crossfit 090128

Thruster 1x1x1x1x1x1x1

115/125/130/135/140/145(f)/145

Finished with 1.5 miles in 10:02(.25 mile intervals)

Trying to get my speed and endurance back up when running. I did misc. push-ups and pull ups between thrusters. I realized that the failure at 145 was mental fear. So I went for it a second time and got it.

Crossfit 090125

Barbara

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

36:46(24:46)
Rounds of 4:43/4:33/5:06/5:31/4:51

Compare to 081004 (33:26 or 21:26(minus the rest))

I can say for a fact that all of the increase in time was due to the sit-ups. Having done the Glute Ham WOD yesterday instead of after this one, my stomach muscles were gone. I struggled on each sit up and couldn't do more than 20 without having to stop.

Crossfit 090124 & 090126

CrossFit Total

125/195/265/285/305
95/115/135/145(f)/145(f)
135/225/275/295/315

Total: 755

Compare to 080728 - 735

Finished with:

Crossfit 090126
30 Glute Ham Sit-ups
25 Back Extensions

9:43
2:02/2:10/1:51/1:52/1:48

Compare to 080402 - 10:03

Pleased with both WODs, for the first time in awhile I improved on a Crossfit WOD. I really felt like I could get 145 on the shoulder press. I was able to get the weight half way up but I couldn't lock out.

Bad Workout

I tried two different WOD's and in both cases only made it through the first round. I also tried a 500m row for time with miserabel results. Mentally I just wasn't in it today. Hopefully I will be back in after the rest day.

Navy Seal Challenge Pre-Test

Every year I participate in a "Navy Seal Challenge" at my current client. I was nervous for the pre-test because I knew my run time has dropped over the past 6-8 weeks. Overall I was pleased with the results:

Weight: 164.5 (08 Post-Test: 159)
%BF: 12.0 (10.6)
Push-up(2min): 86 (82)
Curl-up(2min): 153 (164)
Pull-up(Failure):16 (20)

Run(1.5 miles) 9:16 (8:29)

Comparing to last year's post everything got worse except the push-up. However, with the exception of the run I was far ahead of last year's pre-test. My hopes would be to hit 100 push-ups, 175 curl-ups, 20+ pull-ups, and 8:45 for the run.

Crossfit 090118

Hang power clean 1-1-1-1-1-1-1 reps

135/135/145/145/150/150/155

Did ab work between sets. About 60 secs between each set. Hang cleans are tougher than I thought they would be. Never realized how much power came from the legs on a regular clean.

Finished with 2 mile run in 13:24, running is slowly getting back to form

Crossfit 090104 & 090102

090102

"With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able."

Completely messed this one up. I thought it was only cleans, so the first 3 min were just cleans, then did the fourth minute was done properly but at that point my mind was way off the WOD. Stopped after 4 rounds

Compare to 0801002

090104
Deadlift 3x3x3x3x3

225/245/265/265/275

Compare to 081129

I did ab work between sets. I haven't done deadlifts in awhile so I was happy with the numbers.

Finished with a run of 1.5 miles in 9:33, 2x10 pull-ups and 2X25 push-ups.

Crossfit 090114

Overhead Squat 3x3x3x3x3

95/95/95/95/95

In between sets I did random core work and 5x165(BW) BP. Finished with 10 min on the elliptical machine. I wanted to do some upper body work today since I did front squats yesterday. The 4 sets of 5X165 bench felt good.

Crossfit 090109

Front Squat 5X5

95/115/135/145/155

I attempted 165 but failed when trying to clean the weight. I found out today that they will have actual squat racks in my gym when they finish the remodeling this summer. It will be nice to actually be able to squat without having to clean the weight first. I will start my front squats at 155 next time.

I did ab work between sets, I finished with 2 mile run in 14:00. I also did 2X10 Pull-ups.

Body Weight Bench Mark:
163.5 lbs, 10.3% body fat. This was higher than I would have liked but better than my last check point.

Crossfit 090110 & 090112

5k

22:17

Compare to 081022

Way off pace from October, a bull 3:30 seconds. I took this 5K easy as it was my longest run in 6+ weeks. I definitely can run it faster but it felt good to run more than 1 mile. My toe is continuing to improve but still sore for the first mile or so of my runs. I finished with a modified version of 090112


Virtual Shoveling
Pushups

Rounds of 30/20/10 for time:

I finished in 6:05. I had hoped to break 6 min but the weight collar kept coming off.

Crossfit 081217

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Power cleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

10 Rounds + 5 Thrusters and 7 Power Cleans

Compare to 081020 : 11 rounds + 5 Thrusters

Today was the first time my cold didn't significantly impact my workout. I was on pace to get 11 rounds but during the last 8 min I just slowly lost strength. Overall I am pleased that I stayed close to my effort last time. I really was hoping to match it though.

This was a good end to the week for me. My body feels very fatigued but in a good way. I am glad to be back into a routine again.

Crossfit 081229

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps


SP = 125/125/130/135/140(f)
PP = 135/140/140/145/150
PJ = 135/135/135(F on 4)/130(f on 4)/125

Compare to 081029

Some improvement compared to last time. I really felt like I was going to hit 140 on the shoulder press. I was pleased with all of my push press weights. I purposely dropped the weight on the push jerk to work on form, but on the 3 set just hit a wall like yesterday. I will be glad when this cold is out of my system.

Crossfit 090101

Murph

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

35:33
1 mile run - 6:59
20 rounds of cindy (5 pull/10 push/15 squat)
1 mile run - 8:24

Compare to 080825

I was 5 min slower this time compared to last time. Half of that was do to the fact that I still can't run with any speed because of my toe. The other half is a combination of loss of fitness and having a cold. Even if I was 100% healthy I feel that I would have had a hard time getting below 32 min. The workout started great but around round 16 of cindy I noticed a sharp drop off in my strength and endurance. Normally as I fatigue in a workout it is gradual, but this was like someone hit a switch. I am trying not to beat myself when comparing to previous WODs. I am hoping that in a month or so they will be back to the same levels they were in the fall.