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!!!