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.