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.