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.