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.