Garnet Valley Fun Run 5K

My dad helps coach a local high school wrestling team then they were putting on a Fun Run/Walk to raise money so we both entered. It was 5k and we both won our age groups, I took 3rd overall losing to the high school track coach and a member of their cross country team. It was raining out but still fun.

Crossfit 091024

Deadlift 1-1-1-1-1-1-1 reps

275/295/295/285/285/285/285

Compare to 090605

Deadlift went down again. I am still feeling yesterday's workout and my head cold is back. During the breaks I did ab and bicep work.

Crossfit 091015

For Time:
Five rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups

19:11(2:31/3:19/3:58/4:43/4:40)

I warmed up with 500 meters on the Erg in 1:56 and felt good. Did a couple of HQC at lower weights to get used to the motion. Finished with 5 min easy on the bike just to keep the body moving.

This was a redo from about a week ago Felt spent after this WOD and glad it stayed under 20 min, but had lots of broken sets

Crossfit 091019 & 091021

091019

Weighted pull-ups 1-1-1-1-1-1-1 reps

Body Weight 159
50/60/70/70/70/70/70 Attempted 80 after the 7 reps

Compare to 081006


091021 (Sort of)
Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

14:29


Ok, here is what I did, I added the the two WOD together so I snuck in a weighted pull-up between each round of the 091021 WOD. Also, I accidentally did 5 rounds (18:24). That being said I think I could do the 091021 in about 13 min. I am glad I recorded split times otherwise I wouldn't know my time after 4 rounds.

I warmed up with 3X6 pull-ups changing my grip each time; once parallell, once as chin-ups, once as pull-ups. Finished with bench work and some curls. I am trying to improve my bench pressing to get back up to comfortably working with my weight.

Crossfit 091017

"Tyler"

Five rounds for time of:
7 Muscle-ups (subbed 40# weight pull-ups and dips)
95 pound Sumo-deadlift high-pull, 21 reps

14:32(2:13/3:04/3:08/3:02/3:05)

Pull-ups were my limiting factor.

Warmed up with 500 meters on the erg. Finished with ab and push up work.

Crossfit 091016

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

14:17

Warmed up with 10X45 shoulder press, 10X45 Overhead Squat, 10 chin-ups

Finished with 10x135 bench

Sick - Attempted Crossfit 091015

I am in the midst of a cold and tried to do 091015:

For Time:
Five rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups

I warmed up with 1000 meters on the Erg in 3:49 and felt good. Did a couple of HQC at lower weights to get used to the motion. The started and at the end of the 1st round was gassed. Not aerobically but strengthwise. I will re-attempt this one in a couple of days. Finished with 3.75 miles easy on the bike just to keep the body moving.

Run

Ran back from the Honda dealership 1.5 miles in 10:03. Didn't push it this time so I expected the time to be around 10 min.

Compare to Run from Honda 9:33

Crossfit 091012

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips (subbed 4 regular dips per ring dip)

(4:57/3:55/2:42)11:34

Compare to 090902(12:33)

I am glad my time dropped but my form on the cleans was horrible, I need to make sure my form stays better the next time even if my time suffers. I am more comfortable with the weight so it becomes easier to cheat to increase my speed.

Crossfit 091011

Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

6:00

Compare to 090213 (7:24)

Not quite back to sub-6 but a lot better than last time. I was thinking of following this up with Elizabeth but was spent after Fran. I did some bench press work and abs instead.

Crossfit 091007 & 091008

091007
Thruster 1-1-1-1-1-1-1 reps

125/130/135/140/145/150/150

Did core work between sets

091008

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 21 SDHP

I think 5 rounds is within reach. My stomach still isn't right form the GHDs from a couple of weeks ago, I could feel the weakness when I was rowing.

Bike

Ten mile bike near my house ~ 40 min.

Crossfit 091003 & 091004

091003

For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

"Pistol" is one-legged squat with Kettlebell or dumbbell. Use 1 1/2 pood Kettlebell or 55 pound dumbbell for pistols. I subbed 15# dumbbell

16:12

091004

21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups
Back extensions

11:29

I was into the second round before it hit me I was supposed to do full cleans - I was doing Hang Power Cleans. Considering this was my 2md WOD I stuck with it. Next time I will do as rx'ed.

Overall good workouts, glad to be able to do sit-ups again, almost all the soreness is gone from last week.

Run

Ran a steady state 4 miles @ 7:30 pace on the treadmill. Finished with .25 miles @ 6:00 pace.

Warmed up with 10X135 bench, 10 chin-ups, 10X145 bench, 10 pull-ups.

Crossfit 091001

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders (120 single unders)
25 Ring dips (25 40# dips)
20 Knees to elbows
30 Kettlebell swings, 2 pood (70# Dumbbell Swings)
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball(40# thrusters)
3 Rope climb ascents (30 rope pull-ups)

22:47

I didn't overly push it aerobically but I was beat by the end. My subs are in () above. My abs are still suffering, i will be glad when they have fully healed.

Crossfit 090930

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

9:10 (2:59/3:05/3:04)

Compare to 090415 (9:00)

Finished with some bench and light ab work. Abs are still sore from last week's GHD, although they are feeling much better.

Back to Running

Completed 4 miles on the treadmill at an easy 8:00 mile pace using the "Hill" workout setting. My body needs a break tomorrow from the past week, all of me is sore but my abs are suffering the most.