Crossfit 091116 & 091120

091116

"Angie"


For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

12:51 (2:33/3:00/3:29/3:49)

Compare to 090926 (16:33)

091120
1X1X1X1X1X1X1 DeadLift @ 275

Compare to 090922 @225

I did the same double WOD in Sept. I beat my old Angie PR of 12:56 set in April so I am pleased. My 16+ min last time was due to strained ab muscles so I expected a big drop.

Out for a run

Ran 3.3 miles in 24 min flat - 7:17 pace. Warmed up with push-ups and pull-ups. This was the appox. course:

Crossfit 091117

Fran

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

5:33

Compare to 091011

One second off my PR. Finished with 50 push-ups and 100 curl ups. Very pleased with the time.

Navy Seals Challenge Pre-test

Every year I participate in a "Navy Seal Challenge" at my current client. This year they moved it up because the gym is moving during the time they usually do it in the spring. Overall I was pleased with the results:

Weight: 162.6 (Spring 09 Post-Test: 164)
%BF: 10.2 (10.6)
Push-up(2min): 89 (107)
Curl-up(2min): 169 (208)
Pull-up(Failure):20 (22)

Run(1.5 miles) 8:42 (8:52)

Comparing to last year's post everything got worse except the run. However, I was far ahead of last year's pre-test. My hopes would be to hit 125 push-ups, 200 curl-ups, 25+ pull-ups, and 8:25 for the run. The drop off wasn't nearly as much as previous years which was good to see.

Compare to 090129

Crossfit 091114

Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups

13:37 (2:04/2:27/2:49/3:10/3:07)

Had to skip "Eva" because I knew it would take more than 30 min and I didn't have the time. I might go back and try it in the next few days.

Crossfit 091112

Clean and Jerk 1-1-1-1-1-1-1 reps

135/140/145/155/160(f)/160/160(f)

Warmed up with 500 meters rowing, finished with 4x135 shoulder press. Did ab work between C&J sets. Limiting factor was shoulder strength in getting the weight overhead. Not having bumper plates get me nervous since I can't dump the weight when getting underneath it. I really need to work on my press strength though.

Crossfit 091110

"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 25 rounds + 5 pull-ups(14 rounds in the first 10 min)

Compare to 090609(PR of 27+)

Warmed up and cooled down with 500 meter rows.

Crossfit 091109

Run 5k

Took it easy - 21:38

Warmed up with Bench and Preacher curls

Crossfit 091108

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (subbed 35lb dumbbell swing)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball(subbed 40lb thrusters)
50 Burpees
50 Double unders

Time: 25:17

Compare to 080920 26:18

Shaved a minute off my time a year ago. Feeling tired after my 4th WOD in the last 3 days. The three exercises I need to work on the most remain Burpees, Knees to Elbows, and Double Unders. I would love to see the WOD under 20 min.

Crossfit 091104

CrossFit Total

195/245/265/285/305
95/120/135/140(f)/140
225/275/305/320(2xBW)/330

Compare to 090410 755

Finished with 10x135# bench

Totals felt good. I felt like I staged them all correctly. I hope to see my shoulder press improve in the next few months. Squats were full ROM so I felt like I didn't force the weight. I am almost back to my PR of 780 back in March. I really hope to see 800 by the spring.

Crossfit 091101 & 091105

091105

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

14 rounds + 10

Compare to 090813 11 +6 (2 WOD that day)

Compare to 081102 14+10

091101

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

2:53/2:51/2:50/2:53

Compare to 090509


Two good WODs today. Pleased with the results of both.

Crossfit 091031

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

27:57 (3:34/9:11/15:12)

Pull-ups killed me. In fact I did the last 75 on the Gravitron so I could finish the WOD. Everything else was "OK" but not what I would have liked.

Crossfit 091028 + Row

Back Squat 5x5

245/245/245/245/245

Compare to 090510

I little lower than last time but I was really please with my form. I did 25 push-ups and 6 pull-ups during each rest period of the squats.

Finished with 5k on the erg in 19:11 which is 1 second off the time I had in March

I am also still trying to shake a nagging dry cough I have had for a couple of weeks/

Crossfit 091025

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

16:49 (5:36/5:47/5:26)

Compare to 090522 15:44

A full minute off the last time and my slowest time in awhile. I would say all of the time was lost on sit-ups. Finished with 10x135# bench and 10 pull-ups.