Vacation and sick with the flu

Minor interruption to working out. Was on vacation for a few days but stayed active, but am now dealing with the flu or a severe cold. Hope to be back tomorrow.

Crossfit 091209

5K

19:38

Compare to 091109 21:38

I took it easy last time so that was the reason for the big drop, still a minute off my best time of 18:36. Although when I ran that time I was running a lot more than I am now.

Warmed up with 3 rounds of 6x165# Bench and 10 pull-ups

Crossfit 091207

Split Jerk 1-1-1-1-1-1-1 reps

95/105/105/110/110/115/115

My first time doing split jerks so the weight was low to start. Between sets I did:

10 rep preacher curls and 25 push-ups. The load on the curls was as follows:

Bar + 50/60/65/70/75/80

Crossfit 091205

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)-subbed 70# DB
Run 400m
20 Overhead Squats (115lbs) - scaled to 95#
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each) - scaled to 20# each
Run 400m

29:00

I actually guessed the time right on this WOD. I figured about 30 min and came in at 29:00. I probably should have scaled the deadlift, it was more than 85% of my one rep max but I worked through it. The slowest areas for me were the Deadlift (5 min) and the OHS (3+ min). Great work out though.

Crossfit 091203 & 091204

091203

Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps (subbed 135#)

18:13 (6:08/6:04/6:01)

091204
Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps (subbed 2x regular sit-ups)
Back Extensions

8:41 (Row in 3:41.3)

Second Monday in a row where I doubled up. I scaled the weight on the first WOD as my Max 1 rep clean is 170, I knew I couldn't do 63 reps of 155.

Crossfit 091202

Using a single 60lb dumbbell for both thrusters and pull-ups, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)

14:57

Not nearly as RX'ed. First time in awhile I had to really scale a WOD. Scaled Thrusters to using 45lb dumbell, probably could have done 50 on the right side but I wanted to keep them even. Body weight only for the pull-ups. I am still please with the workout though. It has been a tough week of workouts which I have enjoyed.

Crossfit 091130

Front squat 3-3-3-3-3 reps

155/165/170/185/190

Compare to 090915

I though today would be a dud since I am sore from the last few WOD. However, I ended up feeling great, set a new PR on the clean to 170. Did ab work and push-ups between sets.

Finished with 1.5 mile run in 10:15. I divided it in 1/4 mile intervals.
.25@8:00/.25@6:00/.25@8:00/.25@5:42/.25@8:00/.25@5:30

Crossfit 091129

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups (subbed reg. pull-ups)
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups (subbed reg. pull-ups)

Post time to comments.

25:13(7:31/8:20/9:22)

Finished with 50 sit-ups and 75 sec. plank on SB. Tired after yesterday and today, I really don't like DB snatch.

Crossfit 091128 & 091125(1/2)

091128

"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight (240)
Bench press: body weight (160)
Clean: 3/4 body weight (120)

20:05

Compare to 090812 (19:47)

091125

400 meter Walking lunge

Post time and number of steps to comments.


200 meters/196 steps/8:44

Ran out of time to complete the 2nd WOD. On Linda the bench press was my biggest weakness. I wasn't expecting to see much of an improvement in time and i can live with a 20 second drop for now. Definately tired after these WODs.

Run from Honda Dealership

Cold this morning, ran the 1.5 miles in 9:32. Slower than I was hoping for, I would like to see this back down to 9 min in the spring.

Compare to Run 10:03

Update 1:10 Ran back to get the car in 10:22, took it easy going back, no rush. Back felt a little tight.

Crossfit 091124

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 = 115/125/130/135/135
PP = 135/140/145/150/150
PJ = 135/135/135/135/135(4)

Compare to 090921

Felt good today. I wasn't expecting to since I have already compeleted 4 WOD in the last 3 days but I felt good with the weight.

Crossfit 091122

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat(165), 15 reps

5 Rounds plus 25 Burpees and 1 BW Squat

Another WOD of the day were I thought "This shouldn't be too hard" . I figured 10 rounds shouldn't be that tough. Wrong as usual. Good workout though. Finished with abs(30 situps, 25 med. ball twists) and chin-ups(2x10).

Post 300 and Crossfit 091118

"Elizabeth"

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

(6:09/6:02/3:29)15:39

Compare to 091012(11:34)

4 min slower this time and with good reason. I did all of the cleans with a full squat. Previously I was cleaning from the floor and just barely coming under the bar, this time I went down to a full squat with each rep which really wiped me out at the end. This was a good workout for #300. Finished with a little ab work.