Crossfit 081029

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 = 125/130/135(f)/135(f)/135 (did an extra rep of 130 at the end)
PP = 140/145(F on 3)/140/140/145
PJ = 145(F on 4)/135/135/135/135(F on 3)

Compare to 080701

Minimal gains in my shoulder strength since last time, which is depressing. I am not sure if my last two WOD affected this workout or not. I felt good going into it but when it came to do the work, my strength just wasn't there. I did misc. ab work during the sets. Finished with 20 push-ups with arm rows and 10 deep dips.

Crossfit C

Rounds of 21-15-9

BW Bench Press (160)
Pull-Ups
Sumo Deadlift High Pull 95lbs

12:37

My left knee is still bothering me so I tried to focus on a workout that minimized my legs. I name this one after my oldest child. Afterwards I did various ab work.

Crossfit A

3 rounds for time of:

5 1/2BW Preacher curls(not a xfit exercise but one I enjoy)
10 55lb dumbbell swings
15 45lb Overhead Squats
20 GHD situps
25 Back Extensions

3:33/3:55/3:30 - 10:58

Compare to 080918

I have pulled muscle/ sore tendon in the back of my left knee. Not sure where I tweaked it - I am thinking it was at my son's soccer game on Saturday. I tried ot do a workout that was let on the legs.

Weekend Run

Well I got out and enjoyed a nice run in the fall. Yesterday afternoon - shortly after the Steelers' 4:15 kick-off I got out for a quick 4.5 mile run near my house. I averaged a 7:23 pace which wasn't bad. It was great to run some hills after weeks on the treadmill. The bad part is that running outside makes the treadmill seem that much worse.

Crossfit 081023

Run 5k

Time: 18:44

Compare to: 080919

Better than last time but still not back to a 18:36. I kept it at .5% incline for the first half. The first mile and a half felt strong but then I started to feel the fatigue in my chest, not my legs. The pace wasn't leaving me uncomfortably out of breath but I could feel my diaphragm cramping. I was at 10mph for the first 2.6 miles then had to drop the pace. I think that I need to get some long runs in to get my aerobic capacity back up.

Finished with some preacher curls:
10 @ 50# + bar
8 @ 70# + bar
6 @ 75# + bar
4 @ 80# + bar

20 Push-Ups w/ 10# Arm row

Crossfit 081022

Ten Rounds of:
12 Burpees
12 Pull-ups

18:38

59/1:32/1:39/1:50/1:45/2:10/2:04/2:13/2:07/2:20

Compare to 18:35

I was really sucking wind at the end of this. Hopefully will be better next time.

Crossfit 081020

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

11 Rounds + 5 Thrusters.

First round was continuous, subsequent rounds had 5-20 secs of rest between exercises. I took the rest between sets to keep the individual sets un-broken. Was glad I stayed with the rx'ed weight versus scaling it. Finished with a one mile run @ 1% incline and 8.0 mph.

Body Weight Bench Mark:
162.5 lbs, 9.3% body fat.

My goal for my weight is 165lbs/7% bodyfat

Crossfit 081016

For time:

BW Bench Press
Weighted pull-ups - 25% BW
70lb (2 pood) Dumbbell swing

Rounds of
10/9/8/7/6/5/4/3/2/1

21:57

Compare to 080624

I subbed the WOD from crossfit.com with this one. Was able to complete the bench press in fewer sets broken sets. I am hoping the next time I do this I will be able to do all of the BP sets unbroken. The pull-ups were done in sets of 1-2, I would say they were getting close to jumping pull-ups towards the end. I increased the weight of the DB swings this time just to make that portion a little more difficult.

I think this workout will eventually be done sub 20:00 min.

Crossfit 081014

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

14:17 as rx'ed

I was very please to do this as rx'ed. I thought going into it I might have to scale the weight. I think I am finally at the point where I can routinely handle 135lbs on the WODs. I have been struggling lately mentally with workouts and body weight, and this workout definitely gave me a boost. I finished with a quick run of 10 min @ .5% incline and 8.0 mph on the treadmill.

Crossfit 081012

Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

16:11
(1:47/2:14/2:18/2:18/2:31/2:36/2:27)

Compare to : 19:30 on 080617

Finished with a 2.16 mile run at 1% incline and 7:30 mile pace. Also did some ab work. I have decided that on days I finish early enough or are short WOD I am going to start working on my cardio again. Lets see how long I stay motivated while running on the treadmill

Crossfit 081009

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

19:51 (3:40/3:54/4:16/4:02/3:59)

Warmed up with Benchmark 500m row, damper @ 5.5 = 134.8(.5 better than last time) held just at 135 pace for most of the 500m with some time just below 1:35. My goal for this benchmark is still 130.0

The dumbbell split cleans were tough. When I was warming up I thought "these shouldn't be too bad". I was wrong. Shoulders and arms were beat after this one.

Crossfit 080930

Back Squat 5-5-5-5-5 reps

245/245/245/215/215

Compare to 080805

Ab work between sets, finished with 3x10 preacher curls(60/70/75)

12 min on the bike

I muddled through today's workout. I felt very fatigued. Not sure if it is a culmination of the last 3 day's work outs or not enough to eat. Either way I wasn't feeling it today.

Crossfit 081004

"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.

21:26 (Time 33:26 - 12:00 min rest)
Rounds of 4:16/4:16/4:08/4:09/4:35

Compare to 080325 28:23

I am not sure how to compare this to last time. I don't remember if my previous time was with or with out rest included. This time I logged it in better detail so that next time I can compare easier

Crossfit 081005 & 081006

081005

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Subbed 115 for the weight, 18:38 (2:42/3:46/4:05/4:13/3:52)

Compare to 080702 17:56 (105lbs)

081006

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

60/70/80(f)/72.5/72.5/72.5

Compare to 080831

I debated whether to keep the weight low and improve time or to up the weight to get closer to the rx'ed 135. I decided that I wanted to up the weight and it was the worth the 40 seconds I lost. Still feeling yesterday's 15k in my legs.

Body Weight Bench Mark:
160.5 lbs, 9.7% body fat.

My goal for my weight is 165lbs/7% bodyfat

2008 Delaware Distance Classic

I ran the Delaware Distance Classic (15k) this weekend and did OK. I finished in 109:20 which is 7:28/mile split. This was a minute faster than last year which was good. I am also pleased because I haven't run more than 4 miles since this race last year but still managed my second best time(PR 105:36) for this race. I will post a link once the results are online.

The weather was nice and cool in the morning but approached 70 towards the end of the race, still a lot better than last year's 80. I was pushed the whole race by another runner which helped my time. At mile 3 I he passed me and looked to be about my age or at least in my age group. I mentally told myself that he was "third place" and I needed to stay with him to place. He and I then went back and forth the whole race I would catch and pass him at the water stops then he would slowly pull back. Finally at the last water stop he ran right through versus walking like previous water stops. I stayed with him until mile 7.5 where I pulled even and then pulled away. I was able to stay away for the rest of the race and beat him by 30 seconds. We chatted after the race and I thanked him for pushing me and we both said that the competition pushed us. Unfortunately, he was not "third place" and I finished 8th in my age group. The top 3 in my age group were all under 1 hour. What is funny is that last year I ran a minute slower and placed 2nd.

Crossfit 081002 & 080927

081002
"With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed."

5 rounds + 2

080927
"Four rounds for time of:
Run 400 meters
50 Squats"

9:57

Compare to 11:46 on 080714

Finished with 10 min of abs and push-ups. This was one of those work-outs where I debated doing with the rx'ed weight and doing fewer rounds or going with a slightly lighter weight for more rounds. I settled on rx'ed and making up another WOD. I had hoped to get to 6 and I felt good through 5 rounds. Surprisingly the limiting factor wasn't locking out overhead, but rather the clean.

Crossfit 0801001

"Nate"

Subbed 1 BW+40lbs dip/1 BW+40lbs pull-ups for MU
4 HSPU
8 70lbs dumbbell swings

10 rounds + 1 BW+40lbs dip/1 BW+40lbs pull-ups

Compare to 080317

Subbed 4 dips/4pull-ups for MU
4 HSPU
8 60lbs dumbbell swings, I am going to up it 65lb
10 rounds + 4 dips/4 pullups, 2 HSUP

I felt really good at the start of this, then after round 4 I really struggled with the HSPU. Need to get back to working on the shoulders. My workout motivation has been lacking lately. I am hoping to get back in the right mindset over the next couple of weeks. I need to think of a good goal.