Crossfit 090128

Thruster 1x1x1x1x1x1x1

115/125/130/135/140/145(f)/145

Finished with 1.5 miles in 10:02(.25 mile intervals)

Trying to get my speed and endurance back up when running. I did misc. push-ups and pull ups between thrusters. I realized that the failure at 145 was mental fear. So I went for it a second time and got it.

Crossfit 090125

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.

36:46(24:46)
Rounds of 4:43/4:33/5:06/5:31/4:51

Compare to 081004 (33:26 or 21:26(minus the rest))

I can say for a fact that all of the increase in time was due to the sit-ups. Having done the Glute Ham WOD yesterday instead of after this one, my stomach muscles were gone. I struggled on each sit up and couldn't do more than 20 without having to stop.

Crossfit 090124 & 090126

CrossFit Total

125/195/265/285/305
95/115/135/145(f)/145(f)
135/225/275/295/315

Total: 755

Compare to 080728 - 735

Finished with:

Crossfit 090126
30 Glute Ham Sit-ups
25 Back Extensions

9:43
2:02/2:10/1:51/1:52/1:48

Compare to 080402 - 10:03

Pleased with both WODs, for the first time in awhile I improved on a Crossfit WOD. I really felt like I could get 145 on the shoulder press. I was able to get the weight half way up but I couldn't lock out.

Bad Workout

I tried two different WOD's and in both cases only made it through the first round. I also tried a 500m row for time with miserabel results. Mentally I just wasn't in it today. Hopefully I will be back in after the rest day.

Navy Seal Challenge Pre-Test

Every year I participate in a "Navy Seal Challenge" at my current client. I was nervous for the pre-test because I knew my run time has dropped over the past 6-8 weeks. Overall I was pleased with the results:

Weight: 164.5 (08 Post-Test: 159)
%BF: 12.0 (10.6)
Push-up(2min): 86 (82)
Curl-up(2min): 153 (164)
Pull-up(Failure):16 (20)

Run(1.5 miles) 9:16 (8:29)

Comparing to last year's post everything got worse except the push-up. However, with the exception of the run I was far ahead of last year's pre-test. My hopes would be to hit 100 push-ups, 175 curl-ups, 20+ pull-ups, and 8:45 for the run.

Crossfit 090118

Hang power clean 1-1-1-1-1-1-1 reps

135/135/145/145/150/150/155

Did ab work between sets. About 60 secs between each set. Hang cleans are tougher than I thought they would be. Never realized how much power came from the legs on a regular clean.

Finished with 2 mile run in 13:24, running is slowly getting back to form

Crossfit 090104 & 090102

090102

"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."

Completely messed this one up. I thought it was only cleans, so the first 3 min were just cleans, then did the fourth minute was done properly but at that point my mind was way off the WOD. Stopped after 4 rounds

Compare to 0801002

090104
Deadlift 3x3x3x3x3

225/245/265/265/275

Compare to 081129

I did ab work between sets. I haven't done deadlifts in awhile so I was happy with the numbers.

Finished with a run of 1.5 miles in 9:33, 2x10 pull-ups and 2X25 push-ups.

Crossfit 090114

Overhead Squat 3x3x3x3x3

95/95/95/95/95

In between sets I did random core work and 5x165(BW) BP. Finished with 10 min on the elliptical machine. I wanted to do some upper body work today since I did front squats yesterday. The 4 sets of 5X165 bench felt good.

Crossfit 090109

Front Squat 5X5

95/115/135/145/155

I attempted 165 but failed when trying to clean the weight. I found out today that they will have actual squat racks in my gym when they finish the remodeling this summer. It will be nice to actually be able to squat without having to clean the weight first. I will start my front squats at 155 next time.

I did ab work between sets, I finished with 2 mile run in 14:00. I also did 2X10 Pull-ups.

Body Weight Bench Mark:
163.5 lbs, 10.3% body fat. This was higher than I would have liked but better than my last check point.

Crossfit 090110 & 090112

5k

22:17

Compare to 081022

Way off pace from October, a bull 3:30 seconds. I took this 5K easy as it was my longest run in 6+ weeks. I definitely can run it faster but it felt good to run more than 1 mile. My toe is continuing to improve but still sore for the first mile or so of my runs. I finished with a modified version of 090112


Virtual Shoveling
Pushups

Rounds of 30/20/10 for time:

I finished in 6:05. I had hoped to break 6 min but the weight collar kept coming off.

Crossfit 081217

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

10 Rounds + 5 Thrusters and 7 Power Cleans

Compare to 081020 : 11 rounds + 5 Thrusters

Today was the first time my cold didn't significantly impact my workout. I was on pace to get 11 rounds but during the last 8 min I just slowly lost strength. Overall I am pleased that I stayed close to my effort last time. I really was hoping to match it though.

This was a good end to the week for me. My body feels very fatigued but in a good way. I am glad to be back into a routine again.

Crossfit 081229

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 = 125/125/130/135/140(f)
PP = 135/140/140/145/150
PJ = 135/135/135(F on 4)/130(f on 4)/125

Compare to 081029

Some improvement compared to last time. I really felt like I was going to hit 140 on the shoulder press. I was pleased with all of my push press weights. I purposely dropped the weight on the push jerk to work on form, but on the 3 set just hit a wall like yesterday. I will be glad when this cold is out of my system.

Crossfit 090101

Murph

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

35:33
1 mile run - 6:59
20 rounds of cindy (5 pull/10 push/15 squat)
1 mile run - 8:24

Compare to 080825

I was 5 min slower this time compared to last time. Half of that was do to the fact that I still can't run with any speed because of my toe. The other half is a combination of loss of fitness and having a cold. Even if I was 100% healthy I feel that I would have had a hard time getting below 32 min. The workout started great but around round 16 of cindy I noticed a sharp drop off in my strength and endurance. Normally as I fatigue in a workout it is gradual, but this was like someone hit a switch. I am trying not to beat myself when comparing to previous WODs. I am hoping that in a month or so they will be back to the same levels they were in the fall.

Crossfit 090104

Deadlift 3-3-3-3-3 reps

Compare to 081129

Good workout to start the New Year. I started with a 1.5 mile run in about 12 min. I ran at 8.0 for the first 10 min then cooled down until I hit 1.5 miles. It was my first run since I broke my toe over Thanksgiving. The toe is still sore but I think it will be managable as long as I ease back into running. It also is still affecting my ability to clean weight from the floor so that will pose a problem with some of my Crossfit WODs.

As for the specifics of this workout. I did the same weight as last time:

225/245/255/265/275

Seeing as how I barely worked out over the last month I purposely did not want to injure myself pushing it today. I did sets of 25 sit-ups and 25 push-ups between sets(Total of 100 each) ad finished with 10 pull-ups. I am going back to doing all of my WOD pull-ups with the overhand grip and only doing chin-ups when they are add-ons.

I felt today's workout was good considering my toe and a slight cold.

Welcome to the New Year

Well, it is 2009 and it is following a good year(2008) for me athletically. Competitively, I completed a sprint triathlon, ran a 15k, and finished the 90 miler solo. On the downside I didn't place in the top 3 in any of those events. This year I hope to bring home some hardware. I felt great all year except the last 6 - 8 weeks. After breaking my toe during Thanksgiving week my workouts and physical fitness dropped off. I guess I can look at it as I have lots of room to grow during this year. Some goals this year are

Competitively:

• Place in the 90 miler
• Finish another sprint triathlon
• Finish another marathon
  
• Place in a road race in my age group.

Other:

• Get my body fat back to 7%
• Crossfit Total of 1000
• 5k in under 18min
• Bench 250
  

I am sure I will make up other little goals as the year goes on but these are a good start for an amateur athlete. Hopefully, at the end of the year most of these will be checked off.