Crossfit 100327

Thruster 3-3-3-3-3-3-3

95/115/135/140/145/145/145(2)

Abs betweensets:
90sec SB Plank
25x25# situps
15/side side plank twists
15/side side plank raises with 8# MB
15/side side plank Knee-ups
25 MB Juggle


Warmed up with 1000m row, finished with 10 pull-ups.

Crossfit 100321

For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

19:43

Run from Honda

Ran back after dropping my car off in exactly 9 min. I was at about 5:50 after the first mile but I really suffered on the last hill by my house, for a moment I thought I was going to meet Pukey

Compare to Run 091204 (9:32)

I was glad to get back to a 6 min mile even if it hurt.

Crossfit 100318

1X1X1X1X1X1X1 DeadLift
275/285/295/295/305/305

Compare to 091120 @275

Between sets I did preacher curls and ab work
Curls 10x70+/8x75+/6x80+/5x80+/8x75+/10x70+
Abs 25x8#med ball sit-up/25x8#med ball twist/15 side plank raise/15 side plank twist/25x25# sit-up/15 side plank knee up

Warmed up with 1000 meter row
Finished with Cleans 1x135/145/155/165/175 - I think I am ready to attempt 185

Crossfit 100317

Murph

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

28:04
1 mile run - 6:00
:8 second transition
20 rounds of cindy (5 pull/10 push/15 squat)(5 - 3:12/10-3:49/15-4:16/20-4:07) 15:24
:12 second transition
1 mile run - 6:20

Compare 090317 27:46

Squats slowed me down, and there no way I could maintain that run pace off a treadmill. Please I was within a few seconds of a PR.

Bike Ride

Bike 15.34 in 54:15. I have a lot of work to do on the bike.

Campbells Bridge Run

I ran with the Campbell's running club today. We ran over the Ben Franklin Bridge, it was great to get outside. A slower pace than I am used to but it was good running with a group. I am hoping the start heading out more regularly. We covered the 5.15 mile course in 45:44

Crossfit C

Rounds of 21-15-9

BW Bench Press (165)
Pull-Ups
Sumo Deadlift High Pull 95lbs

15:48

Compare to 081028 12:37

Lost time to the BP. Right knee is still sore.

Crossfit Random

DeadLift

5x5 @ 245

Compare to 100206

I did medicine ball ab work between sets and push up variations. Started and ended with 10 pull-ups. My right knee that I banged last week started acting up yesterday so focused on things that didn't require deep bending of the knee.


Body Weight Bench Mark:
162.8 lbs, 10.5% body fat. Highest it has been in awhile.

Crossfit 100314

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

50/60/70/73/76/80/80

Compare to 091019

Did BP between sets 135/145/155/160/165/170/175

Finished with 50 sit-ups, 90 sec SB Plank, 3 miles on the bike in 9 min.

6 Mile Run

Ran 6.07 miles in 47:42, a 7:54 pace. Slower than last week but I expected that since it was in the rain.

Crossfit 100307

"Helen"

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

9:51 (3:02/3:23/3:26)

My worst time for this WOD in almost 2 years. Pull-ups were the killer and the DB swings weren't as fast. My lower back felt tired from this week's WOD.

Warmed up with Bench work (10x135#,7x155#,4x165#, situps between sets (50/25) and one mile run in 7 min.

Crossfit 100310

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

10:51 (49/50/55/53/59/1:04/1:15/1:23/1:32/1:11)

I was hoping to stay under 10 min but am please with the result. It is amazing how as my back fatigued from the DL my push-up form started to suffer.

I had planned on doing "Helen" but I bruised my knee during yesterday's WOD and found while warming up I didn't have full mobility.

Crossfit 100306

For time:
5 Muscle-ups (subbed 1 40# weighted pull-up and dip per MU)
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

18:31

Squats were un-broken sets, pull-ups were not.

Warmed up with 1000m row
Finished with preacher curls and sit-ups
6x50/25 SU/6x70/25 SU/6x75/25 SU/5x80

Crossfit 100305

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat (Scaled to 95#)

15:59 (6:41/5:49/3:29)

Did usual warm-up of 1000 meters on erg.
Finished with 10 pull-ups, 20 med. ball push-ups

OHS where tough.

5.5 Mile Run

Ran 5.5 in 40:52 - 7:24 pace

Getting in more workouts

Thanks to Competitor.com I need to figure out which of these workout patterns will work best for me. I guess it will depend on how hard I want to push. Right now I think the best one for me is #2

Sample weekly workout template #1

2 swims, 2 rides, 2 runs

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Off	Swim	Bike	Run	Swim	Bike	Run

Sample weekly workout template #2

3 swims, 3 rides, 3 runs

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Off	Swim	Bike	Swim	Run	Bike	Bike
	Run				Run	Swim

Sample weekly workout template #3

4 swims, 4 rides, 4 runs

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Swim	Bike	Swim	Bike	Swim	Run	Bike
		Run	Run	Bike	Swim	Run

Sample weekly workout template #4

Week 1: 3 swims, 3 rides, 4 runs

Week 2: 3 swims, 4 rides, 3 runs

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Off	Swim	Brick (Bike/Run)	Swim	Run	Bike	Bike
	Run				Run	Swim
Off	Swim	Brick (Bike/Run)	Swim	Run	Bike	Bike
	Bike				Run	Swim

Jumping In: Balancing All Three Disciplines

Crossfit 100226

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

OHS 55/65/75/85/95 - Start with 85 next time
FS 135/155/160/165/170 - All cleaned from floor. Start at 155 next time.
BS 245/255/265/265/265 - Held at 265, trouble getting to parallel

Tied my PR clean(170). I think my issue with the clean is getting under the bar at the top. Did ab work between sets. Warmed up with 1000m row in 4 min.

Crossfit 100303

Shoulder Press 3-3-3-3-3-3-3

115/115/115/120/120

Warmed up with 1000 meters on the erg
Did ab work between sets
Finished with 5k on the bike in 10 min

Crossfit 100302

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

21:36

I did active rest for the 90 seconds - jog @ 6pmh. I covered a full 5k during the workout. my sprint speeds on the treadmill were as follows: 10/10./10.7/11/11/11/11/11.

I warmed up today with 5 reps each of the following:

45# OHS
135# Clean & Front Squat
135# Deadlift
115# Shoulder press

Crossfit 100227

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
50 Pull-ups
75 Sit-ups

26:20 (3:12/8:54/14:11)

Compare to 091031 (27:57)

I flip-flopped the pull-ups and situps. The last 50 pull-ups were on the gravitron. I started to not feel well and cut the WOD short. Felt TERRIBLE after the workout and actually had to lay down for a minute due to being lightheaded.