Swim/Crosfit 160112

Swim
200 Free
200 Pull
2 x 200 Negative Split (:20 rest)
4 x100 @ 1:45
50 Kick

Dead Lift Work
5x5 DL Warm up (135/155/175/185/185)

WOD
AMRAP 15 min(focus on technique versus speed)
1 DL
5 Each side, 25# KB Shoulder press while Squatting
10 Leg Raises - focus on keeping arch of back flat

9 rounds (205/215/225/235/245/255/265/275/285)

Did three more DL 295/305/315)

Run 150602

Ran 6.28 miles in 42:43 (6:48) pace

Perfect weather for me, mid 60's , lite drizzle and cloudy.  I took advantage of coming off rest and set a PR for my 10k (42:11, 6:47 pace).   Felt great the whole run, mentally needed a solid run.

http://www.mapmyfitness.com/workout/1011150661

Intervals 120703

As many rounds as possible in 20 min. 1/4 mile run 25 pushups 20 box jumps 15 burpees 10 pull ups 4 rounds plus run Did this workout at a park in OC. It was fun, I did it with Carie,my dad, and two neighbors.

Crossfit 100427

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

19:49(8:47 first 2/2:50/1:52/6:20)

Compare to 080827 (23:21)

Warmed up with:

1000m row in 3:39
1 min rest
500M row in 144.5
30sec rest
250M in 140.5

Body Weight Bench Mark:
160.2 lbs, 9.9% body fat.

Crossfit 100404

For time:
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-ups
1 Dumbbell Clean & Jerks
10 Weighted pull-ups

45lb Dumbbells(wieghted belt for pull-ups)

18:56

Struggled a little for form on C&J, last two sets of pullups were 40# and 30# repectively.

Warmed up with 1000m row in 3:43 and finished with ab work(25#x25 situps, 90sec SB plank, 15x 10lb side plank raises)

Body Weight Bench Mark:
160.4 lbs, 10.2% body fat.

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.

Trying to get back

So I haven't done anything but random sets of pushups for the past 5 days do to a variety of reasons. So today I decided to do a general workout to get moving again and get some general Crossfit motions down.

1000 meter Row damper@6 3:40
25 push-ups
10 pull-ups
50 sit-ups
25 back ext.
10x135# bench
10x135# DeadLift
10 Chin-ups
Side Plank knee raises - 20 each side
4x165# Bench(BW)
5x135 Clean with Front Squat
1 Mile run @ 7:30

Took body weight for first time since Sept.
Body Weight Bench Mark:
159.2 lbs, 8.9% body fat.

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 090921

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(f)/115/125
PP = 125/135/140/140/140
PJ = 135/125/125/125/125

Compare to 090705

Warmed up and cooled down with 500m Row

I did the WOD with less weight this time. My body is still recovering from the Triathlon yesterday and while I didn't feel fatigued everything just felt heavier than normal. It felt like I was really forcing the weight on the PP so I went even lower for the PJ. I didn't want to be foolish and injure myself.

I also took my weight for the first time in awhile
Body Weight Bench Mark:
159.4 lbs, 8.5% body fat.

Crossfit 090705 & 090709

090705

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 = 130/135/135/135/135(f)
PP = 135/135/140/145/150(2)
PJ = 135/135/135/135(4)/135

Compare to 090407

090709

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

9:41

Compare to 090520 (9:59)

Was supoposed to canoe again this am but it got canceled at the last minute. Felt sluggish again today. I need to figure out my diet because I have just felt beat lately.

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

Disappointment

Well this is my 200th post. I was hoping to post a great time for 'Erin' but 5 pull-ups into the first round I just felt beat and couldn't get more that 2 pull-ups in a row. I then muddled through various exercises for 20 min before calling it a day. I tried a benchmark row of 500m to start and completed it in 136.6, well off my normal pace. I felt so out of it today I was yawing during the row. Hopefully my 201st post will be better with another shot at 'Erin

Crossfit 090520

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

9:59

Compare to 080927

First day back from vacation. That and work has kept me too busy to breathe. I did run while I was on vacation and I will post that later.

Started with 10 pull-ups 10X135 bench.
Finished with 10 pull-ups, 10 chin-ups.

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

Crossift 090502

"Hansen"

Five rounds for time of:
2 pood Kettlebell swing (70lb dumbell swing), 30 reps
30 Burpees
30 Glute-ham sit-ups

4 rounds in 28:35(6:10/7:50/7:24/7:01)

I did the first two rounds with 70lb and the second two 55lb. This was a brutal workout. As I was doing the first round I thought I would get all 5 rounds in 30 min or so. As I started the second round I hoped I would get through three. I had to break up all the sets.

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

Crossfit 090421

Deadlift 1x1x1x1x1x1x1

295/305/310/310/310/310/310

Compare to 090302

Between sets I did bench press work and abs

BP - 1x185/1x195/1x205/1X215/3x185/3x185/3x185

Please with getting up to 215, I hope 225 is around the corner. Finished with a 500m easy row followed by a benchmark 500m row-damper @6 138.0 (PR 134.8).

Crossfit 090419 & 090420

090419

"Angie"

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

4 rounds of 25
12:56 (2:39/3:02/3:25/3:50)

Compare to 080708 (15:40)

090420

Back Squat 3-3-3-3-3 reps

245/245/245/245/245

Compare to 090313

I did 3xBW+40lb close grip chip ups between each set of squats. Squats were tough after Angie. My pull-ups killed my time. I think I have potential to get under 12 min if I can keep improving my pull-ups.

Body Weight Bench Mark:
160.0 lbs, 11% body fat. Slowly getting my weight under control but my % BF is all over the place. Overall not happy with my appearance, need to up the cardio.

Crossfit 090410

CrossFit Total

125/195/265/285/285
45/115/135/140/145
135/225/305/315/325 (2xBW)

Total: 755

Compare to 090310 (780)

Finished with 10 45# OHS, 10 45# Front Squat. I purposely did not go as high on the squats. I am trying to improve my ROM. When I did them at 315, I did not do a full squat. I want to stay at 285 until I feel that the ROM is correct.

Crossfit 090329

Fight Gone Bad!:

Three rounds of:

• Wall-ball, 20 pound ball, 10 ft target (Reps) - Subbed 4olb thrusters.
• Sumo deadlift high-pull, 75 pounds (Reps)
• Box Jump, 20" box (Reps)
• Push-press, 75 pounds (Reps)
• Row (Calories)

34/30/35/25/20 = 144
25/25/31/22/17 = 121
21/22/28/21/17 = 109

Total: 374

Compare to 081111: 385

Considerable drop compare to last time. My biggest lost was in SDLHP. Overall my endurance killed me. I was sucking wind almost from the word go.

Body Weight Bench Mark:
163.0 lbs, 9.8% body fat. Slowly getting my weight under control. LBM was at 147.0. Not as good as 2 weeks ago.

Crossfit 090317

Murph

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

27:46
1 mile run - 6:00
:12 second transition
20 rounds of cindy (5 pull/10 push/15 squat)(5 - 3:11/10-6:45/15-10:30/20-14:36)
:08 second transition
1 mile run - 6:51

Compare to 090101 (35:33)

This was a 2 min PR (old pr: 29:55). I feel like my fitness level is coming back. I needed this workout to get me back in the right mindset. The squats were the hardest part.
I finished with 25 sit-ups and 5 slow close grip pull-ups.

I also re-weighed myself just out of curiosity. I usually don't weigh myself two days in a row but yesterday's weight threw me for a loop. So here is today's weight:

Body Weight Bench Mark:
165.5 lbs, 8.8% body fat. Slowly getting my weight under control. LBM was at 151.0 which I was pleased with. Not sure which is more accurate today or yesterday so the only take away for me is that my LBM is close to 150.

Crossfit 090313

Back Squat
3x3x3x3x3

265/285/265/245/245

Dropped the weight to work on form. At 285 i was not getting deep enough. During the 4 breaks between sets I did
45 push-ups/90sec of curl ups(136)/45 push-ups/90sec of curl ups(144)

Finished with 1 min of push ups (58) then .25 mile sprint and 21 55lb dumbell swings and 10 close grip chin ups

Body Weight Bench Mark:
166.5 lbs, 10.2% body fat. Slowly getting my weight under control. LBM was at 149.5 which I was pleased with.

Crossfit 090310

CrossFit Total

125/195/285/305/315
45/115/135/140(f)/140(f)/140
135/225/295/315/325 (2xBW)

Total: 780

Compare to 090124 (755)

Finished with 3 rounds of :

Max rep BW Bench 8/8/6
Max rep Pull-up - dead hang to chest 8/5/5
Abs

Then

Ran .75 in 4:16

Shoulder