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 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.

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 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 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 090214 & 090218

090214

Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips (Subbed BW+25%(40lbs))

9:19(1:14/1:17/1:15/1:29/1:26/1:21/1:17)

Compare to 080228 (17:04 3:1 dip sub)

080218

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

12 rounds + 6

Compare to 081102 14 rounds + 10.

First WOD felt good, and so did the second. On the pull-ups I stayed with all pull-ups vs. mixing in chin-ups. During the first 5 min of the pull-ups I did 50 curl-ups each min to kill the dead time. Finished with a 12 min run (1.55 miles).

Body Weight Bench Mark:
164.5 lbs, 9.7% body fat. Slowly getting my weight under control. LBM was at 148 which I was pleased with.

Crossfit 090129 & 090202

090129

"Elizabeth"

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

14:08 (6:24/4:37/3:07)

Compare to 080506 : 19:40

090202
30 Muscle ups for time
(Subbed BW+25% for each MU)

Completed 15 in 4:22

Compare to 080801 full 30 in 6:48

Finished with some minor ab work.

First workout went great. I really felt like I was able to rip through the cleans. The dips took awhile but I was able to do mostly sets of 9 and 10. I attempted the muscle ups but I was too spend from the first work out.


Body Weight Bench Mark:
166.0 lbs, 10.8% body fat. This was higher than I would have liked but better than my last check point. I need to up my cardio to get my % back below 9.

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 081125

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

BP 9/7/7/6/5
PU 14/11/13/9/11

The pull ups went up but the bench press went down. I did use 165lbs as my body weight this time versus 160, but I don't think that is the issue. I think the bigger issue was just fatigue. After the WOD I rowed 2000 meters and did some ab work.

Compare to 081106

Body Weight Bench Mark:
164 lbs, 10.8% body fat. This is my highest % bodyfat in the past year. If it stays this high when I check it in two weeks it will be time to up the cardio

Crossfit 081103

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

16:39
5:19/5:30/5:50

Compare to 080911 : 15:50

Attempted Crossfit 081107 and got through 2 of the 4 rounds in 5:05. Compare to 080927 4 rounds in 9:57

Finished with 10 pull-ups and 20 medicine ball push-ups.

Today was one of those days where I just felt beat. I think the last month of sporadic workouts has caught up with me. I need to get back to doing some longer cardio work, maybe start running5-8 miles on the weekend.

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

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

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 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

Crossfit 080821 & 080823

Crossfit 080821

Helen:

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

8:41 (2:48/3:04/2:49)

Compare to 9:02 on 080729

Crossfit 080823

Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

17:28 (7:00/5:16/5:12)

Finished with 43 burpees

Helen was done all out and I think I might be able to get it to 8:30 but can't imagine much lower. The only place to make up time is to shave a few more secs off the run/transitions and to get the 2nd and 3rd round of pull-ups unbroken(right now done in 2 sets). So maybe 8:15 if I can do all of those things.

The second WOD was paced and I did the runs at a very manageable 7 min/mile pace. The times went down for the second and third sets because I had to break the shoulder press into more sets to get them done. If this was done fresh I think I could easily shave 2 - 2:30 min off the time.

The burpees were tough with the WODs but got through them just the same

Body Weight Bench Mark:
160.0 lbs, 8.5% body fat.

My goal for my weight is 165lbs/8% bodyfat

Crossfit 080811

For time:
10 GHD Sit-ups
10 Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

24:51 (7:53/9:06/7:53)

Pull-ups slow me down. Hard to do that many dead hang pull-ups and I just can't seem to get kipping down. Finished with 29(12/9/8) burpees which were brutal after all of those thrusters.

Weight Bench Mark:
158.5 lbs, 9.4% body fat.

Between vacation and a light 10 days of workouts my body fat crept up. Hope to get it back down by next time.