Crossfit 091129

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups (subbed reg. pull-ups)
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups (subbed reg. pull-ups)

Post time to comments.

25:13(7:31/8:20/9:22)

Finished with 50 sit-ups and 75 sec. plank on SB. Tired after yesterday and today, I really don't like DB snatch.

Crossfit 091128 & 091125(1/2)

091128

"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight (240)
Bench press: body weight (160)
Clean: 3/4 body weight (120)

20:05

Compare to 090812 (19:47)

091125

400 meter Walking lunge

Post time and number of steps to comments.


200 meters/196 steps/8:44

Ran out of time to complete the 2nd WOD. On Linda the bench press was my biggest weakness. I wasn't expecting to see much of an improvement in time and i can live with a 20 second drop for now. Definately tired after these WODs.

Run from Honda Dealership

Cold this morning, ran the 1.5 miles in 9:32. Slower than I was hoping for, I would like to see this back down to 9 min in the spring.

Compare to Run 10:03

Update 1:10 Ran back to get the car in 10:22, took it easy going back, no rush. Back felt a little tight.

Crossfit 091124

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 = 115/125/130/135/135
PP = 135/140/145/150/150
PJ = 135/135/135/135/135(4)

Compare to 090921

Felt good today. I wasn't expecting to since I have already compeleted 4 WOD in the last 3 days but I felt good with the weight.

Crossfit 091122

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat(165), 15 reps

5 Rounds plus 25 Burpees and 1 BW Squat

Another WOD of the day were I thought "This shouldn't be too hard" . I figured 10 rounds shouldn't be that tough. Wrong as usual. Good workout though. Finished with abs(30 situps, 25 med. ball twists) and chin-ups(2x10).

Post 300 and Crossfit 091118

"Elizabeth"

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

(6:09/6:02/3:29)15:39

Compare to 091012(11:34)

4 min slower this time and with good reason. I did all of the cleans with a full squat. Previously I was cleaning from the floor and just barely coming under the bar, this time I went down to a full squat with each rep which really wiped me out at the end. This was a good workout for #300. Finished with a little ab work.

Crossfit 091116 & 091120

091116

"Angie"


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

12:51 (2:33/3:00/3:29/3:49)

Compare to 090926 (16:33)

091120
1X1X1X1X1X1X1 DeadLift @ 275

Compare to 090922 @225

I did the same double WOD in Sept. I beat my old Angie PR of 12:56 set in April so I am pleased. My 16+ min last time was due to strained ab muscles so I expected a big drop.

Out for a run

Ran 3.3 miles in 24 min flat - 7:17 pace. Warmed up with push-ups and pull-ups. This was the appox. course:

Crossfit 091117

Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

5:33

Compare to 091011

One second off my PR. Finished with 50 push-ups and 100 curl ups. Very pleased with the time.

Navy Seals Challenge Pre-test

Every year I participate in a "Navy Seal Challenge" at my current client. This year they moved it up because the gym is moving during the time they usually do it in the spring. Overall I was pleased with the results:

Weight: 162.6 (Spring 09 Post-Test: 164)
%BF: 10.2 (10.6)
Push-up(2min): 89 (107)
Curl-up(2min): 169 (208)
Pull-up(Failure):20 (22)

Run(1.5 miles) 8:42 (8:52)

Comparing to last year's post everything got worse except the run. However, I was far ahead of last year's pre-test. My hopes would be to hit 125 push-ups, 200 curl-ups, 25+ pull-ups, and 8:25 for the run. The drop off wasn't nearly as much as previous years which was good to see.

Compare to 090129