tag:blogger.com,1999:blog-40254628790481387682024-03-13T01:00:40.795-04:00Alex's CrossFit BlogWelcome to my blog. I'll be using it to post my daily workouts, progress, successes, and failures. I'll also probably throw in some rants and raves from time to time. Drop in regularly as I'll be updating daily!Alexhttp://www.blogger.com/profile/17435730282408031170noreply@blogger.comBlogger715125tag:blogger.com,1999:blog-4025462879048138768.post-21051834424171986222011-07-17T00:48:00.002-04:002011-07-17T00:51:48.568-04:00Saturday, 16 July 2011PAST<br /><br />- 2 x 25 meters Underwater w/ 3 minutes recovery (Pass x 2)<br />- Rest 10 minutes<br />- 500 meter swim (Freestyle) 11:04<br />- Rest 30 minutes<br />- Run 1.5 miles (9:37) Wow!!!<br />- Rest 10 minutes<br />- Max Pull-ups in 2 minutes (12)<br />- Rest 2 minutes<br />- Max Sit-ups in 2 minutes (80)<br />- Rest 2 minutes<br />- Max Push-ups in 2 minutes (75)Alexhttp://www.blogger.com/profile/17435730282408031170noreply@blogger.com7tag:blogger.com,1999:blog-4025462879048138768.post-80394629328399720712011-07-17T00:16:00.000-04:002011-07-17T00:47:53.145-04:00Friday, 15 July 2011Swimming<br /><br />5 x 100m<br /><br />8 x 25 Technique workAlexhttp://www.blogger.com/profile/17435730282408031170noreply@blogger.com0tag:blogger.com,1999:blog-4025462879048138768.post-75932437402363836212011-07-15T13:48:00.001-04:002011-07-15T13:49:49.971-04:00Friday, 15 July 2011WOD:<br />10-9-8-7-6-5-4-3-2-1:<br />- Overhead Squats, 95 lbs<br />- KB Swings, 2 pood<br />- Back Extensions (Reps x2)<br /><br /><strong>Time: 15:33</strong>Alexhttp://www.blogger.com/profile/17435730282408031170noreply@blogger.com0tag:blogger.com,1999:blog-4025462879048138768.post-87069886388232447882011-07-15T13:29:00.002-04:002011-07-15T13:48:12.859-04:00Thursday, 14 July 2011Rowing (Aerobic)<br /><br />8.5k<br /><br /><strong>Time: 35:19 (2:04/500)</strong>Alexhttp://www.blogger.com/profile/17435730282408031170noreply@blogger.com0tag:blogger.com,1999:blog-4025462879048138768.post-22636213314442025772011-07-14T14:26:00.003-04:002011-07-14T14:28:17.458-04:00Thursday, 14 July 2011Strength:<br />Bench Press - Heavy Triple<br /><br /><strong>205x3 (Easy!), 215x3</strong><br /><strong></strong><br /><strong>190lbs AMAP - 8, 8, 7</strong><br /><br />WOD:<br />3 Rounds:<br />- 10 Clapping Push-ups<br />- 15 Abmat Sit-ups<br />- 20 Double Unders<br /><br /><strong>Time: 2:50</strong>Alexhttp://www.blogger.com/profile/17435730282408031170noreply@blogger.com0tag:blogger.com,1999:blog-4025462879048138768.post-42946421303166181472011-07-14T14:25:00.002-04:002011-07-14T14:26:07.751-04:00Wednesday, 13 July 2011 (pm)Swimming<br /><br />250m Time Trial<br /><br /><strong><span style="color:#ff0000;">Time: 4:50</span></strong><br /><br /><br />5 x 100m (avg 1:53-1:55)<br /><br />Total Distance: 800mAlexhttp://www.blogger.com/profile/17435730282408031170noreply@blogger.com0tag:blogger.com,1999:blog-4025462879048138768.post-48423350711218017432011-07-14T13:43:00.002-04:002011-07-14T13:44:39.241-04:00Wednesday, 13 July 2011Skill:<br />Light parallette work<br /><br />WOD:<br />"1/2 Cindy"<br />AMRAP in 10 minutes:<br />- 5 Pull-ups<br />- 10 Push-ups<br />- 15 Squats<br /><br /><strong>Total: 12 Rounds</strong>Alexhttp://www.blogger.com/profile/17435730282408031170noreply@blogger.com0tag:blogger.com,1999:blog-4025462879048138768.post-36762797240848980712011-07-14T13:39:00.001-04:002011-07-14T13:43:23.866-04:00Tuesday, 12 July 2011Swimming<br /><br />Hypoxic (8-6-4-6-8)<br /><br />Total Distance: 900mAlexhttp://www.blogger.com/profile/17435730282408031170noreply@blogger.com0tag:blogger.com,1999:blog-4025462879048138768.post-70918527368601669392011-07-12T13:27:00.001-04:002011-07-12T13:37:58.188-04:00Tuesday, 12 July 2011WOD:<br /><br />AMRAP in 20 minutes:<br />- 2 Muscle-ups<br />- 4 Front Squats, 185 lbs<br />- 8 GHD Sit-ups<br /><br /><strong>Total: 10 Rounds</strong>Alexhttp://www.blogger.com/profile/17435730282408031170noreply@blogger.com0tag:blogger.com,1999:blog-4025462879048138768.post-33173714664518800752011-07-11T15:48:00.002-04:002011-07-11T15:48:44.202-04:00Monday, 11 July 2011About 1 hour after the WOD<br /><br />Rowing (aerobic)<br /><br />5k<br /><br /><strong>Time: 19:51</strong>Alexhttp://www.blogger.com/profile/17435730282408031170noreply@blogger.com0tag:blogger.com,1999:blog-4025462879048138768.post-56988265508352452342011-07-11T14:41:00.002-04:002011-07-11T15:48:08.800-04:00Monday, 11 July 2011<strong>Strength:</strong><br />Back Squat - Heavy Triple<br /><br />225x5, 275x3, 295x3<br /><br />85% AMAP - 250lbs: 6, 6, 5<br /><br /><strong>WOD:</strong><br /><em>"Isabel"</em><br /><br />- 30 Snatches, 95 lbs<br /><br /><strong>Time: 2:12</strong>Alexhttp://www.blogger.com/profile/17435730282408031170noreply@blogger.com0tag:blogger.com,1999:blog-4025462879048138768.post-58749391236641044092011-07-09T18:31:00.001-04:002011-07-09T18:31:35.185-04:00Saturday, 9 July 2011Swimming (Technique)<br /><br />30 x 25m on the minute<br /><br />Avg pace: 23-25 seconds<br /><br />Total: 750m<br />Alexhttp://www.blogger.com/profile/17435730282408031170noreply@blogger.com0tag:blogger.com,1999:blog-4025462879048138768.post-71797239183395155552011-07-09T15:15:00.001-04:002011-07-09T15:17:10.923-04:00Saturday, 9 July 2011Alexhttp://www.blogger.com/profile/17435730282408031170noreply@blogger.com0tag:blogger.com,1999:blog-4025462879048138768.post-8793838619006373462011-07-09T01:45:00.002-04:002011-07-09T01:47:18.775-04:00Friday, 8 July 2011Swimming<br /><br /><span style="font-weight: bold; color: rgb(255, 0, 0);">500m Time Trial - 10:31 (43-second PR!!!)</span><br /><br />5 x 100m (avg 1:57) w/ 1:00-ish RestAlexhttp://www.blogger.com/profile/17435730282408031170noreply@blogger.com0tag:blogger.com,1999:blog-4025462879048138768.post-25200245412446675022011-07-08T14:45:00.004-04:002011-07-08T14:53:43.310-04:00Friday, 8 July 2011About 20 minutes of basketball with N1. Foot was a little achey afterwards, but other than that feels fine.Alexhttp://www.blogger.com/profile/17435730282408031170noreply@blogger.com0tag:blogger.com,1999:blog-4025462879048138768.post-67737340681853292052011-07-08T14:45:00.002-04:002011-07-08T14:45:44.469-04:00Friday, 8 July 2011WOD:<br />AMRAP in 12 minutes:<br />- 5 Handstand Push-ups<br />- 10 KB Swings, 1.5 pood<br /><br /><strong>Total Rounds: 10 + 1 HSPU</strong>Alexhttp://www.blogger.com/profile/17435730282408031170noreply@blogger.com0tag:blogger.com,1999:blog-4025462879048138768.post-21301044992245490352011-07-08T04:05:00.001-04:002011-07-08T04:06:39.834-04:00Thursday, 7 July 2011 (1700)Rowing (aerobic)<br /><br />8k<br /><br /><span style="font-weight: bold;">Time: 33:06 (2:04/500)</span>Alexhttp://www.blogger.com/profile/17435730282408031170noreply@blogger.com0tag:blogger.com,1999:blog-4025462879048138768.post-26932602605088329202011-07-08T04:04:00.003-04:002011-07-08T04:05:41.140-04:00Thursday, 7 July 2011 (1100)Swimming (Scott Pool - 50m)<br /><br />3 x (2x50m, 2x100m) + 2 x 50m Hypoxic (8-6-4-2-4-6-8)<br /><br /><span style="font-weight: bold;">Total Time: 30 minutes</span>Alexhttp://www.blogger.com/profile/17435730282408031170noreply@blogger.com0tag:blogger.com,1999:blog-4025462879048138768.post-63757822900099408492011-07-07T15:11:00.002-04:002011-07-07T15:14:32.663-04:00Thursday, 7 July 2011Strength:<br />Bench Press - 205x1, 225x1, 235x1<br />- 3 Sets AMAP, 190 lbs: 8, 8, 5<br /><br />WOD:<br />5 Rounds for Time:<br />- 5 Overhead Squats, 135 lbs<br />- 10 Clapping Push-ups<br />- 15 Pull-ups<br /><br /><strong>Time: 17:31</strong><br /><br />Really struggled with the OHSs. The very last rep took me at least 2 minutes because my shoulders and arms were fried and the bar was really slick with sweat - I couldn't even snatch the bar overhead without it slipping out of my hands. Other than that, this was a fun WOD.Alexhttp://www.blogger.com/profile/17435730282408031170noreply@blogger.com0tag:blogger.com,1999:blog-4025462879048138768.post-3020604574437285602011-07-07T15:02:00.002-04:002011-07-07T15:06:18.726-04:00Wednesday, 6 July 2011Swimming<br /><br />Worked on my breathing patterns today which made a world of difference!<br /><br />I think I've settled on 1 length of 4 strokes per breath, then 1 length of 3 strokes, then 1 length of 2 strokes, then repeat.<br /><br />Time: 23 minutesAlexhttp://www.blogger.com/profile/17435730282408031170noreply@blogger.com0tag:blogger.com,1999:blog-4025462879048138768.post-10045203373150639002011-07-06T17:23:00.002-04:002011-07-06T17:24:18.937-04:00Wednesday, 6 July 2011Running w/ FEP<br /><br />1.5 miles<br /><br />Time: 12:55Alexhttp://www.blogger.com/profile/17435730282408031170noreply@blogger.com0tag:blogger.com,1999:blog-4025462879048138768.post-38482841859161086152011-07-06T17:23:00.001-04:002011-07-06T17:23:48.424-04:00Tuesday, 5 July 2011Rowing (aerobic)<br /><br />5k<br /><br /><strong>Time: 20:00 (2:00/500m)</strong>Alexhttp://www.blogger.com/profile/17435730282408031170noreply@blogger.com0tag:blogger.com,1999:blog-4025462879048138768.post-65839589600760740202011-07-06T17:22:00.002-04:002011-07-06T17:23:14.319-04:00Tuesday, 5 July 2011Running w/ FEP<br /><br />Approximately 2.5 miles on the ATV course<br /><br /><strong>Time: 24 minutes</strong><br /><strong></strong><br />Foot is sore and achey, but there isn't any acute pain.Alexhttp://www.blogger.com/profile/17435730282408031170noreply@blogger.com0tag:blogger.com,1999:blog-4025462879048138768.post-9369308726461602222011-07-06T17:21:00.003-04:002011-07-08T04:09:19.447-04:00Tuesday, 5 July 2011WOD:<br />- 21 Push Presses, 115 lbs<br />- 21 GHD Sit-ups<br />- 42 Double Unders<br />- 15 Push Presses, 115 lbs<br />- 15 GHD Sit-ups<br />- 30 Double Unders<br />- 9 Push Presses, 115 lbs<br />- 9 GHD Sit-ups<br />- 18 Double Unders<br /><br /><strong>Time: 7:38</strong>Alexhttp://www.blogger.com/profile/17435730282408031170noreply@blogger.com0tag:blogger.com,1999:blog-4025462879048138768.post-86278902539876438282011-07-05T05:37:00.002-04:002011-07-05T05:39:34.843-04:00Monday, 4 July 2011About 1 hour after finishing the WOD.<br /><br />Swimming<br /><br />450m<br /><br />Time: 11:05<br /><br />Then 50m, 75m, 75m, 50m, 75m, 75m, 50m, 50m w/ equal time rest.<br /><br />Felt really slow in the water today. Not sure if it is because of fatigue or because I'm rusty from not swimming in a few days.Alexhttp://www.blogger.com/profile/17435730282408031170noreply@blogger.com0