CrossFit - 17May09

Strength:
Box Squats - (275 + Green Bands) x 3 (PR!!!)

WOD:
3 Rounds for Time:
- 7 Squat Cleans, 155 lbs
- 14 Box Jumps, 24"
- 21 Pullups

Time: 9:33

CrossFit - 19Mar09

Strength:
Front Squat - 245 x 3 (PR!)

Skill Work:
Row 500-meters - 1:28.5 (PR!!!)

WOD:
3 Rounds for Time:
- 5 Squat Cleans, 185 lbs
- 10 Burpees

Time: 7:00

CrossFit - 3Mar09

Front Squat - 265 x 1 (Not a PR, but definitely a max effort; "Joshie" took alot out of me yesterday)

Squat Clean - 105 x 15

WOD:
"Quarter Gone Bad"
Five rounds for total reps of:
- 135 pound Thruster, 15 seconds
- Rest 45 Seconds
- 50 pound Weighted pull-up, 15 seconds
- Rest 45 Seconds
- Burpees, 15 seconds
- Rest 45 seconds

Totals:

Round 1: 7, 8, 9 = 24
Round 2: 7, 7, 8 = 22
Round 3: 7, 7, 8 = 22
Round 4: 7, 6, 8 = 21
Round 5: 7, 6, 8 = 21

Total: 110 (PR!!!)

PR's across the board...Good Day!

CrossFit - 22Feb09

Squat Clean - 95 lbs x 21 (Goal is 155 x 21)

WOD:
Death By Pull-ups

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.

Completed 20 Rounds + 13 = 213 Pull-ups (Tie PR!)

Tore off a small bit of skin on my right hand.

CrossFit - 16Feb09

Max Effort Lower Body

Good Mornings - 215 x 3; 225 (Fail)

Squat Cleans - 15 x 95 lbs (Goal was 21, but this gym has fat bars and my grip was starting to fail. I didn't want to compromise the actual workout)

WOD:

- 10 Front Squats, Bodyweight (185 lbs)
- 30 Pullups
- 7 Front Squats, 185
- 21 Pullups
- 5 Front Squats, 185
- 15 Pullups

Time: 6:04

CrossFit - 14Feb09

Team WOD at The Dammit Gym, St. Petersburg, FL

AMRAP in 10 minutes:

- 5 Burpees
- 10 Cleans, 45-lbs
- 15 OHS, PVC

Had to wait for the entire team to finish their particular exercise before moving on. Ended up with 5 rounds + 5 burpees. Speaking of burpees, I'm finally starting to get some decent speed which makes them seem much easier. I might need to try 100 for time some time in the near future.

CrossFit - 11Feb09

OHS
185 x 1
135 x 10 (Not a max, but fairly close. Didn't want to drop the weights and get kicked out)

For time:
- 45 Double-unders
- 45 Squat Clean, 135 lbs
- 45 Ring Dips
- 45 Double-unders

Time: 26:30

Had to gently set down the weight each time on the cleans, which really slowed me down. I tried to pace myself, but wasn't able to get a good rhythm going. Since the pace was so slow, I'm pretty sure that I could've done an equal time with 155 lbs. Because of gym rules (not my usual gym) I had to set up my rings when I was ready to use them. That added about 2 minutes to the time.

All in all, not really a great workout. On the plus side, I really focused on staying tight in the hole on the cleans, which felt much better than it usually does.

CrossFit - 30Jan09

"Elizabeth"

For Time:
21 - 15 - 9
- Squat Cleans, 135-lbs
- Ring Dips

Time: 12:55 (3 min PR)

Although this was a PR, I'm really not satisfied with it. My times on high-rep clean workouts have never really matched up with the rest of my CrossFit performances, so it's something I need to get dialed in before the May qualifiers.

CrossFit - 28Jun (pm)

Warm-up:
-Rowing 5:00
2 x 9, 1 x 5
- Push-up
- Chin-up
- Dip
- Sit-up

WOD:
For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

The cleans were the worst: I started them at 1:05 and didn't finish them until around 16 minutes. My legs and lower back were crushed from yesterday. The dips weren't too bad until the last couple. And I finally managed to get the DUs under control the second go-round.

Time: 23:30

CrossFit - 7Jun (pm)

Warmed up with
3 Rounds:
- 5 Push-ups
- 5 Deadhang Chin-ups
- 5 Dips
- 5 Sit-ups

WOD:
5 Rounds for time:

- 7 Squat Cleans, 135-lbs
- 15 Handstand Push-ups

Wow, my two worst exercises in one WOD, righteous. I really really suck at high-rep cleans. I think some of it has to do with the weights that we have at the gym. They aren't round they're like 10-sided, therefore when I set them down after each rep, I have to reset the weights before I go again, otherwise one side will be 4-5 inches farther forward than the other. None the less, I still really suck at doing high-rep cleans...definitely need lots of improvement there. As for the HSPUs, the ROM was really good, forehead/nose to deck on every rep, but muscular fatigue became a major issue during the 2nd round and each round afterwards. I was forced to doing 3s, 2s, and 1s to complete each set. Maybe one day my pressing strength will improve and I won't suck as badly.

Time: 27:35

CrossFit - 3Mar (pm)

"Linda" aka Three Bars of Death

10-9-8-7-6-5-4-3-2-1
- Deadlift 1.5 x BW (275-lbs)
- Bench Press BW (185-lbs)
- Clean 3/4 BW (135-lbs)

The gym was packed tonight and we got started kinda late. We had to keep switching weights and waiting for each other to finish an exercise, which translated to alot of wasted time. I was about to start the round of 5's when the gym closed, so I only completed 40 reps of each. Which was terrible in itself. On a positive note (the only one I think), I was able to complete each set of Bench Press unbroken...a huge leap for me.

Time through 5 rounds: ~43-minutes

MEBB - 28Jan (pm)

Starting Strength "B" workout.

Again, I was just really tired going into the gym. Felt OK until the cleans. I think it's time to go back down to power cleans instead of full cleans.

Back Squat: 265 x 3 x 5 (VERY slow, but got all reps)
Shoulder Press: 110 x 3 x 5 (OK speed, bar got away out front a few times which made it tougher)
Cleans: I did the warm-up and then only did 1 x 195 and just didn't have the explosiveness in me.

I just really need to try to get more sleep, hopefully my body will adjust to being back on day shift soon.

CrossFit - 25Jan (pm)

Pre: Overhead Squats

15 x 135-lbs

This was REALLY tough. I think I'm at the point now where I need to start adding only 5-lbs each day to keep the linear progression going. Still on track!

"Nasty Girls"

3 Rounds
- 50 Squats
- 7 Muscle-ups
- 10 Hang Power Cleans, 135-lbs

Alright, last time I did this WOD, it took 19+ minutes and I wasn't able to complete the last 2 MUs...I just had nothing left. I had to go over and finish them on the V-bar (much easier). This time, a 6 minute improvement and MUCH better muscle-ups. I didn't feel like they held me back today. I could've done them faster (I didn't do any consecutive because I didn't want to bomb), but I didn't have to rest at all really between reps. Now, I'm at the point where I can try to really turn up the intensity and really nail this. My goal for the next Nasty Girls is sub-10.

Time: 12:33

Post: Muscle-up practice about 4 hours later. Matt, Nate, and I decided to go for max consecutive MUs.

1st attempt: 5 (full open shoulder at the bottom)
2nd attempt: 5 (again with full ROM)
3 attempt: 8 (not hitting full extension at the bottom)

This was alot of fun, it's been awhile since I've played with MUs. I also did 2 consecutive strict (not kipping) MUs at the end. Craziness!

Nate also set a new MU record by hitting 4 consecutive MUs. Awesome!

MEBB - 20Jan (pm)

Starting Strength "B" workout

Back Squat 245 x 3 x 5 (Bar speed slow)
Shoulder Press 105 x 3 x 5 (Bar speed good)
Cleans 185 x 5 x 3 (Bar speed good)

Felt pretty good today. The squats were kinda tough, but not too bad yet. Shoulder press felt really smooth, and the Cleans weren't great, but were solid.

CrossFit - 12Jan

Back on the rock...ugh!

Today's WOD:

"Elizabeth"
21-15-9
- 135-lbs Cleans
- Ring Dips

Ouch! Definately on my list of Top 10 hardest WODs. High rep cleans are devastating! And ring dips aren't exactly a picnic!

Total Time: 16:14

CrossFit - 20Dec

Yesterday's WOD, "Badger" is in memory of Navy SEAL Chief Petty Officer Mark Carter, who was KIA in Iraq last week. Fair winds and following seas brother, HOOYAH!

3 Rounds for time:
- 30 Cleans, 95-lbs
- 30 Pull-ups
- Run 800-meters

I set a pacing goal of 6 Cleans/min and 6 Pull-ups/min to try to not completely drive my body into O2 debt too soon. I stayed on pace until the last round of Cleans...where I fell apart. Everything else was pretty good considering the difficulty of this workout. 800m runs were 3:13, 3:28, and 3:30.

Total Time: 38:20

MEBB - 19Dec

Starting Strength "B" Workout

- Back Squat: 245 x 3 x 5 (Bar speed OK - remember to drive from the hips!)
- Shoulder Press: 105 x 3 x 5 (Put on 125 accidentally(no attention to detail) and only got 3 reps on the 1st set, went down to 105 and started over)
- Cleans: 175 x 5 x 3 (Technique OK, need to remember to explode and hit full extention.

Good day overall, still getting linear progression, so keep going up!

MEBB - 11Dec (am)

Starting Strength "B" workout:

Today was a good day again. Squats are still feeling solid, shoulder press was a little on the light side, but it's better to start off to light than too heavy - the weight will come with time. The cleans were good, my wrist is still a bit tender, but other than that, no complaints.

Back Squat: 225 x 3 x5 (Bar speed good until the last rep on sets 2 and 3)
Shoulder Press: 105 x 3 x 5 (Bar speed good)
Cleans: 165 x 5 x 3 (Felt fine)

CrossFit - 26Nov (am)

"Elizabeth"

21-15-9
- Cleans
- Ring Dips

Just like last time, this was brutal. The cleans take so much out of you that by the time you get to the rings, you're in full O2 debt. Good stuff! I can tell I'm still feeling the effects of being sick. I feel back to normal, just seem to get winded sooner than usual.

Total Time: 19:05

CrossFit - 4Nov (pm)

Barbarian Fitness in action!!!



"Nasty Girls"

3 Rounds for time
- 50 Air Squats
- 7 Muscle Ups
- 10 Hang Cleans (135-lbs)

Felt much better today, the 2 days of rest really helped. Hip is still a litle sore, but only when I move awkwardly. On the Muscle Ups, I didn't go down to full open-shoulder extension, nor full 'rings turned outward' lockout, but those will come with time (besides they don't do either in the Nasty Guys video...haha). I completed 19 muscle ups on the rings and then hit the wall. I failed 4 times with a decent amount of rest each time and physically could not do any more. So I ended up going over to the V-bar on the crossover machine and did the last 2 consecutively.

The cleans felt really good, I did all 3 sets straight through and was able to do the momentum swing at the bottom, which really helped.

All in all, I'm really stoked about this workout. It's a little disappointing that I couldn't get those last 2 ring muscle ups. But I went into this workout thinking I would be happy if I managed to get through the first set of 7 muscle ups on the rings, much less damn near the entire workout.

Total Time: 19:24