CrossFit - 27Apr09

Strength:
Bench Press - (190 + Blue Band) x 3 (PR!!!)

Skill Work:
Muscle Snatch - 160lbs (PR!!!)

WOD:
5 Rounds for time:
- 5 Deadlifts, 315 lbs
- 10 Handstand Pushups
- 15 GHD Situps
Time: 10:20

CrossFit - 10Mar09

Skill Work:
Snatch / Clean & Jerk
No More than 70% of 1RM
135 lbs / 165 lbs

WOD:
AMRAP in 10 minutes:
- 5 Handstand Push-ups
- 10 L Pull-ups
- 15 Steps, Walking Lunge

Total Rounds: 6 + 5HSPU + 8 LPU

CrossFit - 23Jan09

For Time:

- 15 Handstand Pushups
- 1 L-Pullup
- 13 Handstand Pushups
- 3 L-Pullups
- 11 Handstand Pushups
- 5 L-Pullups
- 9 Handstand Pushups
- 7 L-Pullups
- 7 Handstand Pushups
- 9 L-Pullups
- 5 Handstand Pushups
- 11 L-Pullups
- 3 Handstand Pushups
- 13 L-Pullups
- 1 Handstand Pushup
- 15 L-Pullups

Time: 18:56 (3+ minute PR!)

CrossFit - 15Jan09

4 Rounds for Time:
- Run 400 meters
- 15 Handstand Pushups
- 2 Rope Climbs, 15' (Subbed 15 Towel Pullups)

Time: 21:55

The HSPUs were killer, as always, and took the most time. On a positive note, the running is starting to feel like normal again.

CrossFit - 15Jul (pm)

For time:
- 15 Handstand push-ups
- 1 L Pull-up
- 13 Handstand push-ups
- 3 L Pull-ups
- 11 Handstand push-ups
- 5 L Pull-ups
- 9 Handstand push-ups
- 7 L Pull-ups
- 7 Handstand push-ups
- 9 L Pull-ups
- 5 Handstand push-ups
- 11 L Pull-ups
- 3 Handstand push-ups
- 13 L Pull-ups
- 1 Handstand push-up
- 15 L Pull-ups

Time: 22:38

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 - 21Mar (am)

For time:
- 15 Handstand push-ups
- 1 L Pull-up
- 13 Handstand push-ups
- 3 L Pull-ups
- 11 Handstand push-ups
- 5 L Pull-ups
- 9 Handstand push-ups
- 7 L Pull-ups
- 7 Handstand push-ups
- 9 L Pull-ups
- 5 Handstand push-ups
- 11 L Pull-ups
- 3 Handstand push-ups
- 13 L Pull-ups
- 1 Handstand push-up
- 15 L Pull-ups

Wow, this was interesting. Not a MetCon at all, just strength and muscular endurance - on two of my weakest areas. I was able to pace myself on the HSPUs so as not to be reduced to singles and doubles. The L Pull-ups were done with an overhand grip and about 3 sets in, I decided to try an underhand grip, which turned out to be much better. I was able to keep my feet up on each rep and flexibility wasn't as much of an issue.

Time: 24:18

Post: Planche Progression
- Frog Sit (45-sec, 15-sec)

CrossFit - 17Mar (pm)

"Nate"

Max Rounds in 20 minutes:

- 2 Muscle-ups
- 4 Handstand Push-ups
- 8 Kettlebell Swings, 2-pood (subbed 70-lbs Dumbell)

This is a very strength based workout and muscular failure on the HSPUs becomes the limiting factor. The KB swings felt much easier today than last time.

Total: 11 Rounds

CrossFit - 7Mar (pm)

"Diane"

21-15-9
- Deadlift, 225-lbs
- Handstand Push-up

This was a tough one after this morning's ass-beating. The DLs felt OK, I broke them up into a set of 11 and 10 on the first set, and 8 and 7 on the second set. The set of 9 was straight through. The HSPUs were KILLER after all the push-ups we did this morning. Started off with a set of 5 and then was quickly reduced to sets of 2s and 3s.

Time: 17:17

CrossFit - 12Feb (pm)

Another fallen brother, Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. Godspeed Chief!

"Nate"

Complete as many rounds in twenty minutes as you can of:

- 2 Muscle-ups
- 4 Handstand Push-ups
- 8 Dumbell swings, 70-lbs

Total: 9 Rounds

CrossFit - 31Jan (pm)

200th post, a bit of a milestone. I think that's one of CrossFit's significant advantages over other programs/routines: the constant variety allows for alot of intensity 5 or 6 days per week without leading to any overuse injuries. When I was a "runner," I don't think I ever made it more than 6 months without some kind of injury - whether it was ITBS, sore hip/back/ whatever. I'm nearing my one year mark, and I haven't had any training-related injuries that have force me to curtail my training. Chalk up one more for CrossFit and Coach Glassman.

Pre:

Overhead Squats
150 x 15

Shaky as hell, but a little grunting goes a long way!

Today's WOD:
- 15 Deadlifts, 225-lbs
- 15 Handstand Push-ups
- 15 Pull-ups
- 15 Thrusters, 95-lbs

Talk about a kick in the nuts. I was reduced to 3s, 2s, and 1s on the HSPUs after the 1st round. Nose-to-deck on every rep, but man, was it rough. Pull-ups were the only thing that felt really good. The DLs weren't too bad, but I used a standard overhand grip so grip-strength started to become an issue on the last set.

Time: 25:xx (will update tomorrow when I can find my watch)

CrossFit - 21Jan (pm)

In my continuing pursuit of 15 bodyweight Overhead Squats, I did 15 x 115-lbs. It is definitely getting harder, imagine that! Ha! I would love to get the 15 BW OHS by my birthday, March 16. We'll see how that goes.

Today's WOD:
Max rounds in 20 minutes
- 5 Handstand Push-ups
- 10 L-Pull-ups (were more like "W" pull-ups)
- 15 Walking Lunges

Total Rounds: 9

"Diane" - 17Sept (pm)

"Diane"
21-15-9 of:
- 225-lbs Deadlifts
- Handstand pushups (wall supported)

Ken and I shared a bar, so we were breaking up the sets to work in with each other (11/10 reps, 8/7, 9 straight); cost me about a minute, minute and a half tops. The deadlifts were pretty tough, but I felt alot better about my HSPU than in the past. I was going pretty deep (not quite touching the nose to the deck, but trying my ass of to get down that far). The first 6 or so were legs off the wall for the pushup, touch again to regain balance, and then go back to unsupported. Big difference (obviously) but I'm trying to slowly work my way up to full sets completely unsupported.

Do the math real quick: the total weight moved with the Deadlifts alone was 10,125-lbs (!!!!) in just over 12 minutes. Not to mention the 45 HSPU at bodyweight. I moved nearly 20,000-lbs in this workout. Now THAT is power output! Gotta love CrossFit!

Total Time: 12:43