CrossFit - 27Jan09

Split Jerk (Behind the Neck) - 265 lbs (10 lbs PR!)


WOD:
Five rounds for time of:
- 30 Glute-ham sit-ups
- 25 Back extensions

Time: 12:03...gonna feel this one in the morning!

CrossFit - 17Dec08

Complete as many rounds in twenty minutes as you can of:
- Run 400 meters
- 15 L-Pull-ups
- 15 Back Extensions

Total: 5 Rounds

L-pull-ups were tough after yesterday's TSE. The running wasn't as bad as I expected, but it definitely needs some work. Overall, I'm not too upset with my performance considering how long I've gone without doing any major MetCon work.

CrossFit - 17Jun (pm)

Warm-Up:

Rowing - 3:30
3 x 7
- Push-ups
- Strict Chin-ups
- Bar Dips
- Sit-ups

Deadlift
1 x 5
280

WOD:
5 Rounds for time:
- 21 Shoulder Press, 75-lbs
- 21 Back Extensions

Muscular endurance on the presses became the limiting factor. I was reduced to breaking up the sets into 7s, 6s, and 5s. All the Back Ext. were straight through.

Time: 14:25

CrossFit - 2Apr (pm)

Five rounds for time of:
- 30 Glute-ham sit-ups
- 25 Back extensions

Ouch, my hip flexors were crushed from soccer yesterday. I remember the last time we did this WOD; for 2 weeks my abs and ribs felt like I'd been in a fight. I'm already feeling the tightness and fatigue, but I'm hoping it isn't like last time. I guess I'll know in a few hours when I wake up.

Time: 12:53

CrossFit - 13Mar (pm)

"Michael"

3 Rounds for time

- Run 800-meters
- 50 Back Extensions
- 50 Sit-ups

Great workout today! Runs were 2:56, 3:05, 3:15 and the Back Ext. and Sit-ups were straight through. Maybe I can still cut a bit more time by pushing the runs a bit more, I'll have to wait till next time to find out.

Time: 17:56 (1:23 PR)

CrossFit - 26Feb (pm)

5 Rounds for time

- Run 400-meters
- 50 Squats
- 30 Back Extensions

The gym was PACKED tonight. There were major hang-ups at the roman chair to do the back extensions. I most likely would've been sub-20 if it wasn't for all the waiting. But that's fine...I tried to compensate by hitting each exercise extra hard.

Time: 25:05

CrossFit - 15Jan

"Filthy Fifty"

- 50 Box Jumps
- 50 Jumping Pull-ups
- 50 Kettlebell Swings, 35-lbs
- 50 Walking Lunges
- 50 Knees-to-Elbows
- 50 Push Press
- 50 Back Extensions
- 50 Burpees
- 50 Double Unders

Wow, talk about out of shape! I was about 4 minutes off my PR on this effort, and I was definately putting out. Oh well, it'll come back soon enough.

Total Time: 35:55

CrossFit - 4Dec (am)

Did yesterday's WOD, "Michael"

3 Rounds
- Run 800m
- 50 Back Extensions
- 50 Sit-ups

I tried to pace my first run down a bit to minimize the O2 debt later on, but my first 800m was 3:02, and that felt really easy. I did the first set of Back Ext. straight through, and all the sit-ups straight through. Second and third sets were both: run in 3:09, Back Ext split 30/20, and the sit-ups straight through. It feels good to be back to normal; I just need to try NOT to go overboard so much this time around and take more rest days.

Time: 19:19 (PR)

CrossFit - 17Nov (pm)

"Michael"

3 Rounds for time
- Run 800m
- 50 Back Extensions
- 50 Sit-ups

I was wiped out today; put out 100% - no sandbagging and came in at an abysmal 24:01...well off my best time but considering the fact that I've put it all out there 3 times in less than 24-hours, I'm not upset at all.

Total Time: 24:01