17Jul09

OK back on the bandwagon!

5 Rounds for time:
- 5 Clapping Pushups
- 10 Bench Press, 135 lbs
- 15 Double Unders

Time: 11:42

CrossFit - 24Apr09

Strength:
Deadlift - 405 x 3 (PR!!!)
Deadlift - 315 x 15

WOD:
5 Rounds for time:
- 5 Power Cleans, Bodyweight (190 lbs)
- 10 Ring Dips, 45 lbs
- 15 Double Unders

Time: 14:20

Really struggled with the Double Unders again, sigh.

CrossFit - 11Apr09

Strength:
Bench Press - (185 + Blue Band) x 3 PR!!!

Skill Work:
NOT FOR TIME!
21-15-9
- Medicine Ball Cleans
- Double Unders

WOD:
"Queen Elizabeth"
3 Rounds for Time:
- 10 Power Cleans, 185 lbs
- 10 Ring Dips, 35 lbs

Time: 8:45

CrossFit - 7Apr09

Strength:
Back Squat - 295 x 5 (Felt pretty "easy" for a 5 RM, up 20 lbs next week)

Skill Work:
NOT FOR TIME!
21-15-9
- Overhead Squats, Weight: PVC Pipe -> 45 lbs bar (Depending on ability)
- Double Unders
Penalty: Every break during the Double Under sets earns you 3 Turkish Getups (25 lbs) at the end...Focus!

4 penalties--->12 TGUs

WOD:
5 Rounds for Time:
- 5 Thrusters, 155 lbs
- 10 Burpees

Time: 9:03

CrossFit - 15Mar09

Skill Work:
Double Unders - Max Reps in 2 minutes - 57

WOD:
AMRAP in 20 minutes:
- Five pull-ups
- Five ring dips
- 15 Sit-ups (Feet unanchored)

Total Rounds: 22 + 5 pullups

CrossFit - 6Mar09

Skill Work (At a moderate pace):
NOT FOR TIME!
21-15-9
- Overhead Squats, PVC pipe
- Double Unders
Penalty: Every break during the Double Under sets earns you 5 Burpees at the end...Focus!

Had to pay out with 20 Burpees...Grrr!

Strength:
Back Squat
275 x 5 (Not a PR, but pretty tough, left some in the tank for next week)

WOD:
"Isabel"
For Time:
30 Reps, 135 lbs Snatch (Scaled down to 115 lbs for speed)

Time: 3:07 (Huge PR! 4+ minutes and 20 lbs)

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.

DE Upper - 10Feb09

Dynamic Effort Bench
9 x 3 x (Blue Band + 135) *Felt slow today

15-12-9 (Not for time, but with minimal rest)
- Ring Push-ups
- Double Unders

"Franish"
- 12 Thrusters, 135 lbs
- 24 Pull-ups
- 9 Thrusters, 135 lbs
- 18 Pull-ups
- 6 Thrusters, 135 lbs
- 12 Pull-ups

Time: 6:26

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 - 16Jun (pm)

Warm-Up:

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

WOD:

For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

All the sit-ups were full-ROM: "chin to knees."

Time: 15:33

CrossFit - 1Jun (pm)

- 10 Thrusters, 135-lbs
- 50 Double Unders
- 8 Thrusters, 135-lbs
- 40 Double Unders
- 6 Thrusters, 135-lbs
- 30 Double Unders
- 4 Thrusters, 135-lbs
- 20 Double Unders
- 2 Thrusters, 135-lbs
- 10 Double Unders

I really didn't like this workout. The amount of time required to complete the DUs was so unbalanced in relation to the Thrusters. In total, I maybe spent 5-minutes completing all of the Thrusters, the rest of the time was all DUs.

Total Time: 21:30

CrossFit - 18Feb

"Annie"

50, 40, 30, 20, 10 rep rounds

- Double Unders
- Sit-ups

Time: 14:38

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 - 31Dec (am)

Made my own workout today since I'm at my parents' house and don't have kettlebells or a roman chair. Nate got me a Buddy Lee Hyper-rope, so what better time to make use of it?!

3 Rounds
- 50 Double Unders
- 25 Burpees

Rounds 1 and 2 took 8 minutes each. Double unders are definitely getting better, towards the end I managed to get 10 DUs straight a couple of times.

Time: 22:14

CrossFit - 2Dec (pm)

5 minutes of Double unders
5 minutes of 95 lb Clean and Push jerk
3 minutes of Double unders
3 mintutes of 95 lb Clean and Push jerk
1 minute of Double unders
1 minute of 95 lb Clean and Push jerk

I tried to pace myself out, especially on the 5 minute segment of C&J, I would say that it worked pretty well - except I didn't push hard enough the first round. Which is fine though, since this was my first day back.

This was a killer workout, something I don't hope to see come up again for a LONG time!

Total Reps:
68 DU / 26 CJ
42 DU / 18 CJ
11 DU / 7 CJ

CrossFit - 10Nov (pm)

- Row 1000m
- 25 Double Unders
- Row 750m
- 50 Double Unders
- Row 500m
- 100 Double Unders

There is no rowing machine here, so we subbed 10 Sumo Deadlift High Pulls for every 100m of Rowing; so basically: 100 SDHP, 75 SDHP, and 50 SDHP.

Then there were my arch nemesis - Double Unders. UGH!!! I hate these so much, every time they come up, I almost end up killing someone in the gym, usually for something as benevolent as giving me encouragement. Real mature, I know...but what can I say, DUs absolutely crush me every time.

Total Time: 28:35

Crossfit - 26Sept (pm)

Since today's WOD was a 5k and I ran this morning, I made up my own workout.

3 rounds
- 25 Double Unders
- 15 Ring Dips

I chose these exercises because they are areas where I feel I need some improvement (ESPECIALLY the Double Unders). I actually was pretty good, as I got into the workout and started getting a decent rhythm with the jump rope (I actually got 5 consecutive!) I started to feel that all-to-familiar full body O2 debt. Good times!

Total Time: 12:47

Rhythm...I have none - 14Sept (pm)

Today's WOD:

3 sets:
- 50 Jump Rope Double Unders
- 75 Air Squats

I learned today that I REALLY can't jump rope. I can do single unders fairly well, but double unders....Fuggetaboutit! I could get like 1 every 4 jumps. Then I'd smack my shins (leaving a nice welt) and have to start over. I wanted to just do like 4x single unders midway through...but I "persevered" and finished in the slowest time in history.

Total Time: 29:00