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 - 3Apr09

Strength:
Shoulder Press - (142 + Purple Bands) x 2 (PR but was going for 3 reps)

Skill:
Handstand - Total of 60 Seconds
L-Sit - Total of 45 Seconds

WOD:
7 Rounds for time of:
- 3 Push Jerks - 155 lbs
- 6 Pull Ups
- 9 Box Jumps 20” Box

Time: 5:57

Note: Tweaked a muscle in right side of my neck on the shoulder presses.

CrossFit - 27Mar09

Starting to feel better, but still not very explosive.

Strength:
Clean & Jerk - 225 x 1; 245 x 1 (Fail)

WOD:
Double Alternating Tabatas
- Sandbag Cleans, Alternating Shoulders (Randy had my sandbag, so subbed 2 x 25-lbs dumbells)
- Pullups

This is conducted by completing 16, 30 second rounds (20 sec work/10 sec Rest) for a total of 8 minutes. Athletes are to alternate exercises - 20 sec SB cleans, 10 sec Rest, 20 sec Pullups, 10 sec Rest, 20 sec SB Cleans, etc... Score is total reps of each exercise combined.

Pull-ups: 12, 10, 10, 10, 10, 8, 8, 7 = 75
Cleans: 8, 8, 8, 7, 7, 6, 6, 6 = 56
Total = 131

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

Pull-Up Competition - 19Feb09

They had a pull-up competition on base today. The rules are simple: any grip, full extension at the bottom, chin over the hands, no body part can touch the machine other than the hands, kipping is allowed.

The gym sets up a stand alone dip/pullup station (that wobbles if you pull too hard) in the hallway outside the gym entrance and we get started.

Andy, another CrossFitter with 50 pull-ups on a normal bar, managed 31 with a very minimal kip. I was 3rd from last and was forced to stop at 31 when my knee hit the back pad on the machine. Since Andy and I were tied, we had to go again (after about a 5 minute rest for each of us). This time he got 28 - again with a VERY minimal kip. I found a good circular kipping rhythm early and managed to get 40 (which is a PR, since it's only the 2nd time I've ever tried to max out).

I think there might be something to this CrossFit stuff...at least when it comes to pull-ups. ;-)

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

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 - 31Jan09

"Nicole"

Max Rounds in 20 minutes:
- Run 400 meters
- Max Pull-ups

Total Rounds: 6 + 400 meters (Tie PR)
Pull-ups: 31, 23, 22, 22, 20, 21 = 139 (PR!)

CrossFit - 26Jan09

"Barbara"

5 Rounds for Time:

- 20 Pullups
- 30 Pushups
- 40 Situps
- 50 Squats

Round 1: 3:29
Round 2: 3:49
Round 3: 4:38
Round 4: 4:26
Round 5: 4:27
5 Round Total: 20:49

Total Time: 32:52

My abs are still pretty beat up from the GH situps the other day, so the situps were what really slowed me down today. All the pullups were straight through.

CrossFit - 18Jan09

"Jackie"

For Time:
- Row 1000 meters
- 50 Thrusters, 45-lbs
- 30 Pull-ups

Time: 8:25

Legs are shot after yesterday's workout.

CrossFit - 20Dec08

2 Rounds for Time:

- 50 Box Jumps, 24"
- 21 Deadlifts, 185-lbs
- 30 Pull-ups

Time: 19:24

This one was rough, box jumps suck!

CrossFit - 8Aug (am)

Warm-Up:
- Rowing 3:00
- Dynamic ROM Drills
- 10 Burpees

WOD:
- 21 Dumbbell squat snatch, left arm, 45-lbs
- 21 Dumbbell squat snatch, right arm, 45-lbs
- 42 Pull-ups
- 15 Dumbbell squat snatch, left arm, 45-lbs
- 15 Dumbbell squat snatch, right arm, 45-lbs
- 30 Pull-ups
- 9 Dumbbell squat snatch, left arm, 45-lbs
- 9 pound Dumbbell squat snatch, right arm, 45-lbs
- 18 Pull-ups

Did the Power version of the snatches instead of the Full Squat version. I broke up each exercise in the first 2 rounds into 2 sub-sets (i.e. 11/10 and 22/20), the last round was done straight through. Legs are still really sore.

Time: 16:25

CrossFit - 4Aug (pm)

Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups

Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.

I went too hard on the rowing, but it was on purpose to see where my rowing capacity is. Had I gone a bit slower on the rower, I think my overall time would've been significantly faster since I was forced to break up the Thrusters into 3 sub-sets. Very very hard workout, but very very fun!

Round 1
Row: 3:27
Total: 7:24

Round 2
Row: 2:44
Total: 6:12

Round 3
Row: 1:42
Total: 4:50

Total Time: 22:30 - 4:00 (Rest) = 18:30

CrossFit - 16Jul (pm)

Couldn't do today's mainpage WOD so subbed something from Catalyst Athletics

3 Rounds for time:
- 20 Pull-ups
- 15 Knees-to-Elbows
- 10 Ring Dips

As always, K2Es slowed me down. Great WOD though!

Time: 8:52

Pull-up Competion - 10Jul (am)

We had a pull-up competition at the base gym today. We used a crappy power tower that would nearly tip over with anything more than a mild kip. The rules were simple: any grip, full extension at the bottom, chin over the bar, kipping was aloud.

I ended up using more of a knee-jerk to pop up on the reps, otherwise I definitely could've done more. In the end though, I took 1st place with 36 pull-ups, barely edging out an EOD Lieutenant who got 34.

CrossFit - 7Jul (pm)

Warm-up:
- Rowing 5:00
- Deadlifting (ascending weight)

Deadlift
290 x 1 x 5

WOD:
"Death by Pull-up"
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.

Use as many sets each minute as needed.

I really started getting the Butterfly Pull-up down pat today. It felt really good when I got a good rhythm going. I'll keep working on it, because it definitely helps develop more coordination. (And it's faster...haha)

Completed 20 Rounds + 13 pull-ups
Total 213 Pull-ups

Note: Tore open my left hand again. Good news is that it was under my middle finger and not the same one as last time. Tennis elbow is still sore and a very slightly swollen, but icing is helping.

Intermittent Fasting: About 15 hours between dinner/breakfast. WOD was done 3 hours post-lunch.

CrossFit -30Jun (pm)

Warm-up:
- Rowing 5:00

WOD:
"Lynne"

Five rounds for max reps of:
- Bench Press bodyweight(185-lbs)
- Pull-ups

Although my bench was down by a few reps, I more than made up for it on the pull-ups. I'm getting closer to 30/round which is a solid goal. My pressing strength is still a major weakness, and I constantly wonder how much it's affecting my overall fitness. I hope working with the warm-up circuit will help somewhat. I think using ring dips would be even better as my strength improves. Today was a good PR though, so I was pretty stoked.

13/32
11/28
9/28
7/24
6/24

Totals: 46/136 = 182

CrossFit - 27Jun (am)

Warm-up:
- Jump Rope 1:30
2 x 9
- Push-ups
- Chin-ups
- Dips
- Sit-ups

WOD:
3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups

Subbed a 55-lbs dumbell for the swings and the runs were done on at treadmill at a 1% incline. Otherwise, as Rx'd. This was a major kick in the ass. Nothing was easy except the first 800m and set of DB swings, everything else just plain old sucked.

Time: 32:48

CrossFit - 20Jun (am)

Warm-up
-Rowing 4:00

Felt pretty sore and tight in the adductors and lower back.

WOD:
Max rounds in 20-minutes
- 10 Thrusters, 65-lbs
- 10 Pull-ups

Total: 12 Rounds in 18:15.

I definitely could've completed 1 more round but I ripped my right hand open pretty deep on Round 11 and after enduring it for Round 12, just didn't want to have to deal with it any more.

CrossFit - 13Jun (am)

7 Rounds for time

- 10 Pistols (alternating)
- 12 Ring Dips
- 15 Pull-ups

Time: 14:58

NOTE: Tore open my left hand on the second-to-last set of pull-ups.