CrossFit - 27Feb09

MuscleUp/Snatch/BoxJump WOD from Alex Europa on Vimeo.

WOD:

AMRAP in 20 minutes:

- 3 Muscle Ups
- 6 Power Snatches, 95-lbs
- 9 Box Jumps

Total: 10

I probably could've knocked out one or two more rounds if we had another barbell, but all in all this was a fun one.

CrossFit - 26Feb09

"Fran"

21-15-9
- Thrusters, 95 lbs
- Pull-ups

Time: 3:50

Didn't feel very nervous going into this workout today, which is unusual. That lack of intensity carried over into the workout, even though I set a 7 second PR. I didn't push nearly has hard during the round of 15 thrusters as I should have. I think sub-3:30 is possible on a good day, but sub-3 is a LONG way off.

Intermittent Fasting: Fasted for about 20 hours today (19 hours pre-workout), which felt pretty good.

ME Lower - 25Feb09

Max Effort Lower Body

12" Box Squats - (225+ Blue Bands = ~ 375 at the top) x 3; (235 + Blues) x 2 (Failed last rep)

CrossFit - 23Feb09

WOD:

For time:
- 50 Ring Dips
- Run 400 meters
- 50 Push-ups
- Run 400 meters
- 50 Handstand push-ups (Only did 25)
- Run 400 meters

Time: 20:23

I cut the HSPUs in half because it took me 10.5 minutes just to finish the 25 - I was doing singles from the start. I really seemed silly to continue going at that pace. This is the first WOD that I haven't completed as Rx'd in ages. It simply tells me that my HSPUs are in dire need of attention, and I will start adding a few of them into my daily warm-up.

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.

FilFest '09

I finally managed to post all of my pictures from the Affiliate Gathering to my Flickr account.

Here is one of my favorites. I must've taken 50 pictures trying to emphasize the motion and speed of the lift. I think I got it with this one! As a side note, this kid was a stud and a definite future firebreather!

CrossFit - 21Feb09

Dynamic Effort Bench - 9x3x(115+Blue Band)

WOD:

15-12-9
- Thrusters, 115 lbs
- Deadlifts, 250 lbs

Time: 8:48

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 - 17Feb09

Last day in the States...Damnit!

Shoulder Press - 135 x 3

Push Press - 135 x 15 (Goal is 21)

WOD:
21 - 15 - 9
- Ring Dips
- KB Swings, 55 lbs
- Burpees

Time: 8:03

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.

Olympic Lifting - 13Feb09

Ah, Friday the 13th...

Went over to the Dammit Gym in St. Petersburg, and trained with Jay. Awesome gym and awesome guy!

Snatch - 185, 190 (Failx3) Really wanted a PR today, weight was high enough, just couldn't get settled in the bottom

Jerk (BTN) - 265 (Tie PR), 275 (PR!), 285 (Fx2) - Need to focus on getting into a more solid hollow position

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 - 4Jan09

30 Muscle Ups for time.

Time: 6:45 (30 second PR!)

CrossFit - 3Feb09

"Kelly"

Five rounds for time of:
- Run 400 meters
- 30 Box jump, 24 inch box
- 30 Wall ball shots, 20 pound ball

Time: 27:37

This one was rough on the legs! Overall, I think I did a good job of keeping the overall effort and pacing pretty even.

DE Lower - 2Feb09

Dynamic Effort Lower Body

Box Squats - 8 x 3 x [165 + Blue & Purple Bands (~130 lbs)]
Glute-Ham Raises - 3 x 10 x (35 + Blue Band)
Pull Throughs - 3 x 10 w/ Blue Band
Knees-to-Elbows - 3 x 20