CrossFit - 11May09

7 Rounds for time:
- 7 Thrusters, 135 lbs
- 7 Burpees

Time: 11:48

Strength:
Box Squat - (270 + Green Bands = ~ 420 lbs at top) x 3 (PR!!!)

WOD:
5 Rounds for Time:
- 5 Sumo Deadlift High Pulls, 135 lbs
- 10 Ring Dips
- 5 Thrusters, 135 lbs

Time: 8:56

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 - 21Feb09

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

WOD:

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

Time: 8:48

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 - 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 - 28Dec08

Complete as many rounds as possible 20 minutes of:
- 95 pound Thruster, 5 reps
- 95 pound Hang Powercleans, 7 reps
- 95 pound Sumo Deadlift High-pull, 10 reps

Total: 9 Rounds

This was pretty rough, I tried to do 1 round every 2 minutes, but only managed to sustain that through the first 10 minutes. I fell off the pace after that. On a positive note, I feel like my body is starting to adjust to the CrossFit workouts again, I didn't feel like I was going to die today. LOL! :-)

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 - 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 - 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 - 30Apr (am)

Max Rounds in 20 minutes of:

- 10 Thrusters, 65-lbs
- 10 Pull-ups

This was an interesting combination. I completed every set of Thrusters and Pull-ups unbroken, so that was a big plus for me.

Total: 12 Rounds

CrossFit - 28Apr (pm)

Thruster
1-1-1-1-1-1-1

155
160
165
175
185
195
200
205

Wow! This was a great day. Going into this workout, I expected to get up to 185 or maybe 195, but I ended up surprising myself. 205-lbs was definitely my max though: the last rep got stuck at about forehead height for 3 seconds or so before I was able to get it moving up to lockout. I'm really happy about it since I was doing this in really squishy Nikes and not my lifting shoes.

CrossFit - 14Apr (pm)

"Quarter Gone Bad"

Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

This actually wasn't as bad as I thought it would be. I'm confident that I could've consistently completed 7 reps on each round of pull-ups, but I was having a tough time keeping the dumbell between my feet. Next time I'll be sure to use a better technique.

Round 1) 6 - 7 - 5 = 18
Round 2) 6 - 6 - 6 = 18
Round 3) 6 - 7 - 6 = 19
Round 4) 6 - 6 - 5 = 17
Round 5) 6 - 6 - 5 = 17

Total Reps = 89

CrossFit - 31Mar (pm)

"Fran"

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

I guess the couple extra rest days did me some good, new PR today, by almost a minute! We took my new camcorder with us and taped the workout...stay tuned for the video!

Time: 4:24

CrossFit - 12Mar (pm)

"Tommy V"

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.

God speed Chief!!!

We really had to bastardize this workout since we didn't have a rope anywhere near the gym...yet another reason that I want to buy my own set of bumpers!

We ended up subbing 2 towel pull-ups for each rope climb. Not really very close at all, but it still made for a good workout. The thrusters hurt, but not as badly as I thought they would. I broke them up into 11/10, and then straight sets of 15 and 9.

Time: 12:01

CrossFit - 14Feb

"Fran"

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

Not a good day today. I couldn't seem to get a solid grip on the pull-up bar and it really affected me. My head just wasn't in it again today.

Time: 6:18

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 - 18Dec

I've been waiting for her to show up...

"Fran"
21-15-9
- 95-lbs Thrusters
- Pull-ups

This was our first "legit" Fran since we used a medicine ball to make sure we hit full depth on the thrusters. Obviously, it made a huge difference compared to the bench we used in the past.

Total Time: 5:17

CrossFit - 6Dec (am)

Five rounds for time of:
- Run 400 meters
- 75-lbs Sumo deadlift high-pull, 21 reps
- 75-lbs Thruster, 21 reps

Ugh, simply terrible. I REALLY need to work on my breathing during SDHPs and Thrusters, this completely decimated me. What else is new.

Oh, and WHY OH WHY do they put the Stop button on the left side of watches???? Every time I do thrusters my stupid stopwatch hits the back of my hand and stops. Ken kept his watch running after he was finished, so at least I got my time.

Time: 35:10