Wednesday, 10 March 2010

Rowing:
2k - 7:27

Department PT:
Pyramid 1-10-1
Push-ups
Situps/In-Outs/Scissors (x2)
Squats (x2)

Used a 30 lbs weight vest.

Tuesday, 9 March 2010

Strength:
Bench Press - 1 x (185 + 2 Chains)

"WOD"
Had to fill in and run the afternoon FEP session so had to just go with the flow...

Planks:
Pyramid - 5 seconds to 30 seconds (5 sec increments) back down to 5 seconds
Total of 3:00 minutes of planks with 1:1 rest ratio

Calistenics:
Pyramid - 1 to 10 back down to 1:
- Push-ups
- Sit-ups (x2)
- Squats (x2)

Total Reps: PU - 100; SU - 200; SQ - 200 in about 30 minutes

CrossFit - 26Mar09

Still pretty tired and sore from last week and it definitely showed today.

Strength:
Shoulder Press - 140 x 5 (Failed on rep 3)

WOD:
5 Rounds for Time:
- Run 200 meters
- 10 Handstand Pushups
- 15 Sit-ups

Time: 11:20

This one was fun; sub-10 is doable for someone strong in HSPU.

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 - 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 - 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 - 25Mar (pm)

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

All exercises were done straight through except for the push-ups. The squats were slow but steady for the most part - definitely the place to gain more time.

Round 1 3:17
Round 2 3:37
Round 3 4:03
Round 4 4:14
Round 5 4:25

Total Time: 31:35

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 - 1Mar (pm)

"Angie"

- 100 Pull-ups
- 100 Push-ups
- 100 Sit-ups
- 100 Air Squats

Really good day. Felt great on the pull-ups; first sub-set was 20 reps, then 15, 15, 10, 15, 10, 15 - finished all 100 in 6:30, a 3:30 PR. Everything after that felt solid: push-ups were chest-to-deck (sets of 10s and 15s all the way), sit-ups were feet anchored w/ hand on head (sets were 40, 20, 20, 20), and squats were down to a med-ball.

Total Time: 18:00

CrossFit - 18Feb

"Annie"

50, 40, 30, 20, 10 rep rounds

- Double Unders
- Sit-ups

Time: 14:38

CrossFit - 27Dec (am)

"Barbara"

Five rounds, each for time of:
- 20 Pull-ups
- 30 Push-ups
- 40 Sit-ups
- 50 Squats

Rest precisely three minutes between each round. Wow, this was definately harder than I thought it was going to be. I knew it wouldn't be easy, but Pukie almost showed his head for the first time at the end of the third round. Great workout though!

Round 1-3:53
Round 2-4:18
Round 3-5:12
Round 4-5:29
Round 5-4:38
5 Round Total: 23:32
Overall Time: 35:32

CrossFit - 12Dec (am)

"Angie"

- 100 Pull-ups
- 100 Push-ups
- 100 Sit-ups
- Air Squats

Complete each exercise before moving on to the next one.

For the pull-ups, I stayed with sets of 5 and averaged 10 per minute, which overall seemed to work out pretty well. Everything else was broken up "as needed."

Time: 22:48

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

CrossFit - 25Oct (pm)

"Tabata Something Else"

32 Rounds of 20 seconds on - 10 seconds rest. First 8 rounds are pullups, second 8 rounds pushups, then situps, then squats.

Pullups - 10, 10, 10, 10, 10, 10, 7, 6 = 73
Pushups - 12, 12, 15, 15, 10, 6, 7, 8 = 85
Situps - 13, 13, 13, 12, 13, 13, 13, 11 = 101
Squats - 10, 17, 17, 17, 17, 17, 15, 15 = 125

As always, this one hurt. Who'd've thought that 20 seconds of work could be so hard, or that you could hit muscular failure after 4 pushups.