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

Rest Day - 30Mar

Another rest day to get back on the main page schedule.

Monster Mash - 29Mar (am)

Today was our last Monster Mash before leaving the Rock...

It was supposed to be

- Swim ~500-meters at Windmill Beach
- 50 Push-ups
- 25 Flutter Kicks, 4-count
- 50 Push-ups
- 25 Flutter Kicks, 4-count
- Run ~3/4 mile (to Camp America)
- 25 Pull-ups
- 2 Rope Climbs
- 25 Pull-ups
- 2 Rope Climbs
- Run ~800-meters (to Buckeley Gym)
- 15 Thrusters, 95-lbs
- 10 Bodyweight Bench Press (185-lbs)
- 50 Burpees

After the Rope Climbs, we ran to Buckeley Gym, and we realized that they have new hours and we completely forgot. So, without any other equipment, it was decided to do 100 Burpees for time. It turned out to be as much of a mental workout as it was physical.

Total Time: 53:30

Rest Day - 28Mar

Extra rest day in preparation for tomorrows Monster Mash.

A nice little quote about being true to yourself...

“If you bring forth what is within you, what is within you will save you. If you do not bring forth what is within you, what is within you will destroy you” - The Gospel of St Thomas

CrossFit - 27Mar (pm)

"Helen"

- Run 400-meters
- 21 Kettlebell Swings, 1.5 pood (sub 55-lbs Dumbell)
- 12 Pull-ups

My arch-nemesis! For some reason, this is the one workout that I can't seem to progress. I always push to the max, but I just can't seem to cycle through the reps any faster. Granted, I haven't been getting ideal sleep this week, but I wasn't getting good sleep 3 or 4 months ago, and my time was faster than it was tonight.

Splits: 1:16 (400), 1:41, 1:30 (400), 2:06, 1:31 (400), 1:45
Total Time: 9:51

Rest Day - 26Mar

Resting...

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 - 24Mar (pm)

30 Muscle-ups for time

Tried to do a rep every 10-seconds, and it's just too fast to try to get reset every time.

Time: 7:16

CrossFit - 23Mar (pm)

Clean and Jerk

1-1-1-1-1-1-1

Warmed up and did some light technique work building up to 135-lbs. We kept going after the 7th single because we weren't maxed out yet.

155
160
165
170
175
180
185
190
195
200 (F)
200

Rest Day - 22Mar

"The only way to escape fear is to trample it beneath your feet." – Nadia Comaneci, Gymnast

CrossFit - 21Mar (am)

For time:
- 15 Handstand push-ups
- 1 L Pull-up
- 13 Handstand push-ups
- 3 L Pull-ups
- 11 Handstand push-ups
- 5 L Pull-ups
- 9 Handstand push-ups
- 7 L Pull-ups
- 7 Handstand push-ups
- 9 L Pull-ups
- 5 Handstand push-ups
- 11 L Pull-ups
- 3 Handstand push-ups
- 13 L Pull-ups
- 1 Handstand push-up
- 15 L Pull-ups

Wow, this was interesting. Not a MetCon at all, just strength and muscular endurance - on two of my weakest areas. I was able to pace myself on the HSPUs so as not to be reduced to singles and doubles. The L Pull-ups were done with an overhand grip and about 3 sets in, I decided to try an underhand grip, which turned out to be much better. I was able to keep my feet up on each rep and flexibility wasn't as much of an issue.

Time: 24:18

Post: Planche Progression
- Frog Sit (45-sec, 15-sec)

CrossFit - 20Mar (am)

Four rounds for time:

- Run 400 meters
- Rest 2 minutes

Splits: 71, 70, 78, 81
Total Time: 11:00

CrossFit - 19Mar (am)

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories) (Subbed Double Unders)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

On the CrossFit mainpage today there was a video all about FGB and it's origins with BJ Penn. BEST VIDEO TO DATE! Check it out HERE

Totals:
Wall Ball - 32, 31, 30 = 93
SDHP - 15, 15, 14 = 44
Box Jump - 26, 23, 21
Push Press - 27, 25, 20
Double Under - 11, 12, 8
Grand Total = 303

Rest Day - 18Mar

In the last few months, I have found this to be more and more true:

“Don’t fight a battle if you don’t gain anything by winning.” – George S. Patton

CrossFit - 17Mar (pm)

"Nate"

Max Rounds in 20 minutes:

- 2 Muscle-ups
- 4 Handstand Push-ups
- 8 Kettlebell Swings, 2-pood (subbed 70-lbs Dumbell)

This is a very strength based workout and muscular failure on the HSPUs becomes the limiting factor. The KB swings felt much easier today than last time.

Total: 11 Rounds

CrossFit - 16Mar

"Nicole"

Max rounds in 20 minutes

- Run 400-meters
- Max Pull-ups

Totals: 6 Rounds + 400m
Runs: 1:23, 1:43, 1:48, 1:53, 1:53, 1:56, 1:33
Pull-ups: 30, 20, 20, 20, 15 and 15

Monster Mash - 15Mar (am)

Ken, Dar, and I did another Monster Mash this morning. I made sure to bring my camera for posterity. Just to rehash, the events are:

- Swim ~500-meters at Windmill Beach
- 50 Push-ups
- 25 Flutter Kicks, 4-count
- 50 Push-ups
- 25 Flutter Kicks, 4-count
- Run ~3/4 mile (to Camp America)
- 25 Pull-ups
- 2 Rope Climbs
- 25 Pull-ups
- 2 Rope Climbs
- Run ~800-meters (to Buckeley Gym)
- 15 Thrusters, 95-lbs
- 10 Bodyweight Bench Press (185-lbs)
- 50 Burpees

Dar and I messed up royally and did 115-lbs on the Thrusters. OUCH! Talk about a lack of attention to detail. I definitely paid for it on the bench and burpees.



Total Time: 53:30

Rest Day - 14Mar

"Iron rusts from disuse; water loses its purity from stagnation... even so does inaction sap the vigor of the mind." - Leonardo da Vinci

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 - 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