Training 5/20/2008

CrossFit.com WOD
"CrossFit Total"
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

BS - 275
SP - 150
DL - 365

These are all terrible. I feel like a pathetic weakling. On the upside, I got 30 pullups with a 20# vest.

Training 5/28/2008

CrossFit.com WOD
Shoulder Press 3-3-3-3-3 reps
135-135-135-135-135

Ugh. I used to not suck at overhead lifting.

Tabata Jumping Pullups: 20

Training 5/27/2008

1 mile run
2 minutes of each:
Row (calories)
30# dumbbell thrusters
20# medicine ball squat cleans
Double Unders
Pullups

As rx'd
Run - 11:37
Row - 27
Thrusters - 23
Med Ball Cleans - 22
Double Unders - 60
Pullups - 36
Total - 168 (Time - 21:37)

Lackluster at best. Legs smoked from yesterday. I think I could break 200 fresh.

Training 5/26/2008

Back after an off cycle.

CrossFit.com WOD
"Jason"
For time:
100 squats
5 muscle-ups
75 squats
10 muscle ups
50 squats
15 muscle-ups
25 squats
20 muscle-ups

Not as rx'd (jumping muscle-ups): 16:53

I hate not being able to do workouts with muscle-ups and handstand pushups as rx'd. Fucking frustrating.

Training 5/20/2008

CrossFit.com WOD
For time:
75 pushups
50 sumo deadlift high pulls, 95#
50 ring dips
30 weighted pullups, 45#
25 handstand pushups

Not as rx'd (20#, HSPU negatives): 29:41

This was some silly shit.

Training 5/19/2008

CrossFit.com WOD
Complete as many rounds in 20 minutes as you can of:
95# Clean & Jerk, 15 reps
Run 400m
As rx'd - 5 rounds even. Crossed the finish line as the beeper went off. Didn't make it inside to collapse.

Training 5/16/2008

CrossFit.com WOD
"Michael"
3 rounds for time:
Run 800m
50 back extensions
50 situps
As rx'd - 22:14

All back extensions unbroken, last set of situps unbroken. Could have gone harder on first 2 runs and first 2 sets of situps.

Training 5/15/2008

CrossFit.com WOD
"Cindy"
As many rounds as possible in 20 minutes of:
5 pullups
10 pushups
15 squats
As rx'd: 19 rounds + 5 pullups + 4 pushups

This was a PR by 1 round and 1 pushup, but I REALLY wanted 20 rounds.

Training 5/14/2008

CrossFit.com WOD
Deadlift 1-1-1-1-1-1-1 reps
335-355-375-395(f)-395(f)-385(f)-365(f)

How is it that malnourished, exhausted, and dehydrated, I pulled 410#, but fresh, in the Zone,and strong, I pull 375#? What the fuck?

Training.

Catching up for the last few days.

5/10/2008
CrossFit.com WOD
"Fran"
21-15-9 reps:
95# thruster
Pullups
As rx'd - 4:53 (2 second PR)

Run 5k (National Police Week): 32:05

5/12/2008

CrossFit.com WOD for 5/11 (making it up)
Overhead Squat 3-3-3-3-3-3-3 reps
115-135-135-145(1)-145-145-145-155

CrossFit.com WOD 5/12
30 muscle-ups for time
Not as rx'd (jumping muscle-ups) - 7:14

Training 5/8/2008

CrossFit.com WOD
"Diane"
21-15-9 reps for time:
Deadlift 225#
Handstand pushups

Not as rx'd (feet on barbell in squat rack) - 5:09 (19 seconds off PR.)

I'm pissed. I don't feel I'm at the point of fitness yet where I shouldn't expect to PR everytime. I guess on some level I realize this is unreasonable, but it's hard to deal with.

Training 5/7/2008

CrossFit.com WOD
Four rounds, each for time of:
Run 800m
Rest as needed between rounds.

As rx'd - 3:41, 3:37, 3:44, 3:48

I still suck at running, but not as bad as last time (4:18, 4:10, 4:45, 4:10)

Training 5/6/2008

CrossFit.com WOD
"Elizabeth"
21-15-9 reps for time:
Clean 135#
Ring Dips
Ax rx'd - 9:49

I want to dedicate my effort tonight to the living memory of Mr.Attebury, who was my Tang Soo Do Instructor for a very long time, starting when I was about four. He passed away from stomach cancer five years ago today, at only 45 years of age. He was an incredible person and I would not have been who I am today without him.

9:49 is not stellar, but it is a PR.

We miss you, Sir.

Training 5/3/08 and 5/4/08

CrossFit.com WOD 5/3/08
Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Shoulder Press: 135-140-145-150(F)-145
Push Press: 155-160-165-165-165
Push Jerk: 135-140 (stopped due to wrist pain)

Handstand seminar at CrossFit Old Town. Thanks Andrea, Chris, and Jerry!

CrossFit.com WOD 5/4/08
50 burpees for time with jump to 1 foot above reach
As rx'd: 3:15

I'd like to get 2:40 or so next time. This is a bad WOD to do the day after drinking 10+ beers.

Training 5/2/2008

CrossFit.com WOD
"Murph"
For time:
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile

Partition pullups, pushups, and squats as needed. If you've got a 20# vest or body armor, wear it.

As rx'd (no vest): 50:59. I suck at running. I broke up the pullups pushup and squats as follows: 20 rounds of 4 pullups, 8 pushups, 12 squats, then 4 rounds of 5 pullups, 10 pushups, 15 squats.

This sucked. A lot.

Fair winds, Murph.