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.
Friday, May 30, 2008
Wednesday, May 28, 2008
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
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
Tuesday, May 27, 2008
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.
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.
Monday, May 26, 2008
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.
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.
Tuesday, May 20, 2008
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.
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.
Sunday, May 18, 2008
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.
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.
Saturday, May 17, 2008
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.
"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.
Thursday, May 15, 2008
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.
"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.
Wednesday, May 14, 2008
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?
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?
Monday, May 12, 2008
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
Thursday, May 08, 2008
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.
"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.
Wednesday, May 07, 2008
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)
Tuesday, May 06, 2008
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.
Sunday, May 04, 2008
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.
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.
Saturday, May 03, 2008
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.
Wednesday, April 30, 2008
Training 4/30/2008
CrossFit WOD
Max rounds in 20 minutes:
10 thrusters (65#)
10 pullups
Completed: 12 rounds + 10 thrusters
I've got to remember this mathematical equation:
Thrusters + Pullups = Suck.
Tuesday, April 29, 2008
Thursday, April 24, 2008
Training and Food 4/24/2008
Training
"Angie"
For time:
100 pullups
100 pushups
100 situps
100 squats
As rx'd: 22:53
Food
Honestly too tired to post. It was good until I got home, but I'm not stressing it...got some incredible news today, will write about it at a later date.
"Angie"
For time:
100 pullups
100 pushups
100 situps
100 squats
As rx'd: 22:53
Food
Honestly too tired to post. It was good until I got home, but I'm not stressing it...got some incredible news today, will write about it at a later date.
Wednesday, April 23, 2008
Food 4/23/2008
0700
Baby carrots, almonds, blueberries, sardines.
1000
Spinach, green beans, plum, chicken, almonds
1430
Lettuce, white onion, tomato, lamb, almonds
1600
Sardines, apple, almonds
1900
Lettuce, white onion, tomato, beef, almonds
Baby carrots, almonds, blueberries, sardines.
1000
Spinach, green beans, plum, chicken, almonds
1430
Lettuce, white onion, tomato, lamb, almonds
1600
Sardines, apple, almonds
1900
Lettuce, white onion, tomato, beef, almonds
Tuesday, April 22, 2008
Training and Food 4/22/2008
Training
Weighted pullup 1-1-1-1-1-1-1 reps
45-50-50-50-55-55(f)-55(f)
3 heavy days in a row...next cycle is gonna be bad.
Food
0600
1 apple
1 can sardines
Half handful almonds
1000
Double handful spinach
Handful green beans
Plum
Palm sized lean pork
Handful almonds
1300
Handful baby carrots
Handful blueberries
1 can sardines
Half handful almonds
1600
Salad (lettuce, tomato, white onion)
Lamb
Handful almonds
2030
Salad (lettuce, tomato, white onion)
Beef
Handful almonds
Had some bread with that last meal and am eating cereal now...I need to get some food to eat at home. I'm not too worried about the piece of bread, but the cereal is bad...
Weighted pullup 1-1-1-1-1-1-1 reps
45-50-50-50-55-55(f)-55(f)
3 heavy days in a row...next cycle is gonna be bad.
Food
0600
1 apple
1 can sardines
Half handful almonds
1000
Double handful spinach
Handful green beans
Plum
Palm sized lean pork
Handful almonds
1300
Handful baby carrots
Handful blueberries
1 can sardines
Half handful almonds
1600
Salad (lettuce, tomato, white onion)
Lamb
Handful almonds
2030
Salad (lettuce, tomato, white onion)
Beef
Handful almonds
Had some bread with that last meal and am eating cereal now...I need to get some food to eat at home. I'm not too worried about the piece of bread, but the cereal is bad...
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