091130

Saturday 091128

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Deadlift: 185 (112%)
Bench Press: 135 (82%)
Clean: 95 (58%)

Time: 30:00

Only had two bars, spent a lot of time switching between deadlift and clean. Great workout at this weight, could go heavier but that might slow me down more than it's worth.

091128

40 minutes on trainer with hills. 4-4-5-6-5-4-5-6-5-6-5-4

091125

Sunday 091122

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps

Did 135 lb. back squats (80% body weight). 4 rounds.

Finished up with some weighted pull-ups and dips (25, 35, 45 lbs) and
some bench presses.

091124

Saturday 091121

For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

Scaled to 15-12-9, with feet on top of railing for HSPU, 20 lb dumb bell in backpack
Time: 15:02

HSPU were too easy. Need a better place to do those.

091123

Friday 091120

Deadlift 1-1-1-1-1-1-1 reps

225-275-295-305(f)-295-305(f)-295

Warmup: sit-ups, pull-ups, dips with 25 lb. plate
After WOD: 3 mile run
Cool down: 1 mile walk

091120

3 rounds max rep pull-ups and dips with 25 lb. weight belt
6-8
6-10
5-8

1 mile run

Tabata
Push-up/jump rope/sit up/squat/sumo deadlift high pull

091119

30 sit-ups with 25 lb. plate
30 rotary torso with 25 lb. plate
30 side crunches each side with 25 lb. dumb bell
60 second side planks each side with 25 lb. dumb bell

1 mile walk
1 mile run: 5:46
1 mile walk
1 mile run: 5:53
1/2 mile walk

091118

Wednesday 091118

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Subbed 95 pounds + bar dips: 15:48

I can't believe I actually considered going heavier.

091117

Tuesday 091117

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Scaled to 15-12-9, time: 11:42
Didn't scale the weight, that slowed me down a little...probably more on the pull-ups than the actual thrusters.

091116

Monday 091116

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Did 50 of each. Stopwatch wasn't going for the first couple sets of pull-ups, so I'm guessing I finished this in about 20 min. Over half the time was spent on pull-ups. Did incline sit-ups. Felt like I should have been able to do the push/sit/squat portion a lot faster.

091113

Five rounds of Tabata intervals:

pushups
jump rope
squats
sit ups
bike

4 minute warmup/cooldown on bike.

First time doing Tabata as intended on the bike. Now THAT is a high-intensity workout.

091112

5 mile run: 36:47

Was feeling tired after three days crossfitting so I decided to grind out a nice long run at a slow pace.


five 7:21 minute miles is slow pace!

091111

Friday 091106

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

9 rounds plus 6 power snatches. Form was AWFUL. There were maybe a few reps that vaguely resembled an actual power snatch. Ripped calluses on each hand. NOT WORTH IT. Last time this came up was two years ago, let's hope it's another two years.

25-lb weighted pull ups, dips, situps.

Jump rope x 140

Walk 2 mile.

091110

Thursday 091105

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

8 minutes + 7

followed by situps, rotary torso, dips, upper planks
and Tabata jump rope x 3

091109

Wednesday 091104

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

BS: 245
SP: 125
DL: 305

Total: 675

091106

Free weight bench press, 5 sets max 155 lbs
Pullups 2x10
Dips 2x10
Squat machine 5 sets max 270 lbs

Run 3 miles
Walk 1/2 mile

091105

1 mile walk

40 situps
30 rotary torso each side
side-crunches 25lbs x 30 each side
upper planks 60 seconds each side
L-sit 30 seconds

3 tabata jump rope sets

1 mile walk

091104

091102
Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

Scaled to 75 lbs, rested 1 minute between rounds (rest time included below).

4:01
4:25
5:10
5:39
5:34
Total: 24:51

Warm up:
40 incline situps
10 pullups
10 bar dips

1 mile walk

Cool down:
1 mile walk

Overhead squats are harder than they look. Here's a video of a pretty
girl doing the same workout with much better form than me, but with the
same grimace of pain:

http://media.crossfit.com/cf-video/CrossFit_SNancyWOD.mov

091103

091101
Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

4 x 1/2 mile run
2:38
2:40
2:45
2:45
mile pace = 5:25