100430

Bike: 10.6 miles untimed. Crashed by bike, knocked my head. What a bad day.

100429

Warm-up:
Bench press 135x5, 185x3, 205x1, 185x3, 135x10
20 incline sit-ups, 20 rotary torsos with 35 pound plate
30 side crunches each side with 25 pound weight
20 GHD sit-ups, 20 back extensions

3 mile run

100428

Saturday 100424

"Paul"

Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards

Post time to comments.

Subbed 100 single unders, 40 pound dumbbell x 2. Four rounds: 42:50

Warm Up:
1 mile run

100427

Friday 100423

Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees
Post time to comments.

115 pounds. Time: 12:07

Warm Up:
40 incline sit-ups, 10 pull-ups, 10 dips
2 minute plank, 10 pull-ups, 10 dips
1 mile run

100426

Thursday 100422

Five rounds for load and time of:
Back Squat, 3 reps
20 Ring dips

Post load and time to comments.

225 pounds. Bar dips. time: 21:32

Warm Up:
30 sit-ups, 30 side crunches each side (25 pounds), 25 GHD sit-ups, 20 back extensions

Cool down:
1 mile run

100423

6.2 mile bike ride in about 20 minutes. Called off rest of ride due to impending weather.

100422

Warm up:
30 incline sit-ups/22 pull-ups (PR)/15 dips
20 GHD sit-ups/20 back extensions/18 pull-ups/10 dips

5k run outside, time: 23:50
1.5 mile walk

100421

Wednesday, 04.21.10: Tosh

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Choose ONE of the Following Sports:

Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
C2: 3x( 250m +500m+ 750m)

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Day 3 of the C2 extravaganza
Round 1: 0:52, 1:47, 2:52
Round 2: 0:52, 1:53, 2:54
Round 3: 0:52, 1:55, 2:55

Warm up:
30 incline sit-ups, 10 pull-ups, 10 dips
25 GHD sit-ups, 20 back extensions, 10 pull-ups, 10 dips
30 side crunches each side with 25 pound weight, 10 pull-ups, 10 dips

100420

Tuesday, 04.20.10: Tempo 85-95%

Choose ONE Of The Following Sports

Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

C2: 5:55, 5:55. The second half FELT 10% harder, so that should count for something.

100419

MONDAY, 04.19.10: 2X BY TIME
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD or CrossFit Main Site WOD
Choose ONE of the Following sports:
Swim: 2x8 min, Rest 2 min Between intervals
Bike: 2x15 min, Rest 2 min Between intervals
Run: 2x12min, Rest 2 min Between intervals
C2: 2x8min, Rest 2 min Between intervals
Cover as much distance as possible in each of the 2 intervals

C2 Total Distance: 4131 meters

100418

Bike: 21.16 miles
UNTIMED

100415

SATURDAY 100410
Five rounds for time of:
135 pound Back squat 20 reps
Handstand walk 20 yards

Did 25 wall-run steps instead of handstand walk. Time: 28:17

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

100414

Thursday 100408

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments.

Scaled to 115 pounds, which was light for the deadlifts, a bit heavy for the power cleans, and just right for the push jerks.

Time: 20:44

100413

Wednesday 100407

For time:
Row 500 meters
150 Double-unders
50 Burpees

Post time to comments.

Did 300 single-unders instead. Probably a bit more since I kept losing count.
Time: 14:04

100412

Tuesday 100406

Overhead Squat 5-5-5-5-5 reps

Post loads to comments.

95-105-115-120-90

Warm up:
30 sit-ups/10 pull-ups/10 dips
25 GHD sit-ups/25 back extensions/10 pull-ups/10 dips
2 minute plank/10 pull-ups/10 dips

Cash out:
row 500m/rest 1:00 x 4

100411

Bike: 30.30 miles
Time: 1:49:45

100409

Bike: 21.16 miles
Time: 1:19:15

100408

Sunday 100404

For time:
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-ups
1 Dumbbell Clean & Jerks
10 Weighted pull-ups

Use 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.

Post load and time to comments.

I used 25 pound dumbbells, which was light for the clean & jerks but just about right for the pull-ups. Also used a weight belt for the pull-ups. Time: 31:25

100407

1-10-1-20-1-30 reps of bench press

205-155-215 (PR)-135-185-95
Total: 990

Last time:
195-155-210 (PR)-135-185-95

100406

SATURDAY 100403
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Post times to comments.

1600 meters: 6:01
1200 meters: 5:01
800 meters: 3:15
400 meters: 1:28

100405

Friday 100402

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to 091020.

I rested a minute between rounds.
Pull: 52
Push-up: 68
Sit-up: 78
Squat: 123
Total: 321

100401

20 GHD Sit-ups/20 Back Extensions
10 pull-ups/10 dips
2 minute plank hold
10 pull-ups/10 dips
30x25 pound dumb bell side crunches each side.
90 second side plank hold with 25 pound dumb bell each side.
10 pull-ups/10 dips

3 mile run