Wednesday 100825
"Test 3"
Tabata Squat
Max reps of Muscle-ups in 4 minutes
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
Post score to comments.
Subbed 3:1 pull-ups and dips for muscle-ups.
Squats:
20-20-20-20-20-20-20-19 = 19
Pull-ups:
12+12+6 = 30
Dips:
12+6+6 = 24
Score is 19 x 8 = 152
Warm-up:
21-15-9 reps of the couplet:
GHD Sit-ups
back extensions with 25 pound plate
90 second plank
1 mile run
Tuesday, August 31, 2010
Monday, August 30, 2010
100830
Tuesday 100824
Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups
Post time to comments.
Compare to 040316.
Three rounds with 24" box jump instead of jump and touch. Time: 26:00
Warm-up:
1 mile run
Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups
Post time to comments.
Compare to 040316.
Three rounds with 24" box jump instead of jump and touch. Time: 26:00
Warm-up:
1 mile run
Labels:
CrossFit
Friday, August 27, 2010
Thursday, August 26, 2010
100826
Sunday 100822
400 meter Walking lunge
Post time and number of steps to comments.
15:02, 348 steps. Didn't want to push this one too hard on the first try since so many people were crippled for days by this one last time.
Warm-up:
25 incline sit-ups and 25 rotary torsos with 25 pound plate, 15 pull-ups, 15 dips, 15 overhead squats with 45 pound bar.
25 GHD sit-ups, 25 back extensions with 25 pound plate, 15 pull-ups, 15 dips, 15 overhead squats with 45 pound bar.
25 incline roman chair side bends with 25 pound barbell each side, 15 pull-ups, 15 dips, 15 overhead squats with 45 pound bar.
400 meter Walking lunge
Post time and number of steps to comments.
15:02, 348 steps. Didn't want to push this one too hard on the first try since so many people were crippled for days by this one last time.
Warm-up:
25 incline sit-ups and 25 rotary torsos with 25 pound plate, 15 pull-ups, 15 dips, 15 overhead squats with 45 pound bar.
25 GHD sit-ups, 25 back extensions with 25 pound plate, 15 pull-ups, 15 dips, 15 overhead squats with 45 pound bar.
25 incline roman chair side bends with 25 pound barbell each side, 15 pull-ups, 15 dips, 15 overhead squats with 45 pound bar.
Labels:
CrossFit
Wednesday, August 25, 2010
Tuesday, August 24, 2010
100824
Saturday 100821
30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar
Post time to comments.
Subbed GHD sit-ups for Toes to bar. Time: 27:12
Warm-up:
10 pull-ups, 10 bar dips, 10 overhead squats with 45 pound bar
10 pull-ups, 10 bar dips, 10 overhead squats with 45 pound bar
1/2 mile run
30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar
Post time to comments.
Subbed GHD sit-ups for Toes to bar. Time: 27:12
Warm-up:
10 pull-ups, 10 bar dips, 10 overhead squats with 45 pound bar
10 pull-ups, 10 bar dips, 10 overhead squats with 45 pound bar
1/2 mile run
Labels:
CrossFit
Monday, August 23, 2010
100823
Friday 100820
Three rounds for time of:
15 ft Rope Climb, 5 ascents
21 Ring dips
50 Squats
Post time to comments.
Subbed 50 jumping towel pull-ups for 15 ft Rope Climb, 5 ascents. Bar dips. Time: 27:16
Warm-up:
21-15-9 reps of the couplet:
GHD sit-ups, back extensions with 25 pound plate
Three rounds for time of:
15 ft Rope Climb, 5 ascents
21 Ring dips
50 Squats
Post time to comments.
Subbed 50 jumping towel pull-ups for 15 ft Rope Climb, 5 ascents. Bar dips. Time: 27:16
Warm-up:
21-15-9 reps of the couplet:
GHD sit-ups, back extensions with 25 pound plate
Labels:
CrossFit
Saturday, August 21, 2010
100821
Bike BO Loop, 30.34 miles ascent 1207 feet, time: 1:40:21, avg. 18.1 mph
Labels:
Bike Ride - Road
Friday, August 20, 2010
100820
Saturday 100814
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Compare to 100314.
Dip belt broke half-way through. Had to make do the rest of the way with barbell between crossed legs, which was much more difficult. Bodyweight 169.
45-70-80-80-45-55-45
last time:
45-70-80-90-80-80-80
Warm-up:
21-15-9 reps of the couplet:
GHD sit-ups, back extensions with 25 pound plate
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Compare to 100314.
Dip belt broke half-way through. Had to make do the rest of the way with barbell between crossed legs, which was much more difficult. Bodyweight 169.
45-70-80-80-45-55-45
last time:
45-70-80-90-80-80-80
Warm-up:
21-15-9 reps of the couplet:
GHD sit-ups, back extensions with 25 pound plate
Labels:
CrossFit
Thursday, August 19, 2010
100819
Friday 100813
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Subbed 2-1 double-unders. Anchored chest-to-knee sit-ups. Time: 9:11
Warm-up
15 pull-ups, 15 dips, 15 overhead squats with 45 pound bar
23 pull-ups, 15 dips, 15 overhead squats with 45 pound bar
15 pull-ups, 15 dips, 15 overhead squats with 45 pound bar
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Subbed 2-1 double-unders. Anchored chest-to-knee sit-ups. Time: 9:11
Warm-up
15 pull-ups, 15 dips, 15 overhead squats with 45 pound bar
23 pull-ups, 15 dips, 15 overhead squats with 45 pound bar
15 pull-ups, 15 dips, 15 overhead squats with 45 pound bar
Labels:
CrossFit
Tuesday, August 17, 2010
100817
Monday 100802
Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball
Post time to comments.
Subbed 2-1 single-unders for double-unders, and 45 pound barbell thrusters and 25 squats for wallball "2-fer-1s". Time: 10:39
Warm-up:
25 incline situps and 25 incline rotary torsos with 25 pound plate, 10 pull-ups, 10 dips
21 GHD sit-ups, 25 back extensions with 25 pound plate, 10 pull-ups, 10 dips
90 second plank, 10 pull-ups, 10 dips
1/2 mile run
Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball
Post time to comments.
Subbed 2-1 single-unders for double-unders, and 45 pound barbell thrusters and 25 squats for wallball "2-fer-1s". Time: 10:39
Warm-up:
25 incline situps and 25 incline rotary torsos with 25 pound plate, 10 pull-ups, 10 dips
21 GHD sit-ups, 25 back extensions with 25 pound plate, 10 pull-ups, 10 dips
90 second plank, 10 pull-ups, 10 dips
1/2 mile run
Labels:
CrossFit
Monday, August 16, 2010
100816
Sunday 100801
Five rounds for time of:
135 pound Squat clean thruster, 5 reps
10 Chest to bar pull-ups
Post time to comments.
115 pounds. Time: 13:53
Warm-up:
21-15-9 reps of GHD sit-ups/back extensions with 25 pound plate
10 dips, 90 second plank
10 dips, 45 pound barbell snatch 10 reps
10 dips, 45 pound barbell thruster 10 reps
1 mile run
Five rounds for time of:
135 pound Squat clean thruster, 5 reps
10 Chest to bar pull-ups
Post time to comments.
115 pounds. Time: 13:53
Warm-up:
21-15-9 reps of GHD sit-ups/back extensions with 25 pound plate
10 dips, 90 second plank
10 dips, 45 pound barbell snatch 10 reps
10 dips, 45 pound barbell thruster 10 reps
1 mile run
Labels:
CrossFit
Sunday, August 15, 2010
Saturday, August 14, 2010
Thursday, August 12, 2010
100812
6 rounds for time of:
Run 400 meters
25 Burpees
Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.
Post time to comments.
Regular burpees without bar. Time: 28:37
Warm-up:
21 GHD sit-ups, 21 back extensions with 25 pound plate, 10 pull-ups, 10 dips
15 GHD sit-ups, 15 back extensions with 25 pound plate, 10 pull-ups, 10 dips
9 GHD sit-ups, 9 back extensions with 25 pound plate
Run 400 meters
25 Burpees
Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.
Post time to comments.
Regular burpees without bar. Time: 28:37
Warm-up:
21 GHD sit-ups, 21 back extensions with 25 pound plate, 10 pull-ups, 10 dips
15 GHD sit-ups, 15 back extensions with 25 pound plate, 10 pull-ups, 10 dips
9 GHD sit-ups, 9 back extensions with 25 pound plate
Labels:
CrossFit
Wednesday, August 11, 2010
100811
Thursday 100729
"Isabel"
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed. Post time and load to comments.
95 pounds. Time: 4:41
Warm-up:
Warm Up:
30 incline sit-ups, 10 pull-ups, 10 dips
20 GHD sit-ups, 20 back extensions with 20 pound plate, 10 pull-ups, 10 dips
90 second plank, 10 pull-ups, 10 dips
"Isabel"
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed. Post time and load to comments.
95 pounds. Time: 4:41
Warm-up:
Warm Up:
30 incline sit-ups, 10 pull-ups, 10 dips
20 GHD sit-ups, 20 back extensions with 20 pound plate, 10 pull-ups, 10 dips
90 second plank, 10 pull-ups, 10 dips
Labels:
CrossFit
Tuesday, August 10, 2010
100810
Wednesday 100728
Run 5K
Post time to comments.
Compare to 100501
Achilles sore, so rowed 5k instead. Time 20:10.6.
Warm-up:
21 GHD sit-ups, 21 back extensions with 25 pound plate, 15 pull-ups, 10 dips
15 GHD sit-ups, 15 back extensions with 25 pound plate, 10 pull-ups, 10 dips
9 GHD sit-ups, 9 back extensions with 25 pound plate, 10 pull-ups, 10 dips
Run 5K
Post time to comments.
Compare to 100501
Achilles sore, so rowed 5k instead. Time 20:10.6.
Warm-up:
21 GHD sit-ups, 21 back extensions with 25 pound plate, 15 pull-ups, 10 dips
15 GHD sit-ups, 15 back extensions with 25 pound plate, 10 pull-ups, 10 dips
9 GHD sit-ups, 9 back extensions with 25 pound plate, 10 pull-ups, 10 dips
Labels:
CrossFit
Monday, August 9, 2010
100809
Tuesday 100727
"Roy"
Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups
Forgot to write down the reps for deadlift and did 20 reps instead. Three rounds, time: 25:28
Warm-up:
21-15-9 reps of the couplet:
GHD sit-ups, back extensions with 25 pound plate
"Roy"
Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups
Forgot to write down the reps for deadlift and did 20 reps instead. Three rounds, time: 25:28
Warm-up:
21-15-9 reps of the couplet:
GHD sit-ups, back extensions with 25 pound plate
Saturday, August 7, 2010
100807
Platteville Triathlon
35 length swim
16.32 mile bike ride
3.4 mile run
Official Time:
1:39:54
My stopwatch time:
1:43:45
I'm not sure why there's such a big difference between the times. Swim took 23:53, which was really slow and I was one of the last out of the water. My swim to bike transition took 2:24, and included a bathroom stop since I was a little demoralized. Made up for it on bike and run. Started passing people just before the bike turnaround and kept passing people through the hills home and through the run with a nice sprint to the finish.
35 length swim
16.32 mile bike ride
3.4 mile run
Official Time:
1:39:54
My stopwatch time:
1:43:45
I'm not sure why there's such a big difference between the times. Swim took 23:53, which was really slow and I was one of the last out of the water. My swim to bike transition took 2:24, and included a bathroom stop since I was a little demoralized. Made up for it on bike and run. Started passing people just before the bike turnaround and kept passing people through the hills home and through the run with a nice sprint to the finish.
Labels:
Bike Ride - Road,
Random
Thursday, August 5, 2010
100805
07.28.10 2x By Time
Run: 2x12min, Rest 2 min Between intervals
Cover as much distance as possible in each of the 2 intervals.
Post Distances To Comments
1.775 miles
1.8 miles
Total: 3.575 miles, 6:42 mile pace
Warm up:
20-15-10 reps of the couplet:
GHD sit-ups, back extensions with 25 pound plate
90 second plank
1 mile run
Run: 2x12min, Rest 2 min Between intervals
Cover as much distance as possible in each of the 2 intervals.
Post Distances To Comments
1.775 miles
1.8 miles
Total: 3.575 miles, 6:42 mile pace
Warm up:
20-15-10 reps of the couplet:
GHD sit-ups, back extensions with 25 pound plate
90 second plank
1 mile run
Labels:
CrossFit Endurance
Wednesday, August 4, 2010
100804
7.25.10 TEMPO 80-90%
Anaerobic Endurance Strength and Conditioning Rest Day
Choose ONE of the following sports:
80% for the first half, 90% for the last half. Choose distance based on your event.
Bike: SC: 10 mile , LC: 18 mile , U: 25 mile
Bike BO Loop, 30.31 miles. Time 1:50:26, avg. 16.5 mph
Anaerobic Endurance Strength and Conditioning Rest Day
Choose ONE of the following sports:
80% for the first half, 90% for the last half. Choose distance based on your event.
Bike: SC: 10 mile , LC: 18 mile , U: 25 mile
Bike BO Loop, 30.31 miles. Time 1:50:26, avg. 16.5 mph
Labels:
CrossFit Endurance
Tuesday, August 3, 2010
100803
07.24.10 5x Intervals
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
2:55
2:53
2:58
3:04
3:07
Warm-up:
25 incline sit-ups with 25 pound plate, 25 incline rotary torsos with 25 pound plate
20 GHD sit-ups, 20 back extensions with 25 pound plate
90 second plank
1 mile run
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
2:55
2:53
2:58
3:04
3:07
Warm-up:
25 incline sit-ups with 25 pound plate, 25 incline rotary torsos with 25 pound plate
20 GHD sit-ups, 20 back extensions with 25 pound plate
90 second plank
1 mile run
Labels:
CrossFit Endurance
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