Saturday, June 26, 2010
Friday, June 25, 2010
Thursday, June 24, 2010
Tuesday, June 22, 2010
100622
Tuesday 100622
"RJ"
Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups
Post time to comments.
Subbed 50 jumping towel pull-ups for 15 ft Rope Climb, 5 ascents. Time: 1:01:49
"RJ"
Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups
Post time to comments.
Subbed 50 jumping towel pull-ups for 15 ft Rope Climb, 5 ascents. Time: 1:01:49
Monday, June 21, 2010
100621
Monday 100621
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Post time to comments.
Time: 15:17
Warm up:
30 incline sit-ups, 10 pull-ups, 10 dips
30 GHD sit-ups, 10 pull-ups, 10 dips
90 second plank, 10 pull-ups, 10 dips
1 mile run
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Post time to comments.
Time: 15:17
Warm up:
30 incline sit-ups, 10 pull-ups, 10 dips
30 GHD sit-ups, 10 pull-ups, 10 dips
90 second plank, 10 pull-ups, 10 dips
1 mile run
Labels:
CrossFit
Saturday, June 19, 2010
100619
Bike 21.75 miles, time: 1:21:42
Swim 35 lengths, time: about thirty five minutes
Swim 35 lengths, time: about thirty five minutes
Labels:
Bike Ride - Road,
Random
Thursday, June 17, 2010
100617
Friday 100611
15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats
Post time to comments.
Time: 19:14
Previous best on Cindy was 11 full rounds plus 5 pull-ups and 10 push-ups on 091214
Warm up:
25 situps and 25 rotary torsos with 25 pound plate
30 GHD sit-ups, 15 back extensions with 25 pound plate
90 second plank
1 mile run
15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats
Post time to comments.
Time: 19:14
Previous best on Cindy was 11 full rounds plus 5 pull-ups and 10 push-ups on 091214
Warm up:
25 situps and 25 rotary torsos with 25 pound plate
30 GHD sit-ups, 15 back extensions with 25 pound plate
90 second plank
1 mile run
Labels:
CrossFit
Wednesday, June 16, 2010
100616
Tuesday 100615
For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball
Post time to comments.
45 pound barbell thrusters for wall-ball shots. Time: 23:53
Warm up:
30 GHD sit-ups, 15 back extensions with 25 pound plate, 15 pull-ups, 10 dips
30 roman chair side bends with 25 pound weight each side, 10 pull-up, 10 dips
1 mile run
For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball
Post time to comments.
45 pound barbell thrusters for wall-ball shots. Time: 23:53
Warm up:
30 GHD sit-ups, 15 back extensions with 25 pound plate, 15 pull-ups, 10 dips
30 roman chair side bends with 25 pound weight each side, 10 pull-up, 10 dips
1 mile run
Labels:
CrossFit
Tuesday, June 15, 2010
100615
Monday 100614
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Post time to comments.
Bench press was 135/135/145. Time 24:22
Warm up:
30 incline sit-ups, 90 second plank, 30 incline sit-ups
1 mile run
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Post time to comments.
Bench press was 135/135/145. Time 24:22
Warm up:
30 incline sit-ups, 90 second plank, 30 incline sit-ups
1 mile run
Labels:
CrossFit
Monday, June 14, 2010
100614
Sunday 100613
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Compare to 091118
Bar dips, time: 25:22.
Last time: 15:48 with 95 pounds, "I can't believe I actually considered going heavier."
Warm up:
30 incline sit-ups, 90 second plank, 30 incline sit-ups
1 mile run
Cool down:
10 pull-ups x 3
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Compare to 091118
Bar dips, time: 25:22.
Last time: 15:48 with 95 pounds, "I can't believe I actually considered going heavier."
Warm up:
30 incline sit-ups, 90 second plank, 30 incline sit-ups
1 mile run
Cool down:
10 pull-ups x 3
Labels:
CrossFit
Thursday, June 10, 2010
100610
Thursday 100603
"Randy"
75 pound Power snatch, 75 reps for time.
Post time to comments.
Time: 17:16 Focused on form over speed.
Warm up, three rounds of:
30 GHD sit-ups, 15 back extensions with 25 pound plate, 10 pull-ups, 10 dips
"Randy"
75 pound Power snatch, 75 reps for time.
Post time to comments.
Time: 17:16 Focused on form over speed.
Warm up, three rounds of:
30 GHD sit-ups, 15 back extensions with 25 pound plate, 10 pull-ups, 10 dips
Tuesday, June 8, 2010
100608
Wednesday 100602
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
Compare to 091101
4 x 1/2 mile run, walk four laps for recovery
2:37
2:41
2:41
2:41
mile pace = 5:20
Last time:
4 x 1/2 mile run
2:38
2:40
2:45
2:45
mile pace = 5:24
Warm up:
30 GHD sit-ups, 15 back extensions with 25 pound plate, 40 push-ups
30 roman chair side bends with 25 pound weight each side, 20 pull-ups
20 GHD sit-ups, 15 back extensions with 25 pound plate, 30 push-ups
Half mile run
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
Compare to 091101
4 x 1/2 mile run, walk four laps for recovery
2:37
2:41
2:41
2:41
mile pace = 5:20
Last time:
4 x 1/2 mile run
2:38
2:40
2:45
2:45
mile pace = 5:24
Warm up:
30 GHD sit-ups, 15 back extensions with 25 pound plate, 40 push-ups
30 roman chair side bends with 25 pound weight each side, 20 pull-ups
20 GHD sit-ups, 15 back extensions with 25 pound plate, 30 push-ups
Half mile run
Labels:
CrossFit
Monday, June 7, 2010
100607
Tuesday 100601
Shoulder Press 5-5-5-5-5 reps
Post loads to comments.
95-105-115-120-120
Warm up:
25 incline sit-ups and 25 rotary torsos with 25 pound plate, 10 pull-ups, 10 dips
20 GHD situps, 20 back extensions with 25 pound plate, 15 pull-ups, 15 dips
90 second plank, 15 pull-ups, 15 dips
1 mile run
Cool down:
2k row, time: 7:43.1
Shoulder Press 5-5-5-5-5 reps
Post loads to comments.
95-105-115-120-120
Warm up:
25 incline sit-ups and 25 rotary torsos with 25 pound plate, 10 pull-ups, 10 dips
20 GHD situps, 20 back extensions with 25 pound plate, 15 pull-ups, 15 dips
90 second plank, 15 pull-ups, 15 dips
1 mile run
Cool down:
2k row, time: 7:43.1
Labels:
CrossFit
Saturday, June 5, 2010
100605
Bike in the rain 15.07 miles, time: 53:37
Swim 30 lengths, time approximately 25 minutes
Swim 30 lengths, time approximately 25 minutes
Labels:
Bike Ride - Road,
Random
Thursday, June 3, 2010
100603
Wednesday 100526
Three rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps
For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.
Did Pack scaling:
Pack
Three rounds for time of:
30 seconds L-sit
45 pound barbell Good mornings, 15 reps
30 Abmat sit-ups
25 pound plate Back Extensions, 15 reps
Subbed GHD sit-ups for abmat sit-ups. First two rounds L-sit unbroken. Third round 16/14. Time: 14:21
Cool-down:
(10 pull-ups/10 dips/500 meter row) x 2
Three rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps
For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.
Did Pack scaling:
Pack
Three rounds for time of:
30 seconds L-sit
45 pound barbell Good mornings, 15 reps
30 Abmat sit-ups
25 pound plate Back Extensions, 15 reps
Subbed GHD sit-ups for abmat sit-ups. First two rounds L-sit unbroken. Third round 16/14. Time: 14:21
Cool-down:
(10 pull-ups/10 dips/500 meter row) x 2
Labels:
CrossFit
Wednesday, June 2, 2010
100602
Tuesday 100525
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Subbed 95 pound sumo dead lift high pull because of some shoulder pain.
Time: 8:49
Warm-up:
25 incline situps with 25 pound plate, 25 incline rotary torsos with 25 pound plate
30 roman chair side bends with 25 pound dumbbell each side
20 GHD sit-ups, 20 back extensions
2.5 mile run
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Subbed 95 pound sumo dead lift high pull because of some shoulder pain.
Time: 8:49
Warm-up:
25 incline situps with 25 pound plate, 25 incline rotary torsos with 25 pound plate
30 roman chair side bends with 25 pound dumbbell each side
20 GHD sit-ups, 20 back extensions
2.5 mile run
Labels:
CrossFit
Tuesday, June 1, 2010
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