WOD - 091217

CrossFit Total

1RM Back Squat - 195#
1RM Press - 105#
1RM Deadlift - 275#

Total: 575# (PR by 10#)

PR on deadlift (previous PR was 265#). When I did the lift, I thought my previous PR was 275, and I was only trying to match it, which I think mentally helped prepare me to perform the lift. I'm surprised it wasn't much lower given that I haven't worked out consistently in months. Previous PR on back squat was 225#, so off there, though I took it easy as I felt a little tweak in my back on the heavier reps. Tied PR on press. Couldn't lock out 110#.

WOD - 091210

3 rounds for time:

20 ring push-ups
20 sit-ups
20 push press (65#)
20 double unders

time: 22:50

Ring push ups very slow. Had to break to sets of 2 by the middle of the 2nd round. Everything else not too bad.

WOD - 091208

3 rounds for time:

10 renegade rows (12# dbs)
20 lunges
30 sit-ups
40 squats
50 jump ropes

time: 18:31

WOD - 091202

Taken from CrossFit Cedar Park:

800m run (2 laps around block)
10 kb swings (used 35# dumbell)
10 push-ups
1 deadlift (used 95# - sharing bar with someone else)
9 push-ups
2 deadlifts
8 push-ups
3 deadlifts
...
1 push-up
10 deadlifts
10 kb swings
800m run

time: 19:42

Next time, much heavier on deadlifts. 95# a little easy.

WOD - 091130

3 rounds for time:
15 db power snatch (20#), right arm
15 sit-ups
15 db power snatch (20#), left arm
15 burpees

time: 13:54

WOD - 091118

21-15-9

double unders
wall ball
kb swings (35# db)
400m run

time: 17:30

Should have finished in 12:something, but I took a bunch of sand to the face during the first round of wall balls and had to stop to remove and rinse my contact lenses (surprisingly hard to do in the middle of a workout). The perils of homemade equipment, I guess. Double unders were unbroken, which was nice. The rest wasn't too bad.

WOD - 091110

400m run
15 push press (65#)
500m row
15 push press (65#)
400m run
15 push press (65#)
500m row
15 push press (65#)

time: 13:30

Should have gone heavier (or more reps). Was able to do the whole thing basically without resting.

WOD - 091106

4 Rounds for Time:
20 overhead lunges (25# plate)
10 burpees
10 deadlifts (135#)

time: 16:11

Made this one up. Not easy, but not super challenging either.. Should have gone 5 rounds. Could have gone heavier on deadlifts and added more burpees.

WOD - 091103

"Helen"

3 rounds for time:
400m run
21 kb swings (35# db)
12 pull-ups

time: 14:10

Felt good. Can probably increase kb weight next time. Could probably push a little harder also.

I've missed recording several workouts over the last few weeks. Among those I failed to record:

4 rounds for time:
10 SDHP (65#)
10 dips (alternated bar and rings)
10 double unders

time: 12:something

Baseline:
500m row
40 squats
30 sit-ups
20 push-ups
10 pull-ups

time: 14:something (completely fell apart after the row; didn't eat enough prior to workout; felt like I was going to pass out, and had to sit for several minutes to recover)

WOD - 091709

4 rounds for time of:
10 renegade rows (12# dbs)
30 sit-ups (abmat)
400m run

time: 20:01

Felt a lot better than I expected. I don't know if it has more to do with being on Paleo for 3 days, or the cooler weather, but I felt great, though my time isn't great. Splits were 4:21, 4:53, 5:27, and 5:20.

WOD - 090203

"Cindy"

As many rounds as possible in 20 minutes of the following:
5 pull-ups
10 push-ups
15 squats

Total rounds completed: 8

Compare to 090604. Ugh, very bad. Push ups very weak (more so than I can remember) . Triceps were shaking after the second round, and had to break up into sets of 3 or 2 for remaining rounds. A real struggle. Generally felt weak.

C2 - 090901

More "get acquinted with the rower" workout progression (with some modifications), from C2.

4x4min (3min recovery). Aiming for 22-24spm @ 130Watts

1: 130W @ 23 spm (warm up)
2: 131W @ 23spm
3: 130W @ 22spm
4: 132W @ 22 spm

total distance: 3456m

This felt harder and more anaerobic. May need to decrease damper setting (currently at 5).

C2 - 090831

First workout on the C2. Following their "get acquinted with the rower" workout progression (with some modifications).

4x4min (3min recovery). Aiming for 20-22spm @ 130Watts

1: 85W @ 20 spm (warm up)
2: 131W @ 20spm
3: 129W @ 22spm
4: 141W @ 21 spm

total distance: 3420m

Found it a little challenging to pull 130W at only 20-22spm. Still, good intro to the rower.

WOD - 090722

10 deadlift (155#)
20 sit-ups
400m run

4 rounds for time

time: 19:02

Really slow. Gassed during deadlifts in round 2 and sufferred through the rest. Ugh.

WOD - 090716

Walking lunge 100 ft.
21 Double Unders
21 Sit-ups

Walking lunge 100 ft.
18 Double Unders
18 Sit-ups

Walking lunge 100 ft.
15 Double Unders
15 Sit-ups

Walking lunge 100 ft.
12 Double Unders
12 Sit-ups

Walking lunge 100 ft.
9 Double Unders
9 Sit-ups

Walking Lunge 100 ft.
6 Double Unders
6 Sit-ups

time: 19:20

Compare to 090614. Slower by a couple of minutes. Heat was a factor (so was eating crap for a week with no workouts). Double unders were good, though.

WOD - 090707

21-18-15-12-9-6-3 rep rounds of:

185 pound front squat [sub'd 95#]
GHD sit-up [sub'd abmat sit-ups]

time: 25:something

Brutal. Absolutely brutal. Was lucky to finish. Started with 115# and dropped to 95# halfway through the first set when it was apparent the weight was too high. This was much harder than I thought it would be. Front squat form was mostly decent though my wrists were hurting at the end, probably indicating that the weight was moving forward and my elbows/chest weren't high.

WOD - 090702

10 deadlift (used 155#)
10 burpees
5 rounds for time

time: 9:58

Compare to 090507 and 081217. Almost hit my PR on this one. Should have pushed harder. Deadlifts felt heavy after so much lower body work earlier this week. Glutes, quads, and hams really sore.

WOD - 090630

300 jump rope
200 lunges
100 squats
50 sit-ups
25 superman
for time

time: 23:25

Compare to 081003. Much slower this time. Lunges and squats were tough. Breezed through the jump rope and sit-ups. Cooler outside today (90s) - felt nice.

WOD - 090625

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps [sub'd 75#]
6 Push-ups
9 Squats
Rest 1 minute.

Repeat for a total of 5 cycles. Start over with Power Cleans each cycle.

Total up rounds and fractions of rounds for each cycle.

Round 1: 3 + cleans + push-ups + 6 squats
Round 2: 3 + cleans + push-ups
Round 3: 2 + cleans + push-ups + 6 squats
Round 4: 2 + cleans + 3 push-ups
Round 5: 2 + cleans + push-ups

Kept weight low because shoulder still recovering. push-ups were limiting factor. very hot in garage (100+ degrees).

Before the WOD: shoulder PT with Mike.

WOD - 090623

400m run
21 kettlebell swings (20#)
12 push-ups
4 rounds for time

time: 15:40

Adapted this one from crossfit.com. Rx was 1.5 pood kettlebell and handstand push-ups with only three rounds. Our kettlebell is only 20#, and my shoulder is still recoverying from AC joint separation, so I did modified push-ups. Added an extra round since this was a little easy. Should have done 5, though it was really hot outside again (and will be all week).

Shoulder feels pretty good today. Weak with some pain when directly overhead, but otherwise feels better than it has in a while. Still a couple of weeks of PT to go.

WOD - 090622

4 rounds, each for time, of:
800m run

Times:
1 - 4:05.5
2 - 4:28.3
3 - 4:56.2
4 - 4:36.8

Did this one at a local track, so the distance was legit. Was shooting for under 5:00, so I feel this is a good start though obviously not fast.

Before the WOD: shoulder therapy with Mike at Tillman PT.
Arm bicycle (10min)
1000m row (4:24)
95# shrugs (100 reps)
8# 45deg shoulder raise (50 reps)
push ups (40 reps)
sleeper stretch (30 reps)
pulley stretch thing (2 min)
ice

WOD - 090618

Shoulder therapy with Mike at Tillman Therapy (recovering from AC joint strain / shoulder impingement):
electrical stimulation on AC joint + ice (10 min)
1000m row (4:40)
barbell shrugs (45#)
rotator cuff warmup (6-movement extension/flexion with resistance band, 30 reps)
"T's" (reverse dumbbell shoulder raise, 3#, 30 reps)
"Arnolds" (another shoulder raise variant, 3#, 50 reps)
push-ups (had to do some on knees, some pain; 40 reps)
ice

Workout:
4 rounds for time:
400m run
50 squats

time: 19:03

Compare to 080714. 100 degrees outside.

WOD - 090616

"Annie"
50-40-30-20-10
double unders
sit-ups

time: 17:23

Did this one as rx'd. Doubles were slow but steady. Sit-ups pretty steady also (unanchored using abmat). Compare to 080926 (slower this time, but did mostly singles last time).

WOD - 090614

Walking lunge 100 ft.
21 Double Unders
21 Sit-ups

Walking lunge 100 ft.
18 Double Unders
18 Sit-ups

Walking lunge 100 ft.
15 Double Unders
15 Sit-ups

Walking lunge 100 ft.
12 Double Unders
12 Sit-ups

Walking lunge 100 ft.
9 Double Unders
9 Sit-ups

Walking Lunge 100 ft.
6 Double Unders
6 Sit-ups

time: 17:04

Original WOD as written had pull-ups instead of double unders (I sub'd because my shoulder is still healing). Did this one in the heat of the day, and mowed the yard right before. Felt awesome. Semi-breakthrough on double unders, as I was able to keep a good rhythm on the last several sets; was able to keep a consistent rhythm of one-single/one double, which isn't perfect but is far better than no consistency. Also, feel like I have the quick wrist movement down pretty well for double unders now.

WOD - 090611

Back Squat 5-5-5-5-5 [115-115-115-115-115]


followed by


Back Squat 1-1-1-1-1 [started with 115, ended with 200]


Compare to 090203. Worked out with a friend who hadn't done back squats before, so we took it easy. Could have gone heavier, but this was a good start since it's been a while since going heavy.


Also, saw doctor for shoulder pain, and he diagnosed shoulder impingement. Watched this video which was really helpful. My posture is bad and needs lots of improvement. Made appointment with Mike at Tillman PT for Monday. Looking forward to finding out how I can keep crossfitting while the shoulder heals.

WOD - 090609

Five rounds for time of:

75 pound Thrusters, 21 reps [sub'd 45# bar and 20# dumbbells, alternating each round]
21 Double-unders [sub'd 42 single unders]

time: 17:06

Thrusters were tough, even at 45#. Shoulder really hurt during and after. Dumbbell thrusters were a little harder though weight was lighter. Broke into sets of 5 for last three rounds. Did a few double unders the first round, but completely gassed so went to singles for the rest. Should have done doubles, as singles were too easy and felt like rest.

WOD - 090607

"Helen"

Three rounds for time:

Run 400 meters [sub'd run around our block, ~380m]
1 1/2 pood Kettlebell x 21 swings [sub'd 20# kb, it's what we have]
12 Pull-ups [rx'd]

time: 11:27

Run was slow, needs work. KB swings were unbroken and too easy (need a heavier kb or to sub dumbbells). Pull-ups were 6-6, 4-4-4, 2-2-2-2-2-2. Really freakin hot outside.

TODO: Running clock pull-ups / thrusters

Just making note of this one (for future workout): http://optimumperformancetraining.blogspot.com/2009/06/friday-june-5-2009.html

running clock alternating chin ups and db thrusters (25lbs/h)perform 1 chin up the 1st minute, 2 thrusters the 2nd minute, 3 chin ups the 3rd minute on and on alternating movements per minute until you cannot complete the required reps for the exercise within the minutepost minutes achieved and reps to comments.

WOD - 090604

"Cindy"

As many rounds as possible in 20 minutes of the following:
5 pull-ups
10 push-ups
15 squats

Total rounds completed: 9

Compare to 090209. Did this one with Kyle, and we both completed 9 rounds. Pull ups were unbroken. Push ups are weak. Squats not bad. Pace was pretty steady but not quick, so could have pushed harder I think. Shoulder still hurts. Spent some time on the foam roller after the WOD.

WOD - 090603

"Mr. Joshua"

400m run
30 GHD sit-ups (scaled to Abmat situps, 20 reps)
15 deadlift, 225#, (scaled to 135#, 10 reps)

5 rounds for time (scaled to 3 rounds)

time: 12:06

Compare to 081203.

Back on the wagon. Worked out with my buddy Kyle (his first CF workout), so we scaled pretty substantially. Still, this was a good way to get back into CF. Trying for 3x/week for the next several weeks.

WOD - 090514

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by 10 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.

pull-ups: 10-8-6-6-4-4-3-3 (44)
push-ups: 8-4-6-5-4-4-3-3 (37)
sit-ups: 10-10-10-9-9-8-8-7 (51)
squats: 8-8-8-8-8-8-8-8 (64)
total: 196

Compare to 081017. 100 reps short of last time. Oy vey.

090507

10 deadlift (used 155#)
10 burpees
5 rounds for time

time: 13:13

Compare to 081217. I worked out at home with a partner, and we only had one bar, so we bunched up a few times. I'm confident I could have finished under 12, still 2 minutes slower than last time. Taking 2.5 months off has really taken a toll. But it felt great to work out again.

WOD - 090216

7 rounds for time:
10 SDHP (95# rx, I scaled to 75#)
10 ring dips (I sub'd bar dips)
for time

time: 14:30

Dips were limiting factor. My pressing strength needs lots of work.
Compare to 080909. Time is much better, though I did ring dips last time.

WOD - 090214

"Fran"
21-15-9
Thrusters (95# - scaled to 75#)
Pull-ups
for time

time: 7:56 (PR w/75#)

Compare to past Frans. Bumped weight from 65# (last time) to 75#, and my time was within 30 secs (just under 8min this time), so calling this a PR. Met-con was biggest issue as usual (chest felt like it was going to explode, and I was dizzy most of the second and third rounds). Strength is getting better, as 75# wasn't bad and pull-ups weren't either.

Recorded a video for form check (most reps look legit):

WOD - 090210

Deadlift
1-1-1-1-1-1-1

185-205-215-235-245-255-265(PR)-275(fail)

Felt good, so went for one more after 265 (a PR). Got 275 off the ground, but couldn't complete the rep.

WOD - 090209

"Cindy"
As many rounds as possible in 20 minutes of the following:
5 pull-ups
10 push-ups
15 squats

Rounds: 11+5 pull-ups+10 push-ups

I thought I'd get at least 15, but this was harder than I thought. Push-ups are the limiting factor.

WOD - 090205

Five rounds for time of:

2 pood Kettlebell swings, 25 reps (sub'd 35# dumbbell)
25 GHD Sit-ups (sub'd abmat sit-ups)
25 Back Extensions (sub'd superman)
25 Knees to Elbows

time: 32:30

Grip suffered trying to swing the dumbbell like a kettlebell. Also, knees to elbows were tough, and form and range of motion really suffered at the end.

WOD - 090203

Back Squat
5-5-5-5-5

95-135-155-165-175

Last two reps of last two sets were tough, so I think 175 is close to my 5 rep max. Will shoot for 185+ next time. Recorded a vid to check my depth:

WOD - 090202

30 muscle-ups for time

If you can't do a muscle-up, sub 120 pull-ups and 120 dips.

Time: 24:13

I can't do a muscle-up, so I sub'd the 120 pull-ups and dips. I did bar dips, as my shoulder is still sore (I think from bursitis). Did sets of 3, alternating movements, 40 times. Pull-ups were no problem. Dips were hard, but not too hard. Rested 5-10 secs between each set. Foam roller angels afterward to loosen shoulder.

WOD - 090130

400m run
50 wall ball (20#)
4 rounds for time

time: 26:00

Lots of wall ball. back was stiff again, though not as bad. Started with sets of 10, ended with sets of 5.

Last crossfit workout at Tillman for a while. I will miss them!

WOD - 090129

10 deadlift
10 hang clean
10 front squat
6 rounds for time (started out as 10 rounds, but altered mid-workout)

time: 23:40

I used 65#, and though the weight wasn't heavy my back became very stiff again around round 3 and it was very difficult to complete without what felt like a ton of rest. 10 rounds would have been killer. Lower back is sore again today.

WOD - 090126

Tabata "Mess Up My Lower Back"

Tabata intervals of the following:
kb swings (1 pood)
dumbbell cleans (20#)
dumbbell thrusters
kb squats
no rest between exercises (except for 10s standard tabata rest)

splits:
kb swings: 13-12-11-12-11-11-10-10 (90)
db cleans: 5-6-5-5-5-5-5-5 (41)
db thrusters: 3-3-3-3-2-2-2-2 (20)
kb squats: 2-3-3-3-3-3-3-3 (23)
total: 174

Lower back was definitely the limiting factor here; got very still during db cleans, and thrusters were very difficult. I recovered quickly, so I think the back definitely did me in on this one. Will stretch it thoroughly this week per Dave's instructions.

WOD - 090123

50 ft walking overhead lunges (rx: 45# bar, I used 35#)
21 burpees
5 rounds for time

time: 21:04

WOD - 090121

Fitness Testing
push-ups in 1 min: 37
sit-ups in 1 min: 51
400m sprint: 1:01
Tabata squats: 100

Compare to 080903

Improved slightly in everything but Tabata squats.

Push Press
7-7-7
65# (warm up) - 85# - 95# - 115#
Felt good. 115# was hard for 7.

WOD - 090119

20 bounding lunges
20 dumbell hang cleans (used 25#)
5 rounds for time

time: 19:09

May as well have called this one "burning quads". Need to work on hang clean form.

090117

Supplemental work at home:

started with a basic warm-up (3 min jump rope, 3 rounds of squats, push-ups, sit-ups, and jumping jacks)

butterfly pull-up practice: getting better; started with small circles, working my way up to a full pull-up

bench press: testing 1 rep max (1RM); ended up at 155 (PR). Attempted 160 but no good.

deadlift: testing 1RM: ended at 255 (PR); tried 260 and failed

WOD - 090116

10 sit-ups (rx: GHD, I used abmat)
10 back extensions (rx: GHD, I did supermen)
30 thrusters (rx: 95#, used 65#)
50 pull-ups (rx'd)

30 sit-ups
30 back extensions
20 thrusters
35 pull-ups

50 sit-ups
50 back extensions
10 thrusters
20 pull-ups

for time

time: 29:32

Tough one. Scaled heavily, and still a real challenge. Did sets of 10 and 5 on thrusters, and sets of 5 on pull-ups.

WOD - 090114

400m run
50 kettlebell swings (used 14kg )
50 squats
4 rounds for time

time: 27:46

Pushed hard through this one thanks to good pacing by Robin. First set of kb swings were unbroken, followed by sets of 10 and 5 in later rounds. Back was really tight in rounds 3 and 4, moreso than ever before.

WOD - 090112

Squat Ladder

With a continuously running clock, complete one squat in minute one, two squats in minute two, three in minute three... continue in this fashion until you are no longer able to complete the required number of squats within that minute.

rounds completed: 16 (using 65#)

Just finished round 16, and didn't even attempt round 17. Was dripping sweat and quads were burning by the end. Not to bad through round 11, but things started to get hard in round 12. Next time more weight.

WOD - 090109

21-15-9
wall ball (20#)
thrusters (rx 95#, I used 65#)
pull-ups
for time

time: 14:something

Gassed very quickly (during first round of thrusters), but from a strength perspective not too bad. Wall ball unbroken then sets of 5. Thrusters were 10-11, 5-5-5, 5-4. Pull ups were sets of 5.

WOD - 090107

40 push-press (tried 65#, ended up using 45#)
30 squats
20 ring dips (ended up jumping because of shoulder pain)
10 double unders
3 rounds for time

time: 18:something

Had to modify heavily because of a sharp pain in my left rear delt. Really hurt on pressing stuff (especially dips).

WOD - 090106

Tabata:
kettlebell SDHPs (used 1 pood)
sit-ups
dumbbell hang cleans (used 15#)
strict press (used 45# bar)

results:
SDHPs: 14-12-12-12-10-10-10-10 (90)
sit-ups: 10-10-10-10-11-10-10-10 (81)
db HCs: 9-9-9-9-9-8-9-10 (72)
press: 5-5-6-6-6-5-5-6 (44)
total: 287

WOD - 090102

AMRAP in 20 min:
5 OHS (used 45#)
10 ring dips
15 KB swings (1 pood)

total: 5 rounds

Started OHS with 65#, but too heavy (lots of wrist pain). Ring dips were really slow, had to do singles for last couple of sets. Shoulders and chest were really tight.