Eric's CrossFit Log

SS - 100203

2010-02-03T09:02:00.000-06:00

Current BW: 161#

Squat: 180 (+5)

Bench Press: 120 (+5)
Deadlift 230 (+5)

Started getting sick early Friday (right after last workout) and was sick all weekend with flu-like symptoms (aches, fever, congestion, etc.). Had to miss Monday's workout, and didn't eat well all weekend (not enough calories). Thought about holding back on weight for today, but decided to increase 5# on everything. Wasn't too bad. Still a little weak, but able to manage the weights.

SS - 100129

2010-01-29T08:46:00.000-06:00

Squat: 175 (+5)
Press: 95 (+10)
Power Clean: 105 (+10)

Squats felt strong. Accidentally added 10# to the press (had only intended to add 5#, and would prefer 2.5# increments but I don't have small enough plates). Press wasn't too bad, but started to get heavy near the end of the last two sets. Power cleans weren't terrible but my form needs improvement.

SS - 100127

2010-01-27T08:43:00.000-06:00

Squat: 170x5x3 (+5)
Bench Press: 115x5x3 (+5)
Deadlift: 225x5x1 (+5)

Squats strong. Bench not bad. Deadlifts not bad.

SS -100125

2010-01-25T09:05:00.002-06:00

BW: 160#

Squat: 165x5x3 (+5)
Strict Press: 85x5x3 (first time doing these on this program)
Power Clean: 95x5x3 (first time doing these on this program)

Squat felt strong; could have gone heavier. Press a good starting point; heavy on last set. Power clean was conservative; could have gone heavier, but hadn't done these on a program like this, so started a little low.

SS - 100122

2010-01-22T08:28:00.002-06:00

Had to re-start. Last time I worked out, I injured my lower back and needed several days of rest before I felt ready to lift again.

BW: 159#

Squat: 160x5x5 (+5 from last time)
Bench Press: 110x5x3 (+2.5)
Deadlift: 215x5x1 (+5)

Felt strong overall. Also started using a belt, which really seems to help.

SS - 100111

2010-01-11T09:48:00.003-06:00

Starting Strength, Day 1

Starting Body Weight: 159#

Squat: 3x5 155#
Bench Press: 3x5 105#
Deadlift: 1x5 215#

Today was focused on trying to find good starting weights. I scaled my 1RMs and tried to pick good starting points. Squats were very hard on last set. Bench wasn't too bad but my left shoulder started to hurt during warm-up, so I kept the weight lower to start. Deadlifts felt heavy, but not as heavy as squats.

Fitness Goals for 2010

2010-01-06T08:41:00.002-06:00

Maintain body weight ~ 150#

Strict Press 1RM: 130# (currently 105#)
Squat 1RM: 300# (currently 205#)
Bench Press 1RM: 185# (currently 150#)
Deadlift 1RM: 375# (currently 275#)
Power Clean 1RM: 200# (current 1RM unknown)

15 strict pull-ups
1 muscle up

C2 500m row: 1:40
400m run: 1:25

My goals for 2010 are primarily strength focused, though I want to improve my endurance and metabolic conditioning also. I plan to implement Rippetoe's barbell strength program (a 3 day/week program) to begin the year, supplementing with CrossFit workouts 2-3 times/week.

WOD - 100106

2010-01-06T08:37:00.000-06:00

As many rounds as possible in 20 minutes:

5 pull-ups
10 push-ups
15 sit-ups
20 squats
400m run

finished 4 rounds in 20:44

WOD - 091217

2009-12-18T09:06:00.002-06:00

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

2009-12-11T08:31:00.003-06:00

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

2009-12-09T08:33:00.001-06:00

3 rounds for time:

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

time: 18:31

WOD - 091202

2009-12-03T08:43:00.003-06:00

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

2009-12-01T08:30:00.001-06:00

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

2009-11-19T08:42:00.002-06:00

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

2009-11-11T17:46:00.001-06:00

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

2009-11-06T08:37:00.002-06:00

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

2009-11-04T07:45:00.002-06:00

"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

2009-09-18T09:18:00.003-05:00

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

2009-09-03T09:32:00.003-05:00

"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

2009-09-03T09:29:00.002-05:00

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

2009-09-03T09:24:00.002-05:00

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

2009-07-22T11:59:00.002-05:00

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

2009-07-16T20:14:00.002-05:00

WOD - 090707

2009-07-08T09:14:00.002-05:00

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

2009-07-02T21:25:00.003-05:00

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

2009-06-30T20:36:00.002-05:00

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

2009-06-25T20:56:00.002-05:00

"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

2009-06-23T20:34:00.002-05:00

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

2009-06-22T20:21:00.002-05:00

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

2009-06-18T21:19:00.002-05:00

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

2009-06-16T20:48:00.002-05:00

"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

2009-06-14T15:19:00.002-05:00

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

2009-06-12T19:03:00.002-05:00

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

2009-06-10T10:41:00.002-05:00

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

2009-06-07T18:29:00.003-05:00

"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

2009-06-05T09:04:00.000-05:00

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

2009-06-05T09:01:00.000-05:00

"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

2009-06-03T09:24:00.000-05:00

"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

2009-05-14T15:43:00.000-05:00

"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

2009-05-08T08:23:00.001-05:00

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

2009-02-16T19:38:00.000-06:00

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

2009-02-14T21:01:00.000-06:00

"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

2009-02-10T19:13:00.000-06:00

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

2009-02-09T20:02:00.001-06:00

"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

2009-02-05T19:58:00.000-06:00

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

2009-02-03T19:52:00.000-06:00

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

2009-02-02T19:37:00.000-06:00

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

2009-01-30T20:06:00.000-06:00

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

2009-01-30T09:07:00.000-06:00

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

2009-01-26T21:07:00.000-06:00

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

2009-01-23T20:17:00.000-06:00

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

time: 21:04

WOD - 090121

2009-01-21T21:20:00.000-06:00

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

2009-01-19T19:44:00.001-06:00

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

2009-01-17T13:15:00.000-06:00

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

2009-01-16T22:36:00.000-06:00

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

2009-01-14T20:04:00.000-06:00

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

2009-01-13T09:12:00.000-06:00

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

2009-01-10T15:29:00.000-06:00

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

2009-01-07T20:08:00.000-06:00

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

2009-01-06T20:04:00.000-06:00

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

2009-01-02T21:58:00.000-06:00

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.

WOD - 081229

2008-12-30T10:20:00.000-06:00

coming off a one week break...

AMRAP in 20 min:
5 thrusters
7 hang cleans
10 SDHPs
men: 95#, women: 65#

total: 6 2/3 rounds at 65#

Warmed up with 75#, but it just felt too heavy on the thrusters. Bumped back to 65# and that felt a little light. Really had to dust the cobwebs off for this one. Felt really tight and sluggish, which is expected after a week of laying around and eating very poorly.

WOD - 081219

2008-12-19T21:03:00.000-06:00

10-20-30 reps
Med ball slams (20#)
Walking lunges
OHS (95# men, 45# women - I used 45#)
for time

time: 14:40

I feared the OHS, but they weren't bad at all. Did 10 and 20 unbroken and finished the last set with 10-5-5-10. Could have gone to 65# I think.

WOD - 081217

2008-12-17T20:08:00.000-06:00

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

time: 9:45

Should have gone heavier (175# or more).

WOD - 081215

2008-12-15T20:34:00.000-06:00

"The Filthy Fifty"
50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunges (50 steps)
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
For Time

time: 47:42

WOD - 081210

2008-12-10T19:55:00.000-06:00

"Fran"
21-15-9
Thrusters (95# - scaled to 65#)
Pull-ups
for time

time: 7:30 (PR)

still using women's weight, but after trying a couple at 95#, it's clear I have a long way to go.

WOD - 081208

2008-12-10T13:38:00.000-06:00

AMRAP in 20 min:
15 pull-ups
15 ring push-ups
15 back extensions (sub'd superman)
15 GHD sit-ups (sub'd ab-mat situps)

total: 4 complete rounds

Pull-ups very difficult due to lat/bicep fatigue from previous WOD.

WOD - 081205

2008-12-06T16:43:00.000-06:00

With a continuously running clock, for 20 minutes:

Max pull-ups
Max push-ups

Count total reps of each

Totals: 104 pull-ups/104 push-ups

First round of pull-ups was 22, I think a PR. From there, rounds of 6 until final few rounds (5,4,3,etc.). First round of push-ups was 20, but was pacing myself a bit more for better consistency. Most rounds were 5.

WOD - 081203

2008-12-03T20:03:00.000-06:00

"Mr. Joshua"

400m run
30 GHD sit-ups (I did Abmat situps)
15 deadlift (225#, I scaled to 155#)
5 rounds for time

time: 24:01

felt good; deadlifts were sets of 5; sit-ups and run unbroken

WOD - 081201

2008-12-01T20:02:00.000-06:00

21-15-9

SDHPs
Push press
Front Squat
400m run

for time

time: around 18min (I think - timer accidentally stopped at 14min); used 65# for everything

WOD - 081126

2008-12-01T14:47:00.000-06:00

Dumbbell Bear

Every minute on the minute for 20 minutes perform the following:

5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Thrusters

Loading should equal 45% of bodyweight. I scaled to 20# (~26% of bodyweight).

Finshed all 20 rounds, but form really terrible on cleans for the last several rounds. Kept good pace throughout, never really had to think about stopping though it was definitely a tough workout. Back really killed the next day, and continues to hurt almost a week later. Ouch.

WOD - 081124

2008-11-25T09:56:00.000-06:00

21-15-9
medicine ball cleans (20#)
one-arm lunges (15# dumbbell)
pull-ups
wall ball (20#)
mountain climbers

for time

time: 17:57

Gassed during pull-ups in first round. Did sets of 5 in second round. Still need to work on pushing harder.

WOD - 081121

2008-11-22T11:10:00.000-06:00

10 thrusters (95#, sub'd 65#)
10 pull-ups
AMRAP in 20 min

total: 7 rounds + 10 thrusters + 1 pull-up

back really sore today

WOD - 081119

2008-11-19T20:36:00.000-06:00

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Results:
wall-ball: 28-18-15
SDHP (sub'd 65#): 17-10-10
box jump (had to step-up on last two rounds): 15-13-13
push press (sub'd 65#): 10-10-10
row: 10-9-11
total: 199

WOD - 081117

2008-11-18T09:38:00.000-06:00

Missed all of last week due to illness. Also, injured my back over the weekend digging fence posts, so I was only 60% or so for this one:

"Tabata Row"
Tabata intervals of the following:
rowing (on Tillman's new C2 rower!)
jump rope
kb swings (sub'd squats due to back)
sit ups

totals:
rowing: 48 cals
jump rope: 290(?)
squats: 95(?)
sit-ups: 80

WOD - 081106

2008-11-06T19:47:00.000-06:00

"Michael" (modified)
800m run
30 back extensions
30 sit-ups
30 push-ups
3 rounds for time

time: 26:06

felt good cardiovascularly; back extensions and push-ups slowed me down in last two rounds (broke each into sets of 5)

WOD - 081105

2008-11-06T09:41:00.000-06:00

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.

Total: 12 rounds + 11

Made a serious mental mistake and thought I was out of time when I could have easily finished another 2 (to complete the round of 13). I don't think I would have completed the round of 14, though. Hit a wall during round 11.

After the WOD:
1-10-1 thruster breathing ladder (used 15# dumbbells)
easier than last time

WOD - 081103

2008-11-03T20:49:00.000-06:00

15 thrusters (rx 95#, used 75#)
50 jump ropes
5 rounds for time

time: 18:06

sucked. definitely need to decrease weight next time and use a longer rope.

WOD 081031

2008-11-01T16:19:00.001-05:00

"Karen"
150 Wall ball for time (20# ball)

time: 11:49
lots of breaks. did sets of 5 at the end.

WOD - 081029

2008-10-29T19:25:00.000-05:00

Fitness Testing
number of sit-ups in 2-min: 74
number of push ups in 2 min: 48
2 mile run for time: 18:26

WOD - 081027

2008-10-27T20:22:00.000-05:00

Before the WOD:
back squats
5-5-5-5
used 95-135-155-165#

WOD:
400m run
25 squats
25 kb swings (35#)
25 box jumps (24")
for time

time: 22:10

WOD - 081024

2008-10-24T20:35:00.000-05:00

20 push ups
200m run
20 lunges
200m run
20 kettlebell swings (used 35#)
200m run
20 sit-ups
4 rounds for time

time: 26:12

WOD - 081022

2008-10-22T19:58:00.000-05:00

21 SDHPs (used 1.5 pood kettlebell)
20 push ups
19 box jumps (used 24" box)
18 SDHPs
17 push ups
16 box jumps
...
3 SDHPs
2 push ups
1 box jump
for time

time: 15:10

WOD - 081020

2008-10-20T19:42:00.000-05:00

21 thrusters (used 75#)
100 jump rope
21 renegade rows (15# dumbbells)
100 jump rope
21 back squat (75#)
100 jump rope
21 thrusters (75#)
for time

time: 14:21
thrusters killed me, as usual. renegade rows very tough also.

WOD - 081017

2008-10-17T22:57:00.000-05:00

"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: 14-9-7-6-4-4-4-4 (52)
push-ups: 10-10-10-8-6-4-3-4 (55)
sit-ups: 10-10-10-10-10-10-10-10 (80)
squats: 12-12-12-14-14-14-14-16 (108)
total: 295

Goal was 285. Pushed hard throughout. Next time > 300.

WOD - 081015

2008-10-15T20:12:00.000-05:00

"Mary"
5 HSPU
10 pistols
15 pull-ups
as many rounds as possible in 20 min

7 rounds
modified HSPUs on box, and used pole for stability on pistols; real pull-ups. Pushed hard throughout, but breathing still difficult.

WOD - 081013

2008-10-13T20:32:00.000-05:00

800m run
100 Russian twists
75 sit-ups
50 thrusters (rx'd 95#, I used 65#)
25 pull-ups
for time

time: 21:02

WOD - 081010

2008-10-10T21:37:00.000-05:00

21-15-9
pull-ups
box jumps
burpees
sit-ups
med balls slams (20#)
for time

time: 17:50

finished with a few jumps on the big box

WOD - 081008

2008-10-08T19:57:00.000-05:00

5-5-5-5-5
front squat
push press (or jerk)
back squat
try to maximize weight

95-95-95-95-115

WOD - 081006

2008-10-06T20:23:00.000-05:00

"Barbara" (modified to 4 rounds with no rest between rounds)
20 pull-ups
30 push-ups
40 sit-ups
50 squats
4 rounds for time

time: 34:something

Talked to Dave about nutrition (he attended Robb Wolf's nutrition certification). Things to try:
1. Get majority of carbs in post-workout meal
2. Bump fat blocks 2x-5x (need to experiment)
3. Get good sleep

WOD - 081003

2008-10-04T16:45:00.001-05:00

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

time: 19:54

WOD - 081002

2008-10-01T20:12:00.000-05:00

"Fran"
21-15-9
Thrusters (used 75#)
Pull-ups (as rx'd)
for time

time: 10:30

terrible time... more weight than last time, but not happy with the time. metcon killed me.

WOD - 080929

2008-09-30T09:06:00.000-05:00

21 OHS (used 45#)
15 box jumps
9 handstand push-ups (modified on bar)

as many rounds as possible in 20 min

total: 3

Pretty miserable day all around. Was feeling weak during warm-up (30 push-ups + 30 ring dips), really struggling to get through it. OHS were strong except for sharp pain/stress in my wrists as the reps increased. Wrist strength/flexibility definitely weak. Also, sharp pain in back of left shoulder left me lacking confidence.

Overall, not a good day.

WOD - 080926

2008-09-26T21:56:00.000-05:00

started with Tabata thrusters (10# dumbbells)
14-12-12-12-12-12-12-12
total: 98

WOD:
5 deadlifts (used 135#)
5 shoulder press (used 65#)
5 burpees
5 rounds for time
time: 6:58

"Annie"
50 double-unders (sub: 100 singles)
50 sit-ups
40 double-unders (sub: 80 singles)
40 sit-ups
...
10 double-unders (sub: 20 singles)
10 sit-ups
for time
time: 12:58
did mostly singles; first and last rounds did doubles (left calf cramped early)

WOD - 080924

2008-09-24T20:40:00.000-05:00

"Helen"
400m run
21 kb swings (used 16kg)
12 pull-ups
3 rounds for time (+ 2 rounds = 5 rounds total)

time: 22:59 (5 rounds)

WOD - 080922

2008-09-23T10:59:00.000-05:00

"Roaming Phat Cindy"
400m run
5 pull-ups
10 push-ups
15 squats (95#)
as many rounds as possible in 20 min

result: 4 full rounds (with 1:40 to spare; didn't start another round)

squats were the bottleneck (had to break into sets of 10-5, 10-5, 8-7, and 5-5-5); lower back was very stiff; runny was slow near the end also

WOD - 080919

2008-09-19T21:50:00.000-05:00

"Diane"
21-15-9
deadlift (used 145#)
handstand push-ups (modified, using box)
for time

time: 7:59

followed with more deadlifts: PR'd at 245#, felt like I could keep going

WOD - 080917

2008-09-18T11:11:00.000-05:00

400m run
50 push-ups
400m run
50 pull-ups
400m run
21 push press (65#)
400m run
21 push jerk (65#)
for time

time: 24:10

I was slower than most by several minutes, but the push-ups took me a while (very fatigued from 100 push-up/day that I've been doing). Left shoulder is also tender, so I was a bit tentative. Also, I did everything unmodified, which always slows things down relative to everyone else.

65# is getting to be too easy. Need to increase next time.

WOD - 080915

2008-09-16T10:48:00.000-05:00

WOD:
25 wall ball (20#)
50 sit-ups
25 kb swings (16kg/35#)
50 squats
3 rounds for time

time: 23:20

WOD - 080912

2008-09-12T20:21:00.000-05:00

"Kelly"
400m run
30 box jumps (24" box)
30 wall ball (20# ball)
5 rounds for time

time: 34:10

felt pretty strong for this one