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.
Tuesday, June 30, 2009
Thursday, June 25, 2009
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.
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.
Tuesday, June 23, 2009
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.
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.
Monday, June 22, 2009
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
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
Thursday, June 18, 2009
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.
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.
Tuesday, June 16, 2009
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).
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).
Sunday, June 14, 2009
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.
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.
Friday, June 12, 2009
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.
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.
Wednesday, June 10, 2009
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.
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.
Sunday, June 7, 2009
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.
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.
Friday, June 5, 2009
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.
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.
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.
Wednesday, June 3, 2009
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.
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.
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