"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).
Tuesday, June 16, 2009
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.
Thursday, May 14, 2009
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.
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.
Friday, May 8, 2009
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.
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.
Subscribe to:
Posts (Atom)