Monday, March 29, 2010

WOD

Three rounds for time
- 15 thrusters w/105 lbs.
- 15 pull-ups

Time - 7 to 8 minutes (stop watch stopped prematurely)

Sunday, March 28, 2010

WOD

10 rounds for time:
- 15 Deadlifts w/135
- 10 Push-ups

Time - 10:39

Screwed up on the # of push-ups. Should have been 15 per round.

Saturday, March 27, 2010

WOD

Five rounds for time:
-15 rope L-pull-ups
-10 modified handstand push-ups
- 10 assisted one-legged squats

Time - 20:50

Thursday, March 25, 2010

WOD

3 rounds for time
- 40 Box jumps
- 21 KB swings, 1.5 pood KB
-12 Pull-ups

Time - 16:37

(Modified 'Helen', raining like crazy outside so running was out)

Wednesday, March 24, 2010

WOD:

For time:
10 Pull-ups & 10 dips
95 pound Back squat, 15 reps

15 Pull-ups & 15 dips
95 pound Back squat, 30 reps
20 Pull-ups & 20 dips
95 pound Back squat, 45 reps
15 Pull-ups & 15 dips
95 pound Back squat, 30 reps
10 Pull-ups & 10 dips
95 pound Back squat, 15 reps

(scaled from mainsite WOD on 03/06/10)

Time - 20:44

Tuesday, March 23, 2010

WOD:

For time:

21-15-9
225 Deadlift
115 Overhead squat (scaled from 135)

Time - 10:45

Friday, March 19, 2010

Taking yesterday and today off.

3/18 was my normal day off on 3 on 1 off cycle. I am taking today off too because my body has been fighting some flu bug off and I have had a really low energy level the last 10 days or so because of that. Yesterday I hit a really low point and just felt exhausted. I am going to an Olympic Lifting cert. tomorrow, so I wanted to make sure I am 100% for that.

Wednesday, March 17, 2010

WOD:

For time:

25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Time - 52:03

Tuesday, March 16, 2010

WOD:

Overhead squat 1-1-1-1-1
Front squat 1-1-1-1-1
Back squat 1-1-1-1-1

OHS 95-135-165-175-185
FS 205-225-235-245-255
BS 285-295-305-315-325

Did not go limit heavy. Lower back was a little stiff

Monday, March 15, 2010

WOD:

Five rounds:
1 minute max reps of Wall Ball shots w/20 lb med. ball
1 minute max reps of rope pull-ups (rope wrapped around pull-up bar)
Run 400 meters
Rest

Each round starts 6 minutes apart, so the rest period is whatever is left of the six minutes after run is completed

25/9
23/7
18/8
18/7
18/9

Total reps 142

Saturday, March 13, 2010

CrossFit Total

Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
(score is the total of all 3 lifts)

Total = 950

Back Squat - 340
(225-285-315-340)
Shoulder Press - 195
(135 - 165 -180 - 195)
Deadlift - 415
(225 - 315 - 385 - 415 - 435(f) - 425(f))

I was kind of think about changing this up and doing a WOD with 10 rounds of 1 rep w/.85% of my 1 rep max in each lift, rotating through all 3 lifts each round, because I was not feeling too strong today. But I got amped about trying to hit a new max for my standing press, so I went ahead and completed a normal CrossFit Total. Next time.

I held back on the squats (probably had another 5-15 lbs, in me) because my back was sore and even then I really bombed out on the deadlifts. I think the 55 deadlift reps combined with 365 during the 'Linda' WOD last cycle combined with a 5K yesterday did me in. Zero strength/'pop' in my hips and I just could not pull my normal weights up with no hip drive.

Still, new PR in Standing Press (lifetime).

Friday, March 12, 2010

March 12th, 2010

WOD on main site was a 5k (in the order that I am following it)
I hate running. I spent most of the day, while I was working, thinking up excuses for why I should not run after work. The weather was really bad, so that was a perfect excuse. Then around 3:30 sun came out (for Washington at least) and no good excuse left.

I sucked and ran the first 5K I have run in I don't know how long. Time, 29:21. Awful, but not totally horrible. Calves cramped up really bad afterwards.

Goal to run 1 5K a month over the next year and get down to a 24 or less 5K.

Thursday, March 11, 2010

WOD:

Three rounds for time of:
- 75 Squats
- 25 HSPU (modified)
- 25 L-pull-ups

Time - 37:08

Did the first 50 squats in 1:03 unbroken the first round.

Tuesday, March 9, 2010

WOD:
5 rounds for reps (not timed)
- 185 thrusters for max reps
- Pull-ups for max reps


2, 15/2, 8/ 2, 10/2, 9/3, 10 = 63


WOD was Rx'd on main site to be 5 rnds with 2/3 BW thrusters & pull-ups. Weight for thrusters would have been 160lbs. I don't know how or why I got 185 lbs. in my head? I even thought it was too heavy from the begining and considered scaling down. Duh? I must have been getting confused with weight from 'Linda' 3/4 BW cleans yesterday. Next time.

Monday, March 8, 2010

March 8th, 2010



WOD:

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Time 1:00:09

Deadlift 365 lbs.
Bench 230 (meant to do 240, used a 'light' bar, long story)
Power Cleans 185

Sunday, March 7, 2010

WOD:

4 Handstand push-ups
8 KB Swings w/55 lbs.
12 GHD Sit-ups

As many rounds as possible in 12 minutes (from the 2009 games, where it was 12 minutes)

7 rounds with modified HSPU (feet on bar in squat rack)

Friday, March 5, 2010

"Tabata Something Else"

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

280 reps total

(47, 67, 70, 96)


Next time: 7,10,9,13

Thursday, March 4, 2010

WOD #1:

8 rounds:
- Short run
- 155 lbs. overhead anyway (press, push press, push jerk, etc.)

32 reps total
7 - 5 - 5 - 3 - 3 - 3 - 3 - 3

Harder than it sounds

WOD #2:

For time:
- 40 modified HSPU (feet up on bar in squat rack)
- 40 Front Squats w/155 lbs.

Time - 9:37

Monday, March 1, 2010

WOD:
5 rounds for time:
-500 meter row (subbed 50 x SDHP w/55 lbs.)
-12 Power cleans w/135 lbs.
-15 Thrusters w/95 lbs.

Time 51:32

This WOD really destroyed me. I was really moving slow today. Probably feeling old & slow after watching people in better shape then me compete at the Washington Crossfit Sectional.

I turn 40 on March 9th. Feeling old this weekend.