This is a blog to track my progress in Crossfit.

Cardiorespiratory endurance, stamina, strength, power, speed,
flexibility, agility, accuracy, balance, and coordination: you're as good as
your weakest link.


- Crossfit Founder Greg Glassman

Monday, February 28, 2011

WOD

20110228

Front Squat

3-3-3-3-3 (125-125-135(F last rep lacked depth)-125-125(F - bailed on last rep) Previous PR was 125 on 1/3/2011, so this is good volume.

3 Rounds
15 Burpees Unbroken
15 Thrusters Unbroken (95/65)
Rest at least 2 minutes or more if needed to go unbroken.

10:48 with 45# thrusters (thrusters were 5/5/5 - NOT unbroken. Argh)

Sunday, February 27, 2011

Thursday, February 24, 2011

WOD

20110224

Muscle Clean

2-2-2-2-2
35-45-55-60-60
Tall Cleans
1-1-1-1-1
35-35-35-35-35
Power Clean
3-3-3-3-3
55-65-75-75-65-65

WOD

20110223

Press

3-3-3-3-3
55-65-65-65(ended with a push press)-55

3 Rounds
7 Shoulder to Overhead (135/95) - I did 60# push presses
14 Burpees
5:10

Tuesday, February 22, 2011

Endurance Training

Run 5x800s with 2 mins rest between

Ran on treadmill at the following paces:

7.5mph 1st 1/4 mile/8.0mph 2nd 1/4 mile
8.0/8.5
8.5/8.5
8.0/8.5
8.0/8.5

7.5 is an 8 min mile
8.0 is a 7:30 min mile
8.5 is a 7 min mile

Monday, February 21, 2011

WOD

20110221

Happy Presidents' Day!

Worked out at the noon WOD today.
Overhead Squat

5-5-5
65-75-85(F) then did 65 again

4 Rounds
30 Squats
15 Pull-ups

Time: 8:21 used red band for the first 1.5 rounds, then red and purple

George Washington B-Day Marathon Relay

First two miles were golden - 8 min miles! Then it got progressively worse. Quickly. I was respiratorily compromised, though. We'll "blame it" on that.

http://connect.garmin.com/activity/69442750

Thursday, February 17, 2011

WOD

20110217

Snatch Balance

3-3-2-2-2-1-1-1-1
45-45-35-35-35-35-35-35

5 Rounds
7 Overhead Squats (95/65) I used 45#
7 Pull-ups (no band!)

8:39

Tuesday, February 15, 2011

WOD

20110215

5 Rounds
10 Ring Push-ups
15 KB Snatches (1.5/1)
20 Box Jumps

Ring pushups on knees
25# DB for KB snatches
BJs on 4 45# plates

Time 10:41

WOD for Friday, 2/11

Worked out at Tyson's Corner Crossfit

Run 400m
25 air squats
25 situps
25 shoulder presses

Run 400m
25 air squats
25 situps
25 push presses

Run 400m
25 air squats
25 situps
25 push presses

Run 400m
25 air squats
25 situps
25 push jerks

Run 400m
25 air squats
25 situps
25 push jerks

Time 26:32
I think the presses/jerks were 45#

Wednesday, February 9, 2011

WOD

20110209

Push Press
2-2-2-2-2
65-70-75-80-85 (PR)

AMRAP 10 Minutes
5 Handstand Pushups
10 Pistols
15 KB Swings (1.5/1)

I did 5 rounds plus 26....doing HSPUs off a box...and 35# KB. Pistols were holding on to rings. 5 each leg each round.

Tuesday, February 8, 2011

Endurance Workout

10 rounds of run for 1 minute, rest for 1 minute

Ran at 9 on the treadmill, which is a 6:40 pace.

Fun workout. HR up to 178 at max and got down to about 155 before I had to start the next round.

Monday, February 7, 2011

WOD

20110207

Squat

5-5-5
115-135-135

4 Rounds:
10 DB Snatch (45/30) (total, not each arm) I used 20#
10 DB Lunge (total)
10 Ring Row

Total time: 4:45 (Next time I'll use the 30#)

Endurance Workout (Sunday)

Run 10 miles.

Here's my Garmin connect result.

http://connect.garmin.com/activity/67205498

It's in .5 mile increments. Last 1.5 miles I walked due to my toe had bled through my shoe. I shoulda cut my toenails prior to running. One toenail was gouging another toe and the repetitive motion resulted in what looked like major trauma but was really just uncomfortable and unsightly. I even walked about a half a mile shoeless with just my bloody socks on...it was great until I hit all the wet spots. Twas cold and wet.

Friday, February 4, 2011

Endurance Workout

7:00 at 90% run by 3 reps w/ 3 minute rest between sets

Did this on a treadmill. Started at 8 (on the speed setting, which is 7:30 minute mile)...ramped up to 8.5 each time - last set was hardest and I only did 8.5 for the last minute. 8.5 is close to a 7 minute mile. Sweaty, good fun. Time for DC Improv.

Thursday, February 3, 2011

WOD

20110203

Deadlift

3-3-3-3-3
95-125-135-155-165

30 Wallballs (20/16)
25 Burpees
20 Wallball
15 Burpees
10 Wallball
5 Burpees

7:30 w/ 16# wallball and 8 ft. tosses

Wednesday, February 2, 2011

WOD

20110202

A1. Press

5-5-5
55-70(F)-65(cheated by doing last two as push presses)

A2. Weighted Pull-ups
3-3-3-3-3
Kipping pullups. No extra weight, no band.

B. 3 Rounds for Time:
Row 200m
Times: :45.1; :44.2; ;44.1

Alternate A1/A2 until complete. Then do three Rows with a 1:2 Work/Rest ratio.

Tuesday, February 1, 2011

WOD

20110131

Front Squat
3-3-3-3-3 115-125-135-140(F at third rep)-125

Tabata Mash-up
Double Unders
Sit-ups
Total reps 257 as RXd Some rounds I only got like 10 DUs...but the rounds when I didn't think too much about it, I banged out like 50.