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

Thursday, September 29, 2011

WOD

20110929


Deadlift

1-1-1-1-1-1-1 (90% 1RM)
165-165-185(f)-175(F)-165-175(F)-165
AMRAP 7 Minutes
5 Overhead Squats (115/85) 55# first two rounds / 35# last four rounds
15 Box Jumps (24/20) used 12in box
Post loads and times to comments.
6 plus 13



Tuesday, September 27, 2011

WOD

20110927


Tabata: 8 Rounds of 20 seconds on, 10 seconds off:
Pull-ups
Push-ups
Sit-ups
Squats
Post total reps to comments.



295 reps with red band pullups after 2nd round, pushups on knees.

Monday, September 26, 2011

WOD

20110926
Squat
1-1-1-1-1-1-1 (90% 1RM)
I did 135 across the board. Next time, I'm gonna try to up it around rep 3 and see if I can get a new 1RM PR (currently 155).
AMRAP 10 Minutes
10 DB Push-Press (45/30) - I used 20#
10 DB Step Ups (24/20)
7 rounds plus 14.
Use the same dumbbells for each exercise. Step ups are with 2 DBs.

Saturday, September 24, 2011

Fight Gone Bad 6

20110924



In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:
Wall-ball: 20 pound ball, 10 ft target. (Reps) I did 12# ball, 8ft target
Sumo deadlift high-pull: 75 pounds (Reps) I did women's RX 55#
Box Jump: 20″ box (Reps) I stepped up vs jumped
Push-press: 75 pounds (Reps) I did 55# women's RX
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
My total score was 257


Sunday, September 18, 2011

Thursday, September 15, 2011

WOD

20110915
Deadlift

3-3-3-3-3 (70-80%)
155-155-155-155-155
“Half Mary”
AMRAP 10 Minutes
5 HSPU
10 Pistols
15 Pull-ups
I scaled to 3/6/9 20# seated dumbbell press, pistols with green band, and pullups with red band
I did 5 rounds plus 15 reps

Wednesday, September 14, 2011

WOD

20110914


Bench Press
3-3-3-3-3
65-75(F at rep 1)-70-70-75(F at rep 2)
4 Rounds
5 Squat Snatch (115/75) I did 35# and went to hang squat snatch at round 2
10 Burpees
7:11
squat snatches turned ugly early. Became power snatches and OHSes.

Monday, September 12, 2011

WOD

20110912


Squat
5-5-5 (70% 1RM) 105-105-105
3 Rounds
25 Deadlifts (95/65)
25 Sit-ups
Run 400
10:55 as RXd!

Sunday, September 11, 2011

WOD

20110911

“9/11”
9 Rounds
11 Push-ups (scaled to knees)
11 Box Jumps (24/20) (scaled to 4 45# plates)
11 Pull-ups (scaled to purple and red bands - probably too much)
11 Wall Balls (10ft target) (used 8# ball and 8 ft target)

23:02

Monday, September 5, 2011

WOD

20110905


Squat
3-3-3-3-3-3-3 (50% 1RM)
I did 115# all the way across

“Half Cindy”
5 Pull-ups
10 Push-ups
15 Squats
7 rounds plus 5 (only scaling was pushups on knees)


Last time I did half Cindy was 8/23/11 and I did 6 rounds plus 5 with black band on pullups and pushups on knees. I've improved!

Saturday, September 3, 2011

WOD

20110903


“31Heroes”
AMRAP 31 Min (As Many Reps As Possible)
8 Thrusters (155/105)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)



This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.


Mark was my partner. I scaled to 65# thrusters, rope climb from lying on floor to standing, 20 inch BJs and 15# plate on run.


Total rounds 8 plus 5 thrusters.