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)
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
Sunday, February 27, 2011
Endurance Run
20110227
Ran 20 min out/20 min back on Great Falls trail.
http://connect.garmin.com/activity/70448687
Ran 20 min out/20 min back on Great Falls trail.
http://connect.garmin.com/activity/70448687
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
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
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
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
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
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
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
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#
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.
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.
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#)
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.
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.
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
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.
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.
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.
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