TH080131
What a great way to finish the month! This is a hardcore workout!!
Three rounds for time of:
225 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
95 pound Thruster, 15 reps
Being that I still haven't practiced handstand pushups, I'll do extremely declined pushups to make up for them, but otherwise I should be able to do this one as Rx'd.
Big Dawgs:
as Rx'd
women: 155# deadlift 65# Thruster
The Porch:
10 reps of everything at Rx'd weight
Women 155# Deadlift 65# Thruster
Pack:
Three rounds for time of:
15 reps of everything but scale DL weight to 185 and thruster to 65-75
women 95-115# Deadlift 35-45# Thruster
Puppies:
Three rounds for time of:
10 reps of everything but scale DL to 135 and thruster to 25-35
Women 55-65# Deadlift 10-15# Thrusters
Buttercups:
Three rounds for time of:
pvc-45 pound Deadlift, 10 reps
10 Handstand push-ups
10 Pull-ups
pvc-10 pound Thruster, 10 reps
Q's results:
WOW!! I actually did the HSPU's!!! I hooked my feet onto the bar of the smith machine so my torso and thighs were perpendicular to the ground...and I did all 45 of 'em!!! I guess I've just been not setting up right when I do them against the wall. They were actually not that hard to do. The only scaling I did was to make the DL's 185 instead of 225, but I think next time I do this I'll actually be able to do 225 cuz even after being sick the 185's were getting easy. This was a good confidence-building workout for me. My self-image came way down with being sick, and this boosted me back up!
Total time - not the best...14:39...but I'm thrilled that I got thru it while still fighting this cold. Oh yeah...I puked after I was done. I've finally met Pukey!!!
20080131
20080130
Getting Back On Track
WE080130
Today is a rest day but I'm gonna try and do a few things today after work. Simple, easy, and recovery-oriented. I've had two rest days out of the last three, so I need to get back on track here. I won't do Rx'd workouts from this week, but I will do SOMETHING. Need to get my body back on the CF wagon here.
I must say that it's been awesome seeing how far you've all come this month. What an honor it's been to help all of you get closer to your goals!!
Today is a rest day but I'm gonna try and do a few things today after work. Simple, easy, and recovery-oriented. I've had two rest days out of the last three, so I need to get back on track here. I won't do Rx'd workouts from this week, but I will do SOMETHING. Need to get my body back on the CF wagon here.
I must say that it's been awesome seeing how far you've all come this month. What an honor it's been to help all of you get closer to your goals!!
20080128
A Choice of Girls
MO080128
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Here is the scaled version of Cindy (Chelsea's impatient little sister)
Big Dawgs:
as Rxd
Pack:
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups 6 Push-ups 9 Squats
-or-
Complete as many rounds in 12 minutes as you can of:
5 Pull-ups 10 Push-ups 15 Squats
Puppies:
Complete as many rounds in 12 minutes as you can of:
1 Pull-up (or 3 Jumping Pull ups) 4 Push-ups 7 Squats
Buttercups:
Complete as many rounds in 10 minutes as you can of:
1 Jumping Pull-up 4 Push-ups 7 Squats
The CrossFitBrandX record for Cindy is 39 rounds as Rx'd. Set by one of our CrossFit Kids! www.CrossFitKids.com
Puppies and Buttercups: If you cannot do pull ups do jumping pull ups. If you cannot do push ups, DO NOT do knee push ups. Do box or wall push ups instead.
No scaling for Mary. Its a Big Dawg workout.
Q's results:
I did Cindy in the morning so I can do the CFTotal tonight.
Total rounds today - 25. Total rounds last time (080109) - 20. That's a 5-round improvement in 19 days! Plus, I did those 25 rounds in 2 less seconds (OK, not a whole lot of time) than last time...19:34 today as opposed to 19:36 last time. I'm pretty satisfied with that!!
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Here is the scaled version of Cindy (Chelsea's impatient little sister)
Big Dawgs:
as Rxd
Pack:
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups 6 Push-ups 9 Squats
-or-
Complete as many rounds in 12 minutes as you can of:
5 Pull-ups 10 Push-ups 15 Squats
Puppies:
Complete as many rounds in 12 minutes as you can of:
1 Pull-up (or 3 Jumping Pull ups) 4 Push-ups 7 Squats
Buttercups:
Complete as many rounds in 10 minutes as you can of:
1 Jumping Pull-up 4 Push-ups 7 Squats
The CrossFitBrandX record for Cindy is 39 rounds as Rx'd. Set by one of our CrossFit Kids! www.CrossFitKids.com
Puppies and Buttercups: If you cannot do pull ups do jumping pull ups. If you cannot do push ups, DO NOT do knee push ups. Do box or wall push ups instead.
No scaling for Mary. Its a Big Dawg workout.
Q's results:
I did Cindy in the morning so I can do the CFTotal tonight.
Total rounds today - 25. Total rounds last time (080109) - 20. That's a 5-round improvement in 19 days! Plus, I did those 25 rounds in 2 less seconds (OK, not a whole lot of time) than last time...19:34 today as opposed to 19:36 last time. I'm pretty satisfied with that!!
20080127
Our First Comparison..
SU080127
Today will be the first time we repeat a workout! This is the workout we did on January 1st! So with this workout you should be able to see how much you've progressed over this month. Good luck!!
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Rules to remember:
1. You get three attempts at each lift
2. You cannot remove weight from the bar. Example if you put 295 on the bar and make a succesful back squat, that is one attempt. If you decide to go to 315 on the next attempt and you fail you cannot lower the weight and make your third attempt.
No scaling today. If you're unfamiliar with the lifts, watch the vids on crossfit.com. They are easy. You control the weight on this one, so there's no need to scale it.
Q's results:
Gonna do this tomorrow. I feel I may injure myself if I try to do it tonight being that I've been doing a lot of heavy lifts this week and ran a half marathon today. Need rest. Injury not acceptable. Will do this tomorrow.
Today will be the first time we repeat a workout! This is the workout we did on January 1st! So with this workout you should be able to see how much you've progressed over this month. Good luck!!
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Rules to remember:
1. You get three attempts at each lift
2. You cannot remove weight from the bar. Example if you put 295 on the bar and make a succesful back squat, that is one attempt. If you decide to go to 315 on the next attempt and you fail you cannot lower the weight and make your third attempt.
No scaling today. If you're unfamiliar with the lifts, watch the vids on crossfit.com. They are easy. You control the weight on this one, so there's no need to scale it.
Q's results:
Gonna do this tomorrow. I feel I may injure myself if I try to do it tonight being that I've been doing a lot of heavy lifts this week and ran a half marathon today. Need rest. Injury not acceptable. Will do this tomorrow.
20080126
20080125
NASTY! Nasty Girls...Don't Ever Change...
...OH YOU NAS-TEE GIRLS! UHHH!!
(Sorry, couldn't resist a little Janet Jackson...)
FR080125
Today's workout is a real smoker! I have no way to do muscle-ups at my gym, and I really wanna be able to practice these. Gotta buy rings! I will do 35 pullups and 35 ring dips in each round instead of the muscle-ups. I hate to scale, but I have no choice.
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Big Dawgs:
as Rx'd
women 95#
The Porch:
3 rounds for time of:
50 Squats
14 Jumping Muscle ups (can sub 35 pullups/35 dips for these)
115# Hang power cleans, 10 reps
women 80#
Pack:
3 rounds for time of:
50 Squats
10 Jumping Muscle ups (can sub 35 pullups/21 ring dips for these)
95# Hang power cleans, 10 reps
women 65#
Puppies:
3 rounds:
20 Squats
10 Assisted Pull ups
10 Assisted Dips 10
Hang Power Cleans 25-35#
Buttercups:
3 rounds:
20 Squats
10 Assisted Pull ups
10 Assisted Dips
10 Hang Power Cleans PVC-20#
Q's results:
Since there are no rings at my gym (and I've not practiced them anyway) I subbed 35 pullups and 35 dips for the 7 muscleups in each round. I love kipping...I got thru 27 pullups in the first round. My grip started to fail after that. In subsequent rounds, my strength faded early and it showed in my pullups.
So...tonight the workout was
3 rounds of
50 squats
35 pullups
35 dips
10 hang power cleans, 120 pounds
Total time - 17:11
I felt like Superman after it. Even though I could hardly breathe or stand up. Got a few comments about how awesome the workout looked. It was a good night!
(Sorry, couldn't resist a little Janet Jackson...)
FR080125
Today's workout is a real smoker! I have no way to do muscle-ups at my gym, and I really wanna be able to practice these. Gotta buy rings! I will do 35 pullups and 35 ring dips in each round instead of the muscle-ups. I hate to scale, but I have no choice.
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Big Dawgs:
as Rx'd
women 95#
The Porch:
3 rounds for time of:
50 Squats
14 Jumping Muscle ups (can sub 35 pullups/35 dips for these)
115# Hang power cleans, 10 reps
women 80#
Pack:
3 rounds for time of:
50 Squats
10 Jumping Muscle ups (can sub 35 pullups/21 ring dips for these)
95# Hang power cleans, 10 reps
women 65#
Puppies:
3 rounds:
20 Squats
10 Assisted Pull ups
10 Assisted Dips 10
Hang Power Cleans 25-35#
Buttercups:
3 rounds:
20 Squats
10 Assisted Pull ups
10 Assisted Dips
10 Hang Power Cleans PVC-20#
Q's results:
Since there are no rings at my gym (and I've not practiced them anyway) I subbed 35 pullups and 35 dips for the 7 muscleups in each round. I love kipping...I got thru 27 pullups in the first round. My grip started to fail after that. In subsequent rounds, my strength faded early and it showed in my pullups.
So...tonight the workout was
3 rounds of
50 squats
35 pullups
35 dips
10 hang power cleans, 120 pounds
Total time - 17:11
I felt like Superman after it. Even though I could hardly breathe or stand up. Got a few comments about how awesome the workout looked. It was a good night!
20080124
Throw Your Hands Up In The Air!!
TH080124
Big Dawgs:
Snatch 1-1-1-1-1-1-1 reps
OK kids, this one's an advanced move. PLEASE PLEASE PLEASE watch the instructionals on this before attempting it if you've never done a snatch before. You WILL hurt yourself if you do it incorrectly. It's an AWESOME move though...a full body workout in one move!!
The scaling on this one is all or nothing:
Big Dawgs, Pack, and Puppies:
Everyone do this as Rx'd
If you are unfamiliar with the movement then you are a Buttercup today.
Buttercups:
Here are a couple of vids to watch. After you have watched the vids grab a PVC pipe, broomstick or unweighted bar and practice the movement. Put the movement into your warm up for awhile so that next time you will be ready to do the WOD.
http://media.crossfit.com/cf-video/cfj-nov-05/snatch.wmv
http://media.crossfit.com/cf-video/CrossFit_BurgSnatchJumpLand.wmv
http://media.crossfit.com/cf-video/CrossFit_BurgSnatchFeet.wmv
http://media.crossfit.com/cf-video/CrossFit_BurgSnatchArms.wmv
Q's results for today:
This workout RAAAWWWWKED!! I don't know why, but Olympic lifts make people stare. I guess it's because they're so BIG. They generate a lot of motion and noise. I had a little audience tonight. It was so cool.
I know I can do better but I think I started too light and fatigued too early. Still though, I didn't think I'd get 105.
Weights were:
45 (the bar), 65, 75, 85, 95, 105, then I tried to do 105 again. Couldn't. Tried again. Nope. So I went back to 85 and did the last rep easy. Still, what a great workout! I was sweating after rep 4.
Big Dawgs:
Snatch 1-1-1-1-1-1-1 reps
OK kids, this one's an advanced move. PLEASE PLEASE PLEASE watch the instructionals on this before attempting it if you've never done a snatch before. You WILL hurt yourself if you do it incorrectly. It's an AWESOME move though...a full body workout in one move!!
The scaling on this one is all or nothing:
Big Dawgs, Pack, and Puppies:
Everyone do this as Rx'd
If you are unfamiliar with the movement then you are a Buttercup today.
Buttercups:
Here are a couple of vids to watch. After you have watched the vids grab a PVC pipe, broomstick or unweighted bar and practice the movement. Put the movement into your warm up for awhile so that next time you will be ready to do the WOD.
http://media.crossfit.com/cf-video/cfj-nov-05/snatch.wmv
http://media.crossfit.com/cf-video/CrossFit_BurgSnatchJumpLand.wmv
http://media.crossfit.com/cf-video/CrossFit_BurgSnatchFeet.wmv
http://media.crossfit.com/cf-video/CrossFit_BurgSnatchArms.wmv
Q's results for today:
This workout RAAAWWWWKED!! I don't know why, but Olympic lifts make people stare. I guess it's because they're so BIG. They generate a lot of motion and noise. I had a little audience tonight. It was so cool.
I know I can do better but I think I started too light and fatigued too early. Still though, I didn't think I'd get 105.
Weights were:
45 (the bar), 65, 75, 85, 95, 105, then I tried to do 105 again. Couldn't. Tried again. Nope. So I went back to 85 and did the last rep easy. Still, what a great workout! I was sweating after rep 4.
20080123
SPEEEEEEEEEED!!!
TU0801223
OK CrossFitters...I think I'm slowly coming back from the depths of no-mojo hell. This is a great workout, I love doing this one.
4 rounds, for time, of:
Run 400m
Rest 2 min
No scaling on this one.
Q's results...
I love this workout!!
130, 131, 130, 124
Total time - 11:54
Overall pace - 5:54
Not my best by any means, but I think I'm fatigued. Plus, I've never done this workout with a 2 mile warmup, I've always just done the workout with no warmup or cooldown. Running 2 miles before doing this one made it harder. I'm pretty happy with the results.
OK CrossFitters...I think I'm slowly coming back from the depths of no-mojo hell. This is a great workout, I love doing this one.
4 rounds, for time, of:
Run 400m
Rest 2 min
No scaling on this one.
Q's results...
I love this workout!!
130, 131, 130, 124
Total time - 11:54
Overall pace - 5:54
Not my best by any means, but I think I'm fatigued. Plus, I've never done this workout with a 2 mile warmup, I've always just done the workout with no warmup or cooldown. Running 2 miles before doing this one made it harder. I'm pretty happy with the results.
20080122
Another Rest Day.
TU080122
OK folks, I feel as though I'm not doing my job here. I've skipped pretty much every workout in the last three days. My motivation is not there this week. So I need to go from mentOR to mentEE for today...someone help me get my motivation back. I haven't done any of the last three workouts. I have no desire to. I practiced my HSPU's today at the gym. I got thru three. THREE. Nevermind X sets of 5 plus everything else on yesterday's WOD. THREE EFFING HSPU's.
Plus the fact that I've skipped every other workout in this last three-day progression...it really makes me feel inadequate. Someone slap me.
I am officially slapped. As "punishment" for being a bad CrossFitter this week, I did the Filthy 50 tonight. I worked hard. I almost met Pukey, but once again he stayed away. I pushed my PR down to 23:01 tonight from 24:57 last time. It doesn't totally make up for being such a slacker this week, but at least I feel better now.
OK folks, I feel as though I'm not doing my job here. I've skipped pretty much every workout in the last three days. My motivation is not there this week. So I need to go from mentOR to mentEE for today...someone help me get my motivation back. I haven't done any of the last three workouts. I have no desire to. I practiced my HSPU's today at the gym. I got thru three. THREE. Nevermind X sets of 5 plus everything else on yesterday's WOD. THREE EFFING HSPU's.
Plus the fact that I've skipped every other workout in this last three-day progression...it really makes me feel inadequate. Someone slap me.
I am officially slapped. As "punishment" for being a bad CrossFitter this week, I did the Filthy 50 tonight. I worked hard. I almost met Pukey, but once again he stayed away. I pushed my PR down to 23:01 tonight from 24:57 last time. It doesn't totally make up for being such a slacker this week, but at least I feel better now.
20080121
20 Minutes of Hell
MO080121
This one should be fun. If I can frickin' do it. I doubt I'm gonna be able to do the handstand pushups. I can do the L-pullups no prob. Walking lunges are fine. Good luck everyone!!
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge
Big Dawgs: As Rx'd
The Porch:
Complete as many rounds as you can in twenty minutes of:
3 Handstand Push-ups
6 L Pull-ups
9 Steps, Walking Lunge
Pack:
Complete as many rounds as you can in fifteen minutes of:
3 Handstand Push-ups
6 L Pull-ups
9 Steps, Walking Lunge
Puppies:
Complete as many rounds as you can in twelve minutes of:
3 Handstand Push-ups
6 L Pull-ups
9 Steps, Walking Lunge
If you cannot do HSPU try one of the variations found in this vid: http://media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv or of course: http://media.crossfit.com/cf-video/CrossFit_CFKidsDuncanHSPU.wmv
If you are unable to do L-Pull ups do the required number of pull ups and then practice L sits after the workouts. If you are unable to do pull ups do jumping or beginner pull ups and then practice your L sit after the workout.
Q's results:
OK my gym was so packed tonight I could find a place to be able to flip over to do handstand pushups. I plan on getting this done tomorrow. I may have to push tomorrow's WOD to the off day but I at least want to get today's done. If tomorrow's isn't too bad, I'll do one in the morning and one at night. In place of the WOD, I did the "Coach G". It's a workout 22legs (Gina...hence the Coach G) made for me.
5 rounds for time...
5x100 jumprope
50-40-30-20-10 pushups
20-16-12-8-4 pullups
10-8-6-4-2 front to back lunges both sides
Total time was 15:10. Not my best, but still okay.
This one should be fun. If I can frickin' do it. I doubt I'm gonna be able to do the handstand pushups. I can do the L-pullups no prob. Walking lunges are fine. Good luck everyone!!
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge
Big Dawgs: As Rx'd
The Porch:
Complete as many rounds as you can in twenty minutes of:
3 Handstand Push-ups
6 L Pull-ups
9 Steps, Walking Lunge
Pack:
Complete as many rounds as you can in fifteen minutes of:
3 Handstand Push-ups
6 L Pull-ups
9 Steps, Walking Lunge
Puppies:
Complete as many rounds as you can in twelve minutes of:
3 Handstand Push-ups
6 L Pull-ups
9 Steps, Walking Lunge
If you cannot do HSPU try one of the variations found in this vid: http://media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv or of course: http://media.crossfit.com/cf-video/CrossFit_CFKidsDuncanHSPU.wmv
If you are unable to do L-Pull ups do the required number of pull ups and then practice L sits after the workouts. If you are unable to do pull ups do jumping or beginner pull ups and then practice your L sit after the workout.
Q's results:
OK my gym was so packed tonight I could find a place to be able to flip over to do handstand pushups. I plan on getting this done tomorrow. I may have to push tomorrow's WOD to the off day but I at least want to get today's done. If tomorrow's isn't too bad, I'll do one in the morning and one at night. In place of the WOD, I did the "Coach G". It's a workout 22legs (Gina...hence the Coach G) made for me.
5 rounds for time...
5x100 jumprope
50-40-30-20-10 pushups
20-16-12-8-4 pullups
10-8-6-4-2 front to back lunges both sides
Total time was 15:10. Not my best, but still okay.
20080120
A Skipped Day
SU080120
Today's workout was supposed to be
Deadlifts 1-1-1-1-1-1-1 reps
...but I decided to take a rest day, my body is begging for a rest. I will do it tomorrow along with tomorrow's WOD, which is gonna be a killer. Handstand pushpus, L pullups, walking lunges...ouch.
Sorry for the non-mentoring today.
Today's workout was supposed to be
Deadlifts 1-1-1-1-1-1-1 reps
...but I decided to take a rest day, my body is begging for a rest. I will do it tomorrow along with tomorrow's WOD, which is gonna be a killer. Handstand pushpus, L pullups, walking lunges...ouch.
Sorry for the non-mentoring today.
20080119
Ow...My Legs HURT!!
SA080119
This one's gonna hit those quads and hammies hard!!!
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
To scale this one, just scale the weight in the overhead squat. There are no substitutions for the actual move though. You will still do the overhead squat. Of course, no subs for the run.
Q's results:
Well since I did a bike/run this morning I decided to sub "Fran" for this.
21-15-9 reps of
95lb barbell thrusters
Pullups
Time - 4:46
This is a 58-second Fran PR for me!! YAY!!
This one's gonna hit those quads and hammies hard!!!
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
To scale this one, just scale the weight in the overhead squat. There are no substitutions for the actual move though. You will still do the overhead squat. Of course, no subs for the run.
Q's results:
Well since I did a bike/run this morning I decided to sub "Fran" for this.
21-15-9 reps of
95lb barbell thrusters
Pullups
Time - 4:46
This is a 58-second Fran PR for me!! YAY!!
20080118
Relax!
FR080118
REST DAY!!
I, for one, am very glad today is a rest day! What a week it's been! Congratulate yourselves once again...great job this week!
REST DAY!!
I, for one, am very glad today is a rest day! What a week it's been! Congratulate yourselves once again...great job this week!
20080117
Nasty Girls Are Back!
TH080117
This one ain't so nasty though. Easily scalable and fun.
Big Dawgs:
"Lynne"
5 rounds, max reps of:
Bodyweight bench presses
Pullups
Pack:
Scale the weight on the bench press.
Use a weight that you can get at least 6-8 reps with.
or
do as Rx'd and dial back the rounds to 3.
Puppies:
do 5 rounds of max push ups max pull ups or jumping pull ups
Buttercups:
Do 3 rounds: max push ups max pull ups or jumping pull ups
Subs for Bench press: dumbbells, push ups, elevated push ups
Subs for Pull ups: Jumping Pull ups, Beginner Pull ups, Ring Pull ups, Ring Rows
Q's results for this one...
16/11
10/9
10/8
8/8
7/7
Yes, I fell off the bar on the last one.
Something I should note. I do NOT kip any of my pullups. The CrossFit standard pullup is a kipping overhand widegrip pullup. But I do all of mine strict. So that's why you'll see lower numbers for my pullups than you might see elsewhere. I believe I can build more strength if I don't kip my pullups.
PM:
Made up my 5K from yesterday's CrossFit WOD. Did pretty well considering the slippery roads (it's drizzling here) and the fact that I didn't go at 100%. I ran hard, but I didn't get next to throwing up like I do in races.
Splits:
Mile 1 - 6:33, 6:33oa
Mile 2 - 6:34, 13:07oa
Mile 3 - 6:56, 20:03oa
Finish - 20:38.89
This one ain't so nasty though. Easily scalable and fun.
Big Dawgs:
"Lynne"
5 rounds, max reps of:
Bodyweight bench presses
Pullups
Pack:
Scale the weight on the bench press.
Use a weight that you can get at least 6-8 reps with.
or
do as Rx'd and dial back the rounds to 3.
Puppies:
do 5 rounds of max push ups max pull ups or jumping pull ups
Buttercups:
Do 3 rounds: max push ups max pull ups or jumping pull ups
Subs for Bench press: dumbbells, push ups, elevated push ups
Subs for Pull ups: Jumping Pull ups, Beginner Pull ups, Ring Pull ups, Ring Rows
Q's results for this one...
16/11
10/9
10/8
8/8
7/7
Yes, I fell off the bar on the last one.
Something I should note. I do NOT kip any of my pullups. The CrossFit standard pullup is a kipping overhand widegrip pullup. But I do all of mine strict. So that's why you'll see lower numbers for my pullups than you might see elsewhere. I believe I can build more strength if I don't kip my pullups.
PM:
Made up my 5K from yesterday's CrossFit WOD. Did pretty well considering the slippery roads (it's drizzling here) and the fact that I didn't go at 100%. I ran hard, but I didn't get next to throwing up like I do in races.
Splits:
Mile 1 - 6:33, 6:33oa
Mile 2 - 6:34, 13:07oa
Mile 3 - 6:56, 20:03oa
Finish - 20:38.89
20080116
Run Like The Wind!!
WE080115
Run or row 5K
No scaling on this one folks. This is part of what we do, being triathletes!! Have fun with it!
OK I'm the worst mentor! I totally skipped tonight's workout so I could run at a nice leisurely pace with my friends. I will make up this workout tomorrow.
Run or row 5K
No scaling on this one folks. This is part of what we do, being triathletes!! Have fun with it!
OK I'm the worst mentor! I totally skipped tonight's workout so I could run at a nice leisurely pace with my friends. I will make up this workout tomorrow.
20080115
FILTHY GORGEOUS!!
TU080115
Today's workout is called the Filthy Fifty. This one is fun!! If you're unfamiliar with the movements, the CrossFit website has instructionals on most of them...take a gander!
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
At the time of this posting, there was no scaled workout on Brand X. Perhaps later in the day.
Q's results:
Holy crap that was hard...and I almost met Pukey tonight. But I got thru it without scaling it (except for the double unders, I did regular jump ropes) and completed the entire workout in 24:57. I actually fell down afterwards and two people came up to me and asked if I was OK. Bridget finished in about 27 minutes, she rocked the house!!! And then she fell down next to me and we just lay there trying to breathe. This one is a smoker!!!
Today's workout is called the Filthy Fifty. This one is fun!! If you're unfamiliar with the movements, the CrossFit website has instructionals on most of them...take a gander!
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
At the time of this posting, there was no scaled workout on Brand X. Perhaps later in the day.
Q's results:
Holy crap that was hard...and I almost met Pukey tonight. But I got thru it without scaling it (except for the double unders, I did regular jump ropes) and completed the entire workout in 24:57. I actually fell down afterwards and two people came up to me and asked if I was OK. Bridget finished in about 27 minutes, she rocked the house!!! And then she fell down next to me and we just lay there trying to breathe. This one is a smoker!!!
20080114
Rest
MO080114
Rest day. Enjoy it!
I really should be doing Elizabeth today but I will rest since I ran a marathon yesterday. OK, maybe I'll do some pullups and situps later, since I have the bar now.
Rest day. Enjoy it!
I really should be doing Elizabeth today but I will rest since I ran a marathon yesterday. OK, maybe I'll do some pullups and situps later, since I have the bar now.
20080113
Pullups ROCK!!!
SU080113
Big Dawgs:
With a continuously running clock, do one pullup the first minute, two the second, three the third...etc. Do as many sets as possible.
Scaled:
Check the website, or do pulldowns.
I did 6 rounds in the late PM just so I could say I did my workout for the day. There was no intensity or drive, just did it cuz I didn't want to have another skipped day. I already skipped Elizabeth on Saturday.
Big Dawgs:
With a continuously running clock, do one pullup the first minute, two the second, three the third...etc. Do as many sets as possible.
Scaled:
Check the website, or do pulldowns.
I did 6 rounds in the late PM just so I could say I did my workout for the day. There was no intensity or drive, just did it cuz I didn't want to have another skipped day. I already skipped Elizabeth on Saturday.
20080112
CLEAN The House, Darling
SA080112
Big Dawgs:
"Elizabeth"
21-15-9 reps of
135lb cleans
Ring dips
Pack: scale the weight to 95-115# for men/55-75 and for women
If you can't do ring dips do 2X the bar dips
Puppies:
21-15-9 Dumbbell cleans
Bar Dips
If you can't do do bar dips do 1.5X the number bench dips.
Buttercups:
15-12-9 Dumbbell cleans
Bench Dips
Big Dawgs:
"Elizabeth"
21-15-9 reps of
135lb cleans
Ring dips
Pack: scale the weight to 95-115# for men/55-75 and for women
If you can't do ring dips do 2X the bar dips
Puppies:
21-15-9 Dumbbell cleans
Bar Dips
If you can't do do bar dips do 1.5X the number bench dips.
Buttercups:
15-12-9 Dumbbell cleans
Bench Dips
20080111
Nastier Than Q Can Handle
FR080111
Big Dawgs:
"Diane"
21-15-9 reps
225lb deadlifts
Handstand pushups
Scaled:
Brand X has a good discussion on the scaling of this one. Unfortunately I won't have anyone to help me with these so I'm gonna have to do the last resort of shoulder presses today. I can do maybe 4 HSPU's but it takes me a while to get the form right. I'm pressed for time in the mornings. I will have to practice these at home.
Post your time to comments.
I will put a simplefit option in here today. Just make sure you choose one that uses your shoulders as well as your legs and back.
Q's results for today:
Well, I guess I'm mildly satisfied with the results, but I really scaled it back. First, instead of 225lb deadlifts, I did 185's. I didn't want to throw out my back since I'm running a marathon in two days. Second, instead of handstand pushups, I did standing shoulder presses with 35-pound dumbbells.
So, my workout was:
21-15-9 reps of
185lb deadlifts
70lb standing shoulder presses
Total time - 5:49
Big Dawgs:
"Diane"
21-15-9 reps
225lb deadlifts
Handstand pushups
Scaled:
Brand X has a good discussion on the scaling of this one. Unfortunately I won't have anyone to help me with these so I'm gonna have to do the last resort of shoulder presses today. I can do maybe 4 HSPU's but it takes me a while to get the form right. I'm pressed for time in the mornings. I will have to practice these at home.
Post your time to comments.
I will put a simplefit option in here today. Just make sure you choose one that uses your shoulders as well as your legs and back.
Q's results for today:
Well, I guess I'm mildly satisfied with the results, but I really scaled it back. First, instead of 225lb deadlifts, I did 185's. I didn't want to throw out my back since I'm running a marathon in two days. Second, instead of handstand pushups, I did standing shoulder presses with 35-pound dumbbells.
So, my workout was:
21-15-9 reps of
185lb deadlifts
70lb standing shoulder presses
Total time - 5:49
20080110
Ahhh...A Rest Day!!
TH080110
Happy Rest Day my awesome group of BT CrossFitters!!!
Wow...this has been a great week so far! You all have done so AWESOME!! Yesterday I was the slowest of EVERYONE! So congratulate yourselves, you have done some great work this week! I'm very proud of all of ya!
If I had to predict the next three days, I would say that I see more combo workouts coming...like FRAN...or maybe JEREMY...or maybe even some sort of chipper workout. It's been a while since KB swings have been Rx'd...hey maybe we'll be doing LINDA soon!!!! You wanna sweat? LINDA will do it.
Who is LINDA you ask? 10-9-8-7-6-5-4-3-2-1 reps of the circuit (a) 1.5x bodyweight deadlifts, (b) bodyweight bench presses, and (c) .75x bodyweight cleans. I absolutely cannot WAIT to do this one again!! I felt like Superman after finishing it last time...even though I could hardly move or breathe.
Sunday's workout may be a bit delayed. I'll try to get it posted on Saturday night, but Sunday is the Disney Marathon, so in case you don't see a workout Sunday morning, check the CF website. Have a super Thursday!
I'd love to hear your thoughts on this week's workouts so far!
Happy Rest Day my awesome group of BT CrossFitters!!!
Wow...this has been a great week so far! You all have done so AWESOME!! Yesterday I was the slowest of EVERYONE! So congratulate yourselves, you have done some great work this week! I'm very proud of all of ya!
If I had to predict the next three days, I would say that I see more combo workouts coming...like FRAN...or maybe JEREMY...or maybe even some sort of chipper workout. It's been a while since KB swings have been Rx'd...hey maybe we'll be doing LINDA soon!!!! You wanna sweat? LINDA will do it.
Who is LINDA you ask? 10-9-8-7-6-5-4-3-2-1 reps of the circuit (a) 1.5x bodyweight deadlifts, (b) bodyweight bench presses, and (c) .75x bodyweight cleans. I absolutely cannot WAIT to do this one again!! I felt like Superman after finishing it last time...even though I could hardly move or breathe.
Sunday's workout may be a bit delayed. I'll try to get it posted on Saturday night, but Sunday is the Disney Marathon, so in case you don't see a workout Sunday morning, check the CF website. Have a super Thursday!
I'd love to hear your thoughts on this week's workouts so far!
20080109
Boys Can Be Mean Too!
WE080109
Big Dawgs:
"Michael"
3 rounds for time:
Run 800m
50 back extensions
50 situps
Pack:
Run 800 meters 35 Back Extensions 35 Sit-ups
Puppies:
Run 600 meters 15 Back Extensions 25 Sit-ups
Buttercups:
Run 400 meters 10 Back Extensions 20 Sit-ups
No simplefit option today. Good luck!! This one's a butt kicker!
Q's results for today:
I did the runs on a treadmill...no track at my new gym.
3 rounds of:
Run 800m (354, 350, 344)
50 Back extensions
50 Situps
Total time - 23:35
I'm not exactly happy with the run times. I should be faster. I did them on a treadmill and it took forever to get up to speed.
Big Dawgs:
"Michael"
3 rounds for time:
Run 800m
50 back extensions
50 situps
Pack:
Run 800 meters 35 Back Extensions 35 Sit-ups
Puppies:
Run 600 meters 15 Back Extensions 25 Sit-ups
Buttercups:
Run 400 meters 10 Back Extensions 20 Sit-ups
No simplefit option today. Good luck!! This one's a butt kicker!
Q's results for today:
I did the runs on a treadmill...no track at my new gym.
3 rounds of:
Run 800m (354, 350, 344)
50 Back extensions
50 Situps
Total time - 23:35
I'm not exactly happy with the run times. I should be faster. I did them on a treadmill and it took forever to get up to speed.
20080108
2008's First NASTY Girl!!
TU080108
Full workout:
"Cindy"
As many rounds as possible in 20 minutes of the following circuit:
5 pullups
10 pushups
15 squats
Scaled:
Pack:
Complete as many rounds in 20 minutes as you can of: 3 Pull-ups 6 Push-ups 9 Squats
-or-
Complete as many rounds in 12 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats
Puppies:
Complete as many rounds in 12 minutes as you can of: 1 Pull-ups (or 3 Jumping Pull ups) 4 Push-ups 7 Squats
Buttercups:
Complete as many rounds in 10 minutes as you can of: 1 Jumping Pull-ups 4 Push-ups 7 Squats
These should be adequate for even the least experienced CrossFitter...so no simplefit option today.
Post total rounds completed to comments.
Q's results:
20 rounds in 19:33. I could have started round 21, but I wouldn't have finished it in 37 seconds. I'll go for 21 next time. 100 pullups, 200 pushups, 300 squats.
Full workout:
"Cindy"
As many rounds as possible in 20 minutes of the following circuit:
5 pullups
10 pushups
15 squats
Scaled:
Pack:
Complete as many rounds in 20 minutes as you can of: 3 Pull-ups 6 Push-ups 9 Squats
-or-
Complete as many rounds in 12 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats
Puppies:
Complete as many rounds in 12 minutes as you can of: 1 Pull-ups (or 3 Jumping Pull ups) 4 Push-ups 7 Squats
Buttercups:
Complete as many rounds in 10 minutes as you can of: 1 Jumping Pull-ups 4 Push-ups 7 Squats
These should be adequate for even the least experienced CrossFitter...so no simplefit option today.
Post total rounds completed to comments.
Q's results:
20 rounds in 19:33. I could have started round 21, but I wouldn't have finished it in 37 seconds. I'll go for 21 next time. 100 pullups, 200 pushups, 300 squats.
20080107
Monster Quads
MO080107
Full workout:
Front squat 1-1-1-1-1-1-1-1-1-1 reps
Scaled:
None. This is a simple move, anyone can do it. Weight is determined by you.
Beginners:
Same as above.
Post weights used to comments.
Q's results for today...
I'd never done this one before so I didn't know where to start. Don't know if this is my best, so when I do it again, I'll try a different approach and see where it gets me.
Weights used are as follows...95, 115, 135, 155, 165, 175, 185, 195, 205, 215
For a warmup I did 2 rounds of 10 pullups, 10 pushups, 5 torso twists, 1 hamstring stretch, and 10 airsquats. Then I did the workout, but to keep the intensity high, I did 5 pullups and 5 pushups before each squat.
Cooldown was 20 airsquats to flush the muscles with blood.
Full workout:
Front squat 1-1-1-1-1-1-1-1-1-1 reps
Scaled:
None. This is a simple move, anyone can do it. Weight is determined by you.
Beginners:
Same as above.
Post weights used to comments.
Q's results for today...
I'd never done this one before so I didn't know where to start. Don't know if this is my best, so when I do it again, I'll try a different approach and see where it gets me.
Weights used are as follows...95, 115, 135, 155, 165, 175, 185, 195, 205, 215
For a warmup I did 2 rounds of 10 pullups, 10 pushups, 5 torso twists, 1 hamstring stretch, and 10 airsquats. Then I did the workout, but to keep the intensity high, I did 5 pullups and 5 pushups before each squat.
Cooldown was 20 airsquats to flush the muscles with blood.
20080106
Rest!
Today is a rest day. Enjoy it!
Everyone congratulate yourselves on your first 3 day block completed!!! Nice work!!
Everyone congratulate yourselves on your first 3 day block completed!!! Nice work!!
20080105
Welcome to pain!
SA080105
Full workout:
"Tabata something else"
4 rounds of Tabatas back to back, no rest...
Pullups, pushups, situps, squats.
If you are not familiar with Tabatas, here's what they are...
20 seconds of work, followed by 10 seconds of rest, 8 times. That's one round.
So...for this workout you'll be doing 8 sets of 20 seconds of pullups with 10 seconds of rest in between, followed by 8 sets of 20 seconds of pushups with 10 seconds of rest in between, followed by 8 sets of 20 seconds of situps with 10 seconds rest in between, followed by 8 sets of 20 seconds of squats (airsquats, no weight) with 10 seconds rest in between. Make sure to mop up the sweat when you're done. Post your total reps for the entire workout (you can break down each one too) to comments.
Scaled:
The only thing I could see that might need scaling here is the pullups. Do lat pulldowns instead. You can modify the pushups to your ability level as well. Otherwise, no scaled workout for this one.
Beginner:
Anyone can do this workout. Don't bother with simplefit on this one.
Q's results:
Pullups - 8 7 7 7 6 6 6 5
Pushups - 15 15 15 12 13 13 13 14
Situps - 14 14 14 14 14 14 14 14
Squats - 20 20 20 20 20 20 20 20
Totals - 51, 110, 112, 160...433
Full workout:
"Tabata something else"
4 rounds of Tabatas back to back, no rest...
Pullups, pushups, situps, squats.
If you are not familiar with Tabatas, here's what they are...
20 seconds of work, followed by 10 seconds of rest, 8 times. That's one round.
So...for this workout you'll be doing 8 sets of 20 seconds of pullups with 10 seconds of rest in between, followed by 8 sets of 20 seconds of pushups with 10 seconds of rest in between, followed by 8 sets of 20 seconds of situps with 10 seconds rest in between, followed by 8 sets of 20 seconds of squats (airsquats, no weight) with 10 seconds rest in between. Make sure to mop up the sweat when you're done. Post your total reps for the entire workout (you can break down each one too) to comments.
Scaled:
The only thing I could see that might need scaling here is the pullups. Do lat pulldowns instead. You can modify the pushups to your ability level as well. Otherwise, no scaled workout for this one.
Beginner:
Anyone can do this workout. Don't bother with simplefit on this one.
Q's results:
Pullups - 8 7 7 7 6 6 6 5
Pushups - 15 15 15 12 13 13 13 14
Situps - 14 14 14 14 14 14 14 14
Squats - 20 20 20 20 20 20 20 20
Totals - 51, 110, 112, 160...433
20080104
Good Moves!!
FR080104
Full workout:
Power cleans 3-3-3-3-3 reps
Scaled:
Use dumbbells and do 5 sets of 3 reps of dumbbell squat cleans. CrossFit.com has a video on how to do it...or you can see them done in the post-cert chipper video...it's in the list of WOD's on the videos page.
Beginner:
Do 5 sets of 3 squats and 5 sets of 3 barbell front raises.
To answer questions from yesterday. I do a shortened warmup. When I get back from vacation I'll start doing the regular CrossFit warmup but since I'm away I'm trying to get the shortest workout I can with the most benefit.
As far as the scaled workout, if you'd like to check out the BrandX workout that's cool...but again, since I'm away and don't have much time online, I'm just scaling it to how I'd do it. It probably won't match what their Rx is. Once I'm back, things will get a bit more detailed. Trying to do the best I can while I'm away. I only have 60 minutes total on this internet block on the ship.
Full workout:
Power cleans 3-3-3-3-3 reps
Scaled:
Use dumbbells and do 5 sets of 3 reps of dumbbell squat cleans. CrossFit.com has a video on how to do it...or you can see them done in the post-cert chipper video...it's in the list of WOD's on the videos page.
Beginner:
Do 5 sets of 3 squats and 5 sets of 3 barbell front raises.
To answer questions from yesterday. I do a shortened warmup. When I get back from vacation I'll start doing the regular CrossFit warmup but since I'm away I'm trying to get the shortest workout I can with the most benefit.
As far as the scaled workout, if you'd like to check out the BrandX workout that's cool...but again, since I'm away and don't have much time online, I'm just scaling it to how I'd do it. It probably won't match what their Rx is. Once I'm back, things will get a bit more detailed. Trying to do the best I can while I'm away. I only have 60 minutes total on this internet block on the ship.
20080103
We're Not Worthy!!
WE080103
Full workout:
30 muscle-ups for time
Scaled:
I can't even do one muscle-up yet. So...I will be doing the scaled workout today. If you don't know what a muscle-up is, please watch the video on crossfit.com. Basically it's a pullup that turns into a dip. It's done on rings. I have done exactly one, and it took like 10 tries, so I'm just gonna do the scaled workout today!
Do 30 pullups and 30 dips. You don't have to do 30 without stopping, but do all 30 pullups before you do the 30 dips. You're still doing this for time.
Beginner:
Do 30 lat pulldowns with half your bodyweight and 30 pushups. For time.
Q's results
This was still a good workout, even though it was a substitution. Time - 4:19
Full workout:
30 muscle-ups for time
Scaled:
I can't even do one muscle-up yet. So...I will be doing the scaled workout today. If you don't know what a muscle-up is, please watch the video on crossfit.com. Basically it's a pullup that turns into a dip. It's done on rings. I have done exactly one, and it took like 10 tries, so I'm just gonna do the scaled workout today!
Do 30 pullups and 30 dips. You don't have to do 30 without stopping, but do all 30 pullups before you do the 30 dips. You're still doing this for time.
Beginner:
Do 30 lat pulldowns with half your bodyweight and 30 pushups. For time.
Q's results
This was still a good workout, even though it was a substitution. Time - 4:19
20080102
Rest or Day 1...you decide!
WE080102
Today is a rest day per CrossFit's program. But if you didn't get your workout in yesterday because of the holiday, please catch up today. You'll be working out four days in a row this week, but you'll have another rest day on Sunday and start a regular cycle on Monday.
Good luck!!
Note: I will be away for the next three days, on a cruise. I will do my best to get down to the business center to post the workouts for the next three days. If I can't, please visit crossfit.com and get the workouts. Keep track of your results and you can post them here when I return. Check daily because I may be able to post from the ship.
Today is a rest day per CrossFit's program. But if you didn't get your workout in yesterday because of the holiday, please catch up today. You'll be working out four days in a row this week, but you'll have another rest day on Sunday and start a regular cycle on Monday.
Good luck!!
Note: I will be away for the next three days, on a cruise. I will do my best to get down to the business center to post the workouts for the next three days. If I can't, please visit crossfit.com and get the workouts. Keep track of your results and you can post them here when I return. Check daily because I may be able to post from the ship.
20080101
Happy New Year! Here we go!!
TU080101
Full Workout:
"CrossFit Total"
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Do one rep of each and then add weight to each exercise til you're at the max weight you can do. Start with something you THINK is your max. If it is, you won't have to go further than two sets becuase you'll be at failure on the second set. The goal of this workout is to set a "total" and make it bigger as you do the program.
I believe (correct me if I'm wrong) that if you reach your max in one exercise and not the others, you keep the weight you maxed at in that exercise and add to the others until you've maxed at all three.
Scaled:
There really is no scaling for this one. This is CrossFit's benchmark workout where you test your 1-rep max on these three very basic very important exercises. If you are unfamiliar with the moves, use the hack squat machine for the back squat, and the seated shoulder press machine for the presses. There really is no substitution for deadlifts. Do them with dumbbells if you are nervous about picking up a bar.
Beginner:
I'd say that these are extremely scalable moves so there should be no reason that anyone should have to substitute a simplefit workout today.
NOTE:
Today is New Year's Day and I realize most gyms are closed. Tomorrow is a CrossFit rest day. I'm officially giving the option of skipping today and working out tomorrow instead. If this is the case, you will be working out for four days in a row instead of three for the first week of your program. I myself may have to do that, since my gym is probably closed today.
Post your total to the comments field below. Happy New Year and Happy CrossFitting!!
Q's Results for the Day:
Total: 645
Squat: 245
Shoulder press: 115
Deadlift: 285
I took six sets to get there. I need to start heavier next time so I don't fatigue. If I'd started heavier I'd have gone heavier I'm sure. On to next time!!
Full Workout:
"CrossFit Total"
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Do one rep of each and then add weight to each exercise til you're at the max weight you can do. Start with something you THINK is your max. If it is, you won't have to go further than two sets becuase you'll be at failure on the second set. The goal of this workout is to set a "total" and make it bigger as you do the program.
I believe (correct me if I'm wrong) that if you reach your max in one exercise and not the others, you keep the weight you maxed at in that exercise and add to the others until you've maxed at all three.
Scaled:
There really is no scaling for this one. This is CrossFit's benchmark workout where you test your 1-rep max on these three very basic very important exercises. If you are unfamiliar with the moves, use the hack squat machine for the back squat, and the seated shoulder press machine for the presses. There really is no substitution for deadlifts. Do them with dumbbells if you are nervous about picking up a bar.
Beginner:
I'd say that these are extremely scalable moves so there should be no reason that anyone should have to substitute a simplefit workout today.
NOTE:
Today is New Year's Day and I realize most gyms are closed. Tomorrow is a CrossFit rest day. I'm officially giving the option of skipping today and working out tomorrow instead. If this is the case, you will be working out for four days in a row instead of three for the first week of your program. I myself may have to do that, since my gym is probably closed today.
Post your total to the comments field below. Happy New Year and Happy CrossFitting!!
Q's Results for the Day:
Total: 645
Squat: 245
Shoulder press: 115
Deadlift: 285
I took six sets to get there. I need to start heavier next time so I don't fatigue. If I'd started heavier I'd have gone heavier I'm sure. On to next time!!
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