FR080229
Back Squat 3-3-3-3-3 reps
Post loads to comments.
For a warmup I did 12 pullups and 20 airsquats.
Then...
CrossFit WOD:
Weights: 225, 245, 255, 265, 275.
This is a new squat PR for me. Pretty happy with it. I had to work hard to stand up on round 5, but I don't think I was finished. Since I only had 5 sets of three, I stopped, but I'm pretty sure I could have gone at least 285. I'll see next time. Cooldown was another 20 airsquats. I also did 10 airsquats between sets to keep my legs loose.
20080228
7 Rounds? COOL!
TH080228
7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
The Porch:
5 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
Pack:
7 rounds for time of:
65 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
Women 45#
Puppies:
5 rounds for time of:
45 pound Sumo-deadlift high-pull, 10 reps
10 Bench dips or jump to support
women 25#
Buttercups:
3 rounds for time of:
25 pound Sumo-deadlift high-pull, 10 reps
10 Bench dips or jump to support
THIS WAS AN AWESOME WORKOUT!!
As RX'd, except I did bar dips...no rings at my gym. Didn't increase reps on dips...I have an 800m swim and a 2 mile run tonight. No need for extra craziness.
Time - 7:33...I was spent!!
7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
The Porch:
5 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
Pack:
7 rounds for time of:
65 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
Women 45#
Puppies:
5 rounds for time of:
45 pound Sumo-deadlift high-pull, 10 reps
10 Bench dips or jump to support
women 25#
Buttercups:
3 rounds for time of:
25 pound Sumo-deadlift high-pull, 10 reps
10 Bench dips or jump to support
THIS WAS AN AWESOME WORKOUT!!
As RX'd, except I did bar dips...no rings at my gym. Didn't increase reps on dips...I have an 800m swim and a 2 mile run tonight. No need for extra craziness.
Time - 7:33...I was spent!!
20080227
WOOT!!
WE080227
Rest day!
This has been a tough week of workouts! And I haven't even done all of them as RX'd!!
Rest day!
This has been a tough week of workouts! And I haven't even done all of them as RX'd!!
20080226
Speed Is Good!
TU080226
Today's WOD--and others like it--is the reason that my running has improved so much over the past six months. You just become faster and stronger with this type of workout.
Big Dawgs:
Five rounds for time of:
400 meter Run
50 Squats
30 Back extensions
Pack:
Five rounds for time of:
Run 400 meters
35 Squats
20 Back Extensions
Puppies:
Four rounds for time of:
Run 400 meters
25 Squats
15 Back Extensions
Buttercups:
Four rounds for time of:
Run 200 meters
15 Squats
10 Back Extensions
Q's results...
Short warmup...5 pullups, 10 dips, 5 knees to elbows, and 10 pushups. Did a few stretches and mobility movements too.
CrossFit WOD:
4 rounds for time:
Run 400m (I rowed since I will be running tonight)
50 situps
30 back extensions
Time - 17:34
This was a great workout. Kept my heart rate up, made me sweat a lot, but didn't kill me.
Today's WOD--and others like it--is the reason that my running has improved so much over the past six months. You just become faster and stronger with this type of workout.
Big Dawgs:
Five rounds for time of:
400 meter Run
50 Squats
30 Back extensions
Pack:
Five rounds for time of:
Run 400 meters
35 Squats
20 Back Extensions
Puppies:
Four rounds for time of:
Run 400 meters
25 Squats
15 Back Extensions
Buttercups:
Four rounds for time of:
Run 200 meters
15 Squats
10 Back Extensions
Q's results...
Short warmup...5 pullups, 10 dips, 5 knees to elbows, and 10 pushups. Did a few stretches and mobility movements too.
CrossFit WOD:
4 rounds for time:
Run 400m (I rowed since I will be running tonight)
50 situps
30 back extensions
Time - 17:34
This was a great workout. Kept my heart rate up, made me sweat a lot, but didn't kill me.
20080225
Shoulder Power!
MO080225
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Today, everyone is a Big Dawg! Do the WOD as RX'd. If you are unfamiliar with the movements watch the videos and then use a weight that will allow you to do the WOD.
http://media.crossfit.com/cf-video/SPPPPJ155.wmv
http://media.crossfit.com/cf-video/Presses.wmv
http://media.crossfit.com/cf-video/cfj-nov-05/push-press.wmv
http://media.crossfit.com/cf-video/cfj-nov-05/push-jerk.wmv
Wasn't really feelin' the shoulder stuff today, so here's what I did...
EVA. KICKED. MY. ASS.
Mistake number 1 was that I did too long a warmup. And it was too intense. It could've been a WOD. I took two CF Kids WODs, modded them a bit, and combined them into one big workout that looked like this...
FOR TIME...
50 squats
Then without rest, perform three rounds of:
10 pullup burpees
10 dips
10 knees to elbows
10 hang squat cleans, 35lb DBs
10 hang power snatches, 55lb BB
Then without rest after round 3, perform
50 situps.
This workout took me 13:03 and I was huffing and sweating. Probably used way too much energy.
Mistake number 2 was trying to do Eva as RX'd on the first try.
Round 1, as RX'd
Round 2, as RX'd
Round 3, run as RX'd but only got thru 10 DB swings, and 10 pullups before pukey nearly smacked me upside the head.
Rounds 4 and 5...nope. I had to stop because my stomach turned and I almost lost my lunch. Still, it took 22:23 to even get about halfway thru the workout.
UGH...Eva is one I'll have to work up to.
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Today, everyone is a Big Dawg! Do the WOD as RX'd. If you are unfamiliar with the movements watch the videos and then use a weight that will allow you to do the WOD.
http://media.crossfit.com/cf-video/SPPPPJ155.wmv
http://media.crossfit.com/cf-video/Presses.wmv
http://media.crossfit.com/cf-video/cfj-nov-05/push-press.wmv
http://media.crossfit.com/cf-video/cfj-nov-05/push-jerk.wmv
Wasn't really feelin' the shoulder stuff today, so here's what I did...
EVA. KICKED. MY. ASS.
Mistake number 1 was that I did too long a warmup. And it was too intense. It could've been a WOD. I took two CF Kids WODs, modded them a bit, and combined them into one big workout that looked like this...
FOR TIME...
50 squats
Then without rest, perform three rounds of:
10 pullup burpees
10 dips
10 knees to elbows
10 hang squat cleans, 35lb DBs
10 hang power snatches, 55lb BB
Then without rest after round 3, perform
50 situps.
This workout took me 13:03 and I was huffing and sweating. Probably used way too much energy.
Mistake number 2 was trying to do Eva as RX'd on the first try.
Round 1, as RX'd
Round 2, as RX'd
Round 3, run as RX'd but only got thru 10 DB swings, and 10 pullups before pukey nearly smacked me upside the head.
Rounds 4 and 5...nope. I had to stop because my stomach turned and I almost lost my lunch. Still, it took 22:23 to even get about halfway thru the workout.
UGH...Eva is one I'll have to work up to.
20080224
A New One!!
SU080224
"Eva"
Big Dawgs:
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Pack:
Five rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 30 reps
30 Pull-ups
Puppies:
Four rounds for time of:
Run 400 meters
1 pood Kettlebell swing, 20 reps
20 Beginner or Jumping Pull-ups
Buttercups:
Three rounds for time of:
Run 400 meters
15-24# Kettlebell swing, 15 reps
15 Beginner or Jumping Pull-ups
"Eva"
Big Dawgs:
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Pack:
Five rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 30 reps
30 Pull-ups
Puppies:
Four rounds for time of:
Run 400 meters
1 pood Kettlebell swing, 20 reps
20 Beginner or Jumping Pull-ups
Buttercups:
Three rounds for time of:
Run 400 meters
15-24# Kettlebell swing, 15 reps
15 Beginner or Jumping Pull-ups
20080222
Have You Gotten Stronger?
FR080222
"Lynne"
5 rounds, max reps of:
Bodyweight bench presses
Pullups
Big Dawgs:
As Rxd
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 beginner pull ups
Buttercups:
Do 3 rounds: max push ups max pull ups or beginner 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
Compare today's results to 080117.
Q's results:
Today's workout wasn't exactly what I expected. I'm overanalyzing it, but I do know that I need to work on how long I can keep my strength up.
Results were:
R1 - 18, 18 (this was good)
R2 - 9, 15 (bench press went to hell really quick...)
R3 - 8, 14 (and stayed there)
R4 - 8, 14 (Kipping rocks)
R5 - 6, 12 (Glad to be done. Shoulder sore!!)
Even with all of this fuss, I HAVE gotten stronger. Look at the improvements in pullups!! I've learned to kip since then, and I've improved my numbers in this workout. My 080117 results were...
16/11
10/9
10/8
8/8
7/7
Yes, I fell off the bar on the last one.
"Lynne"
5 rounds, max reps of:
Bodyweight bench presses
Pullups
Big Dawgs:
As Rxd
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 beginner pull ups
Buttercups:
Do 3 rounds: max push ups max pull ups or beginner 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
Compare today's results to 080117.
Q's results:
Today's workout wasn't exactly what I expected. I'm overanalyzing it, but I do know that I need to work on how long I can keep my strength up.
Results were:
R1 - 18, 18 (this was good)
R2 - 9, 15 (bench press went to hell really quick...)
R3 - 8, 14 (and stayed there)
R4 - 8, 14 (Kipping rocks)
R5 - 6, 12 (Glad to be done. Shoulder sore!!)
Even with all of this fuss, I HAVE gotten stronger. Look at the improvements in pullups!! I've learned to kip since then, and I've improved my numbers in this workout. My 080117 results were...
16/11
10/9
10/8
8/8
7/7
Yes, I fell off the bar on the last one.
20080221
Quads: TAXED!!
TH080221
This one should be fun for us tri geeks. You know I definitely associate workouts like these with my big improvements in running over the past six months. These leg-heavy speed workouts really help you gain leg strength AS WELL AS the ability to keep up a high intensity, high power level for a longer time. Enjoy this one, I did...even though I had to row the 400m because I can't run fast yet, due to my calf problem.
Big Dawgs:
Four rounds for time:
Run 400m
50 squats
Pack:
Four rounds for time of:
Run 400 meters
35 Squats
Puppies:
Four rounds for time of:
Run 400 meters
25 Squats
Buttercups:
Four rounds for time of:
Run 200 meters
15 Squats
Q's results:
First, I did the CF Kids WOD which was 3 rounds of 50 jumpropes, 15 hang power snatches, and 15 pushups. Time was 5:24 in that.
Then, the regular CF WOD. I had to sub rowing for the running as I can't sprint yet.
Time was 12:13. This will make a good running speedwork interval session for later in the year when I'm training for IMCdA.
This one should be fun for us tri geeks. You know I definitely associate workouts like these with my big improvements in running over the past six months. These leg-heavy speed workouts really help you gain leg strength AS WELL AS the ability to keep up a high intensity, high power level for a longer time. Enjoy this one, I did...even though I had to row the 400m because I can't run fast yet, due to my calf problem.
Big Dawgs:
Four rounds for time:
Run 400m
50 squats
Pack:
Four rounds for time of:
Run 400 meters
35 Squats
Puppies:
Four rounds for time of:
Run 400 meters
25 Squats
Buttercups:
Four rounds for time of:
Run 200 meters
15 Squats
Q's results:
First, I did the CF Kids WOD which was 3 rounds of 50 jumpropes, 15 hang power snatches, and 15 pushups. Time was 5:24 in that.
Then, the regular CF WOD. I had to sub rowing for the running as I can't sprint yet.
Time was 12:13. This will make a good running speedwork interval session for later in the year when I'm training for IMCdA.
20080220
Yay for O-Lifting!
WE080220
Hang squat cleans 3-3-3-3-3-3-3 reps
You control the weight here, scaling is up to you.
I warmed up with the CF Kids workout, slightly modified...
It was 7 rounds for time of:
Run 200m (I rowed 200m instead)
7 pullups.
Time on this was 10:05.
Then I did the WOD...
Weights were...
50, 60, 70, 80, 90, 100, 110
Next time I think I'll push it a little higher, but maybe only to 115 or 120 as I felt a little deviation from proper form on the last 3 reps.
Hang squat cleans 3-3-3-3-3-3-3 reps
You control the weight here, scaling is up to you.
I warmed up with the CF Kids workout, slightly modified...
It was 7 rounds for time of:
Run 200m (I rowed 200m instead)
7 pullups.
Time on this was 10:05.
Then I did the WOD...
Weights were...
50, 60, 70, 80, 90, 100, 110
Next time I think I'll push it a little higher, but maybe only to 115 or 120 as I felt a little deviation from proper form on the last 3 reps.
20080219
I'm Actually Doing This...
TU0802119
REST DAY
I will actually rest today. No make-up workout, no new workout, nothin' at all. My body is just not having it today. I'll be back at it tomorrow!
REST DAY
I will actually rest today. No make-up workout, no new workout, nothin' at all. My body is just not having it today. I'll be back at it tomorrow!
20080217
OK I Feel A Leg Week
MO080218
Front Squat 1-1-1-1-1-1-1-1-1-1 reps
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No scaling here. You're in control.
I did ANNIE today. I'll do this tomorrow morning.
Total ANNIE time was 6:34. Didn't do double unders...I did regular single jumpropes.
Front Squat 1-1-1-1-1-1-1-1-1-1 reps
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No scaling here. You're in control.
I did ANNIE today. I'll do this tomorrow morning.
Total ANNIE time was 6:34. Didn't do double unders...I did regular single jumpropes.
A New Girl For Your Enjoyment
SU080217
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Scaling: Do regular jump ropes if you can't do double unders.
I will do this one tomorrow. The duathlon was my workout today.
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Scaling: Do regular jump ropes if you can't do double unders.
I will do this one tomorrow. The duathlon was my workout today.
20080216
I Love Running!
SA080216
Run 5K
Only scaling on this one would be to do 2.5K for Buttercups.
I will be doing this at a leisurely pace after an 80 mile bike ride. Not too worried about my 5K time right now. Besides, I'll be doing TWO 5K's on Sunday.
Definitely will use my first 5K time from tomorrow's race as my time for this. I did run about 3.14 miles today but it was in no way CrossFit-w0rthy!!
Run 5K
Only scaling on this one would be to do 2.5K for Buttercups.
I will be doing this at a leisurely pace after an 80 mile bike ride. Not too worried about my 5K time right now. Besides, I'll be doing TWO 5K's on Sunday.
Definitely will use my first 5K time from tomorrow's race as my time for this. I did run about 3.14 miles today but it was in no way CrossFit-w0rthy!!
20080215
Now That My Shoulders Are Wasted...
FR080215
Rest Day!!
I definitely need this one. My shoulders are definitely wasted!! They feel great though!
Rest Day!!
I definitely need this one. My shoulders are definitely wasted!! They feel great though!
20080213
Ohhhhh...YESSSSSS!!!
TH080214
HAPPY VALENTINE'S DAY! From...
FRAN!!!!!!!
What a fitting workout for this day!
It just wouldn't be Valentine's Day without hugs and kisses from the nastiest girl of them all!!
"Fran"
3 rounds for time...
21, 15, 9 reps of
95lb thrusters
Pullups
Q's results:
Whoop whoooooop! New Fran PR!!! 4:36 for me tonight, and I thought my heart was gonna come out of my chest...or I was gonna talk to Pukey...or both!!! But yay, new PR!!!
HAPPY VALENTINE'S DAY! From...
FRAN!!!!!!!
What a fitting workout for this day!
It just wouldn't be Valentine's Day without hugs and kisses from the nastiest girl of them all!!
"Fran"
3 rounds for time...
21, 15, 9 reps of
95lb thrusters
Pullups
Q's results:
Whoop whoooooop! New Fran PR!!! 4:36 for me tonight, and I thought my heart was gonna come out of my chest...or I was gonna talk to Pukey...or both!!! But yay, new PR!!!
20080212
This Must Be Shoulder Week!
WE080213
"Randy"
For time:
75lb power snatches, 75 reps
This was a kickass workout!!
Total time - 12:24
"Randy"
For time:
75lb power snatches, 75 reps
This was a kickass workout!!
Total time - 12:24
Yay, A New One!!
TU080212
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
This should be fun! I'm excited to try this one!
Big Dawgs:
as Rx'd
Women 1.5 pood
If you do not have a muscle up use a 5/1 sub of pull ups and dips
The Porch:
Reduce to 15 minutes
If you do not have a muscle up use a 4/1 sub of pull ups and dips
Pack:
Reduce to 15 minutes, reduce KB's to 1.4 pood
Women 1.0 pood
If you do not have a muscle up use a 3/1 sub of pull ups and dips
Puppies:
Reduce to 12 minutes, reduce KB's to 12kg
Women 8kg
If you do not have a muscle up use a 2/1 sub of Assisted or beginner pull ups and bench dips
I did a mini Cindy tonight. I don't think my body was ready for a full on WOD today. Even a 1o minute mini Cindy took all I could muster! Tomorrow's WOD is some craziness...but I'm excited to try it!
10 minutes, max rounds of:
5 pullups
10 pushups
15 squats
Did 14 rounds in 9:36.
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
This should be fun! I'm excited to try this one!
Big Dawgs:
as Rx'd
Women 1.5 pood
If you do not have a muscle up use a 5/1 sub of pull ups and dips
The Porch:
Reduce to 15 minutes
If you do not have a muscle up use a 4/1 sub of pull ups and dips
Pack:
Reduce to 15 minutes, reduce KB's to 1.4 pood
Women 1.0 pood
If you do not have a muscle up use a 3/1 sub of pull ups and dips
Puppies:
Reduce to 12 minutes, reduce KB's to 12kg
Women 8kg
If you do not have a muscle up use a 2/1 sub of Assisted or beginner pull ups and bench dips
I did a mini Cindy tonight. I don't think my body was ready for a full on WOD today. Even a 1o minute mini Cindy took all I could muster! Tomorrow's WOD is some craziness...but I'm excited to try it!
10 minutes, max rounds of:
5 pullups
10 pushups
15 squats
Did 14 rounds in 9:36.
20080211
Couldn't Come At A Better Time!
MO080211
REST DAY!!
I soooooo need one of these!! My entire body hurts today. But it's such a satisfying hurt!
Looks like everyone had a great day with the deadlifts! YAY!
REST DAY!!
I soooooo need one of these!! My entire body hurts today. But it's such a satisfying hurt!
Looks like everyone had a great day with the deadlifts! YAY!
20080209
Deadlifts AGAIN?!?
SU080210
Deadlift 1-1-1-1-1-1-1 reps
Remember...no reducing the weights to get to the next set! I'll be running 26.2 today, no deadlifts for me!
Deadlift 1-1-1-1-1-1-1 reps
Remember...no reducing the weights to get to the next set! I'll be running 26.2 today, no deadlifts for me!
Fast Saturday!
SA080209
Run or row 5K
Gee, how convenient is it that there's a 5K in Tampa today! Of course, I can't run it because I'm running a marathon tomorrow. Oh well, I can scale it to walking a 5K...cuz I'm sure I'll be walking my butt off today down at the race site! Have fun kids!
Run or row 5K
Gee, how convenient is it that there's a 5K in Tampa today! Of course, I can't run it because I'm running a marathon tomorrow. Oh well, I can scale it to walking a 5K...cuz I'm sure I'll be walking my butt off today down at the race site! Have fun kids!
20080208
Feelin..CHIPPER..Today?
FR080208
OK kids, this is the workout that started it all!! Way back in September when I first asked Steve Berlin (berlinsd from BT) "what is this CrossFit thing you're doing?", this is the workout he told me to watch the video for and I wrote it down while thinking "holy crap I HAVE to try that!!". I did the workout that day and the rest, as they say, is HISTORY!! This is the post-certification Chipper workout. It's AWESOME!! Enjoy it!
I want so badly to do this today, but I'll do it Monday on the rest day. I'm just doing 20 pushups and 30 crunches per hour today. My taper is almost done!!
Big Dawgs:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Pack:
For time:
20 Walking lunge steps
15 Pull-ups
35 Box jumps, 20 inch box
15 Double-unders
20 Ring dips
15 Knees to elbows
20 Kettlebell swings, 1.5 pood
20 Sit-ups
15 Hang squat cleans, 25 pound dumbells
20 Back extensions
20 Wall ball shots, 14-20 pound ball
1 Rope climb ascents
Puppies:
For time:
15 Walking lunge steps
12 Pull-ups (Combination of pu, beginning pu's and Jumping pu's)
25 Box jumps, 20 inch box
12 Double-unders
15 Bar dips (or Chair dips)
20 Knees to elbows
15 Kettlebell swings, 1 pood or 1.5 pood depending on abillity
30 Sit-ups
12 Hang squat cleans, 15-25 pound dumbells
12 Back extensions
15 Wall ball shots, 8-12 pound ball
1 Rope climb ascents or 3 beginner rope climbs
If you can't do double unders, do regular jump ropes. Not many places have ropes to climb, so sub 5 pullups for every rope climb.
OK kids, this is the workout that started it all!! Way back in September when I first asked Steve Berlin (berlinsd from BT) "what is this CrossFit thing you're doing?", this is the workout he told me to watch the video for and I wrote it down while thinking "holy crap I HAVE to try that!!". I did the workout that day and the rest, as they say, is HISTORY!! This is the post-certification Chipper workout. It's AWESOME!! Enjoy it!
I want so badly to do this today, but I'll do it Monday on the rest day. I'm just doing 20 pushups and 30 crunches per hour today. My taper is almost done!!
Big Dawgs:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Pack:
For time:
20 Walking lunge steps
15 Pull-ups
35 Box jumps, 20 inch box
15 Double-unders
20 Ring dips
15 Knees to elbows
20 Kettlebell swings, 1.5 pood
20 Sit-ups
15 Hang squat cleans, 25 pound dumbells
20 Back extensions
20 Wall ball shots, 14-20 pound ball
1 Rope climb ascents
Puppies:
For time:
15 Walking lunge steps
12 Pull-ups (Combination of pu, beginning pu's and Jumping pu's)
25 Box jumps, 20 inch box
12 Double-unders
15 Bar dips (or Chair dips)
20 Knees to elbows
15 Kettlebell swings, 1 pood or 1.5 pood depending on abillity
30 Sit-ups
12 Hang squat cleans, 15-25 pound dumbells
12 Back extensions
15 Wall ball shots, 8-12 pound ball
1 Rope climb ascents or 3 beginner rope climbs
If you can't do double unders, do regular jump ropes. Not many places have ropes to climb, so sub 5 pullups for every rope climb.
20080207
Relax...Don't Do It...
TH080207
Rest Day!!!
OK, I feel like I've pretty much rested all week, but oh well...today is a real rest day.
Addendum: 080207, 1145
A good question was raised about the weights and stuff from yesterday's workout, and similar workouts that we've done lately.
Let me start out by saying that I myself am guilty of this, because I didn't know this rule until after I did the workout (it was during the snatches workout, I lowered the weight for the last set). And that's why I'm passing this rule on to you!
The rule is that you can't lower the weight if you go too heavy on the Olympic lifting workouts. The workouts I'm talking about are the ones that are like:
Snatch 1-1-1-1-1-1-1 reps
Push jerk 3-3-3-3-3-3-3 reps
Like I said, I myself am guilty of lowering the weight on this for the last set to get a successful rep. But the workout is more to test your limits and see what you can do, not to be successful each time. Maybe instead of the word "reps", it should be more like:
Snatch 1-1-1-1-1-1-1 attempts
Anyway, just wanted to pass that info on. You don't HAVE to complete the reps on each one...of course come as close as possible though.
Rest Day!!!
OK, I feel like I've pretty much rested all week, but oh well...today is a real rest day.
Addendum: 080207, 1145
A good question was raised about the weights and stuff from yesterday's workout, and similar workouts that we've done lately.
Let me start out by saying that I myself am guilty of this, because I didn't know this rule until after I did the workout (it was during the snatches workout, I lowered the weight for the last set). And that's why I'm passing this rule on to you!
The rule is that you can't lower the weight if you go too heavy on the Olympic lifting workouts. The workouts I'm talking about are the ones that are like:
Snatch 1-1-1-1-1-1-1 reps
Push jerk 3-3-3-3-3-3-3 reps
Like I said, I myself am guilty of lowering the weight on this for the last set to get a successful rep. But the workout is more to test your limits and see what you can do, not to be successful each time. Maybe instead of the word "reps", it should be more like:
Snatch 1-1-1-1-1-1-1 attempts
Anyway, just wanted to pass that info on. You don't HAVE to complete the reps on each one...of course come as close as possible though.
20080206
Strong Shoulders!
WE080206
Push Jerk 3-3-3-3-3-3-3 reps
No scaling, just adjust the weight. If you aren't familiar with the lift, here's a vid...
http://media.crossfit.com/cf-video/cfj-nov-05/push-jerk.wmv
I will be doing a light workout today, CF Kids WOD.
Q's results:
Warmed up with 30 reps of 55lb overhead presses. Defintely not the intensity of the Push Jerk, but at least I got a bit of the overhead movement associated with today's WOD.
For my main CF workout, I did the CrossFit Kids workout for today.
3 rounds of:
30 box jumps
Max pushups in 1 min
Max situps in 1 min
Max squats in 1 min
My results:
R1: 30 jumps, 32 pushups, 36 situps, 47 squats
R2: 30, 40, 40, 50
R3: 30, 45, 46, 62
Totals:
90 Box jumps
117 pushups
122 situps
159 squats
488 total reps
Then a cooldown of 20 reps of 45lb overhead presses.
I can't wait til next week when I can get back to doing the WOD!!! I feel like a slug!
Push Jerk 3-3-3-3-3-3-3 reps
No scaling, just adjust the weight. If you aren't familiar with the lift, here's a vid...
http://media.crossfit.com/cf-video/cfj-nov-05/push-jerk.wmv
I will be doing a light workout today, CF Kids WOD.
Q's results:
Warmed up with 30 reps of 55lb overhead presses. Defintely not the intensity of the Push Jerk, but at least I got a bit of the overhead movement associated with today's WOD.
For my main CF workout, I did the CrossFit Kids workout for today.
3 rounds of:
30 box jumps
Max pushups in 1 min
Max situps in 1 min
Max squats in 1 min
My results:
R1: 30 jumps, 32 pushups, 36 situps, 47 squats
R2: 30, 40, 40, 50
R3: 30, 45, 46, 62
Totals:
90 Box jumps
117 pushups
122 situps
159 squats
488 total reps
Then a cooldown of 20 reps of 45lb overhead presses.
I can't wait til next week when I can get back to doing the WOD!!! I feel like a slug!
20080205
Are You Ready??
TU080205
This is a tough one folks. To do this one as Rx'd is a real smoker! Good luck!
"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
The Porch:
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 Tuck sit Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 Tuck sit Pull-ups
women 30# DB
Pack:
Complete three rounds for time of:
30 pound Dumbbell snatch, 21 reps, right arm
21 Tuck sit Pull-ups 3
0 pound Dumbbell snatch, 21 reps, left arm
21 Tuck sit Pull-ups
women 20# DB
Puppies:
Complete three rounds for time of:
10 pound Dumbbell snatch, 15 reps, right arm
15 Tuck sit Pull-ups
10 pound Dumbbell snatch, 15 reps, left arm
15 Tuck sit Pull-ups
I of course will be scaling this one to almost a completely different workout again. Probably just some front raises and regular pullups. No back trauma for me please!
For proper form on the one-arm snatches, look for a video on the CF website. I'm pretty sure I remember one there.
I did a light 3-round routine tonight. It was easy but it still made me sweat!
3 rounds for time:
20 KB swings (35#)
10 pullups
20 pushups
5 knees-t0-elbows
Total time - 5:07
This is a tough one folks. To do this one as Rx'd is a real smoker! Good luck!
"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
The Porch:
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 Tuck sit Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 Tuck sit Pull-ups
women 30# DB
Pack:
Complete three rounds for time of:
30 pound Dumbbell snatch, 21 reps, right arm
21 Tuck sit Pull-ups 3
0 pound Dumbbell snatch, 21 reps, left arm
21 Tuck sit Pull-ups
women 20# DB
Puppies:
Complete three rounds for time of:
10 pound Dumbbell snatch, 15 reps, right arm
15 Tuck sit Pull-ups
10 pound Dumbbell snatch, 15 reps, left arm
15 Tuck sit Pull-ups
I of course will be scaling this one to almost a completely different workout again. Probably just some front raises and regular pullups. No back trauma for me please!
For proper form on the one-arm snatches, look for a video on the CF website. I'm pretty sure I remember one there.
I did a light 3-round routine tonight. It was easy but it still made me sweat!
3 rounds for time:
20 KB swings (35#)
10 pullups
20 pushups
5 knees-t0-elbows
Total time - 5:07
20080204
How Strong Are YOUR Legs?
MO080204
Back Squat 3-3-3-3-3 reps
Go for big numbers here!
I will be doing front-to-back lunges instead of these. No hardcore workouts for me this week. It's taper time. I may not be in the shape I need to be to BQ, but I'm still gonna try.
I substituted a front-to-back lunge workout for the heavy squats today. The name of the game is TAPER!! :)
OK, so the workout was...
For time:
10-8-6-4-2 reps of front-to-back lunges, each leg
Total time - 3:52
Damn, my quads were taxed and my legs felt like spaghetti...and they were on FIRE!! Good warmup for the 4 mile run I did though.
Back Squat 3-3-3-3-3 reps
Go for big numbers here!
I will be doing front-to-back lunges instead of these. No hardcore workouts for me this week. It's taper time. I may not be in the shape I need to be to BQ, but I'm still gonna try.
I substituted a front-to-back lunge workout for the heavy squats today. The name of the game is TAPER!! :)
OK, so the workout was...
For time:
10-8-6-4-2 reps of front-to-back lunges, each leg
Total time - 3:52
Damn, my quads were taxed and my legs felt like spaghetti...and they were on FIRE!! Good warmup for the 4 mile run I did though.
20080203
20080202
Extreme Intervals
SA080202
"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.
Pullups - 10 10 10 8 8 6 6 5 = 63
Pushups - 16 16 16 16 16 14 12 11 = 117
Situps - 14 14 14 14 14 14 13 14 = 111
Squats - 20 20 20 20 20 20 20 20 = 160
Total = 451 reps
"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.
Pullups - 10 10 10 8 8 6 6 5 = 63
Pushups - 16 16 16 16 16 14 12 11 = 117
Situps - 14 14 14 14 14 14 13 14 = 111
Squats - 20 20 20 20 20 20 20 20 = 160
Total = 451 reps
20080201
New Month!
FR080201
I just KNEW today's WOD would be a run.
Big Dawgs: Run 10K
Porch and pack: 5K
Puppies and buttercups: 2.5K
I would just like to say that it has been truly AWESOME to see you all make such great progress this month! We all started out not knowing what was ahead. Now we're all making such great gains!! I hope you all stay and join me for a second month of CrossFitting! I'm gonna stick to the plan for this month as well. March might get a bit spotty as my IMCdA training will start getting hardcore, but I'm still gonna keep doing CF as much as I can all the way up to IMCdA.
Thanks for making my month great! And it was good to know I could count on all of YOU for bringing ME up when I had a few bad days there. THANKS!!!!
I did the 10K in 44:46 tonight. It was my first ever sub-45 minute 10K. Then I realized I lost my wallet and it ruined the entire night. Why do I have to have a good night only to have it ruined?? WTF?
I just KNEW today's WOD would be a run.
Big Dawgs: Run 10K
Porch and pack: 5K
Puppies and buttercups: 2.5K
I would just like to say that it has been truly AWESOME to see you all make such great progress this month! We all started out not knowing what was ahead. Now we're all making such great gains!! I hope you all stay and join me for a second month of CrossFitting! I'm gonna stick to the plan for this month as well. March might get a bit spotty as my IMCdA training will start getting hardcore, but I'm still gonna keep doing CF as much as I can all the way up to IMCdA.
Thanks for making my month great! And it was good to know I could count on all of YOU for bringing ME up when I had a few bad days there. THANKS!!!!
I did the 10K in 44:46 tonight. It was my first ever sub-45 minute 10K. Then I realized I lost my wallet and it ruined the entire night. Why do I have to have a good night only to have it ruined?? WTF?
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