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!!
20080228
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.
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