Karen

150 wall ball shots, 20 lb ball

Time: 6:49

Last time I did this in 9:36, so that's progress, bitches!

To be fair, not every shot was to 10' (my garage ceiling is only 10'2") but it was close enough for government work. It may not be officially good enough for crossfitters, but it was comparable to the last time I did the workout, so it's all good.

I was talking to Barthel and he broke down 150 into 8 sets of varying reps. Looking at it that way, it didn't seem that hard. Plus I read this article on rosstraining.com and it fired me up.

Tabata Crazy!

Tabata: (20 on 10 off for 8 rounds of each exercise)
*Slamball (12lbs)
*Sit-ups
*Knee smashes on the bag (right)
*Knee smashes on the bag (left)
*Elbow hits on bag
*Jab, cross, hook combo on bag
*KB swing (20lbs)

My Hamstrings and shoulders are already tight!!!

Tabata and Heavy Bag

Tabata'd:
Push ups, sit ups, slam ball (12 lb)

The slam ball action worked the ass/hamstrings more than I thought it would. Plus it was kinda fun just slamming the hell out of the medicine ball.

2 min on, 1 min rest of:
Jab, Straight Right, Jab/Right combo (not done on the bag; shadowboxed instead)

5 rounds punch out drills (30 sec work, 30 rest of left/right combo on the heavy bag)

Tiring. Used the Gymboss timer for the entire workout. That damn thing rules. Barthel, I recommend getting one.

Kicboxing Again!

Went to kickboxing again tonight! Not sure I'll be moving my arms or legs tomorrow!!!

Pushups/Situps/WOD - SB

40 pushups/40 situps
30 pushups/30 situps
20 pushups/20 situps
10 pushups/10 situps

WOD
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

SP 95-95-105
PP 115-115-105-105-115
Didnt do the Push Jerks because I havent learn how yet.

Monday

Went to kickboxing finally!!!! The gym has been closed for a week and a half and I've had withdrawls!!!

Hillary - SB

Hillary

Four rounds of:
Run 400m
50 squats

Time: 15:25

Im pretty sure thats the right time but the timer on my watch was doing some funking stuff. I will re-try it in a month and see how much of a difference there is in my times.

I blame the slow time on the 100 squats I did yesterday.

Kettlebell Strength

Intervals are:
30w/30w/30r
25w/25w/25r
20w/20w/20r
15w/15w/15r

Movements:
Kettlebell walking lunge
Renegade row (sub push – up)
Get ups
Kettlebell swings
Kettlebell push press
Walkouts

*This workout was great for a "Take it easy day" Oh - the Gymboss is awesome and made things much easier!!!!!

Kickboxing Video: 30 min

Modified Angie - SB

20 pullups
100 pushups
100 situps
100 squats

Time: 17:45

I originally intended to do 50 pullups but I seem to have forgotten how to do a kipping pullup so I settled for 20 pullups, which consisted of 10 jumping pullups.

Operation "Get Un-Fat" has officially commenced.

Ladder Down With 1 Kettlebell

10,9,8,7,6,5,4,3,2,1
Kettlebell snatch (20lbs)
Burpees
Pull ups
Mountain climbers
Swings (20 lbs)
Ring rows

Time: 19:30
* Started the workout moving slow - don't think I was warmed up enough. Needed to push harder. Time should be faster!!!!

75 Slamballs (12 lbs)
* First time doing this - hard but fun!

Front Squats

Did a few sets of front squats as follows:
5 x 135
5 x 155
5 x 165
5 x 185
3 x 190

100 For Time!

Cardio: 35 minute kickboxing video (too easy so I got rid of it)

Crossfit:
100 KB Snatch (20 lbs): 3:30
100 Push ups (knee): 3:33
100 Squats: 2:12
100 Sit-ups: 3:25

Here are my old times from Aug 30th

Snatches (20 lb kb): 3:51
Push ups (on knee): 5:13
Squats: 2:46
Sit ups: 5:17

*Big improvement! Working on switching to reg push-ups instead of knee but can only do 30 to 40 now. I'll get there!

Modified Angie

100 pushups
100 situps
100 squats

Left out the 100 pull ups. I think I hurt my shoulder kipping and then not letting it heal right.

Time: 13:32

Seems crappy and slow. We'll see next time I guess.

Merry Christmas!

20-40-60

Cardio Video (30 Min)

20 Swings (20lbs)
40 Push Press (15 lb plate)
60 Squats

Time 9:35
* 52 seconds faster than last time! I love improvement!

20 minutes of kb work

all exercises were done with a 24kg kettlebell

10 minutes of snatches - 123 snatches
10 minutes of clean and jerk - 101 c and j's

I am sore.


Happy Holidays!

30-20-10

30-20-10 of:
20 lb wall ball
situps
40 lb kb swing
push ups
24" box jumps

Time: 12:55

Last did this workout on October 13th. The time then was 14:57. Cut two minutes off, woohoo

30-20-10

AM: Yoga (20 min)

PM:
30-20-10
KB Snatches
Push-ups
Box Jumps (step-ups)
Pull-ups
Squats
Sit-ups

Time: 13:15

Heavy bag & Cleans

I also did:

3 x 3-minute rounds – Skill emphasis
4 x 1-minute power boxing
5 x 30-second punch out drills

This workout comes from http://www.rossboxing.com/thegym/thegym24.htm
See the link for explanation.

Did some cleans afterward, all singles:
4 x 125
3 x 145
2 x 155
1 x 165

Tried 175 twice. Didn't work out. There's always next time!

That boxing shit is tough.

Power Boxing

Morning:
Kickboxing video and new cardio video (time: 1 hr 10 min)

Evening:

Weights:
Press: 5 sets of 5 x 55lbs
Deadlift: 3 sets of 5 x 115, 2 sets of 5 x 125

Cardio:
3 x 3-minute rounds – Skill emphasis
4 x 1-minute power boxing
5 x 30-second punch out drills

back to posting

This was taken from the video section at www.crossfit.com

20 kb swings (24kg)
40 push presses (44lb bar)
50 squats

3 rounds

10:07

I did 2 more rounds and they probably took me 10 minutes. I didn't time the last 2 rounds.

Turkish Get-ups!

10 Turkish Get-ups
10 Push-ups
5 Box Jumps (subbed 10 step-ups)

AMRAP in 20 minutes.

Completed 6 rounds.

* Had to push really hard to get the 6th round in. First time doing get-ups - wow!

(Sunday's workout 12/21)

Cindy

Morning:
Squats, warmed up and eventually did 235 lbs, 3 sets of 5 reps

About five or six hours later:
As many rounds as possible (AMRAP) in 20 minutes:
5 pullups/10 push ups/15 squats

Finished 12 rounds, had about 30 seconds left. I don't think I approached this correctly and took too much time after finishing the squats and before beginning the next round of pull ups. All exercises were unbroken until round 11. All squats were unbroken and easy. Next time I should get at least 15.

Fifty

I also did the filthy fifty workout with Lisa with a few subs:
The pull ups were jumping pull ups, not regular.
Did 20 knees to elbows, then did 30 frog kicks to finish. Pretty hard on the shoulders.
Did Supermans instead of back extensions
Did 150 regular jump rope reps instead of the 50 double unders. I was pretty dead at this point.

Time: 50:05

Yeah. 50 minutes. What the hell.

Filthy Fifty

For time:
50 Box jump
50 pull-ups
50 Kettlebell swings
50 Lunges
50 Knees to elbows (subbed with frog kicks)
50 Push press, 15 pounds
50 Back extensions (subbed with supermans)
50 Thrusters (25 lbs)
50 Burpees
50 Double unders (subbed with 150 jump rope)

Time: 39:02

(Added 19 more burpees at the end with Mike)

Seven for Seven

Morning: Kickboxing video (60 min) and ab video (20 min)

Evening:
7 burpees
7 pull-ups
7 KB Snatch
x 7 rounds

Time: 8:44

Tabata Tabata Tabata

8 rounds of 20 sec on/10 off:

Heavy bag, burpees, sit ups, squats

Rotated through the exercises rather than do 8 rounds of one before moving onto the next.

Jerks and Kickboxing

Lisa:

Went to kickboxing

Mike:

Front squats, worked up to 185 x 3

Split Jerks:
135x1
155x2
165x1
175x2
185x1

Bar was returned to the rack after every lift.

Deadlifts/Burpees and Extended Fran

Lisa:

21-15-9 of 25 lb thruster/pull ups/1 min heavy bag

100 sit ups


Mike:

5 rounds of 235 lb deadlift 5 reps/10 burpees

Time: 8:52

Swing, Push Press, Squat

Mike: 235 lbs squats, 3 sets of 5 reps


3 rounds:
20 kb swings (Mike 40 lbs, Lisa 20 lbs)
40 Push Press (Mike 45 lbs, Lisa 14 lb medicine ball)
60 squats

Mike: 10:23
Lisa: 10:27

Friday

Mike:

3 rounds:
25 box jumps (24")
10 deadlifts 185 lbs
10 pull ups

Time: 17:04

Lisa

Kickboxing workout in the morning

3 rounds:
50 step ups (14")
10 deadlifts 95 lbs
15 pull ups

Time: 13:28

Last three days

Tuesday

Snatch
1 x 75 lbs
2 x 85
4 x 95 (1 miss)
2 x 105
3 x 115

C&J
2 x 135
3 x 155
4 x 165

Gee, it's a lot harder to do the O-lifts a day after doing 150 wall ball shots in 8 mins. Go figure.

Lisa went to kickboxing.

Monday

150 wall ball shots
Time: 8:07

Last time it took 9:36. Progress!

Sunday

Push Press
5 x 115
5 x 125 (twice)
5 x 145
5 x 165 (twice)

Deadlifts
4 x 5, 275 lbs

Snatches and Cleans

Friday

Clean & Jerks
115 x 2
125 x 2
135 x 3
145 x 2
155 x 4
165 x 4

Lisa's feeling sick. Took the day off.

Thursday

I had to watch Paige and Reagan. Lisa went to kickboxing.

Wednesday

Snatches
75 x 4
85 x 5, 1 miss
95 x 5
105 x 4

Lisa did:
Squats
125, 4 x 5
135 x 5

Presses
55, 5x5

The last week

I've been slacking on posting. Here's the rundown from last Wednesday:

Wednesday:

Snatches
3 x 65 lbs, 6 x 75 lbs, 3 x 75 lbs, 4 x 95 lbs

Lisa did 5x5 55lb presses and 5x5 115 lb deadlifts

Thursday:

Cleans
3 x 95 lbs, 3 x 105 lbs, 3 x 115 lbs, 6 x 125 lbs, 6 x 135 lbs

Lisa went to kickboxing.

Friday:

Off day.

Saturday:

Crossfit workout, 4 rounds of:
Run 400m, rest 2 mins
1. 1:20
2. 1:31
3. 1:39
4. 1:40

Lisa walked a few miles in a parade.

Sunday:

Push Jerk, all singles
4 x 145, 3 x 155, 2 x 165

Back squats
4 x 5 at 255 lbs

Lisa did:
100 reps for time of:
Snatches (20 lb kb): 3:51
Push ups (on knee): 5:13
Squats: 2:46
Sit ups: 5:17


Monday:

Off day.

Tuesday:

100 reps for time:
Snatches (40 lb kb): 4:16
Push ups: 6:58
Squats: 2:44
Sit ups: 4:13

Lisa went to kickboxing.

kb work

I did this workout a few weeks ago when attending a kb class at www.crossfitphilly.com.
So, if you do this workout give them credit.

all done with a 40lb kb.

5 overhead squats (l/r)
10 snatches (l/r)
10 swings (l/r)
10 cleans (l/r)

6 rounds.

24:30

Last time I did it in 19:36 with a 16 kg (32lb) kb.

A few notes:
I did not set the kb down either time I did this workout.
My overhead squats felt much better.
I did not get blood blisters this time on my hands.
I also just got over being sick.

Presses and Squats

Presses:
4 x 5 at 145 lbs

Squats
5 at 235
4 x 5 at 245

Thought my knees would hurt more after yesterday's workout. Once I warmed up it felt fine. I was also going to deadlift but I didn't want to push it. Plus it was dinnertime, haha.

A little Sunday fun

21 95 lb press
3 min jump rope
21 95 lb push press
3 min jump rope
21 95 lb push jerk
3 min jump rope

On Crossfit it's supposed to be an 800m run. In the FAQ it says just do some exercise for about the same amount of time it takes you to run whatever distance. I estimated 800m=3min. Jumping rope for three minutes is rough. If it wasn't raining I would have ran and timed it. Since the jumping rope was a set time I figured I wouldn't bother.

Lisa did:

4 rounds:
1 min heavy bag (punch)
1 min heavy bag (kick)
1 min kb swing
1 min squats
1 min off

...

100 pull ups (the first 40 were pull ups, the next 60 were jumping pull ups)
100 pushups
100 sit ups
100 squats

28:54

I know that I can do better.

taken from www.crossfit.com

Snatch and Clean

Snatch:

2 x 75
2 x 85
4 x 95
2 x 105
2 x 115

C&J:
2 x 135
3 x 155 (1 miss)
5 x 165 (1 miss)

I think I missed a snatch at some point, but I didn't write it down. I'm 99.9% sure I don't extend and pull as much as I could. I suppose going to a coach for some basic help would be the best idea. I could also probably set up the video camera just to see what it looks like. Practicing with a broomstick would be a good idea too so I get used to how it's supposed to feel.

Lisa went to kickboxing.

PP, FS, CP

Push Press
5x115 (twice)
5x135 (twice)
5x165 (twice)

Front squat:
5x5 at 185 lbs

Clean pulls:
10 x 225
10 x 185

Did a deadlift and shrug at the top. It was fairly tiring. I set the bar down and let it come to rest before starting the next rep.

Front squats hurt my wrists.

Lisa took the day off.

helen revisited

I had to modifiy "helen" from www.crossfit.com

I did:
400 reps of a jump rope
30 kb swings (40lb kb)
12 pull ups (the last set was all singles)

3 rounds for time.

15:17

I think this is 5 seconds faster than last time I did it. I was hoping that I would improve more.

Cleans

After warming up I did the following clean & jerks:
3 x 115
3 x 125
3 x 135
6 x 155

I almost dropped one, had to cheat and put my elbows on my knees to keep the weight. Jerks get tough with 155 lbs. I don't know how good/bad my form is, I should probably try and set up a video camera at some point.

Lisa did:
Press 5 x 5, 55 lbs
Squats 5 x 5, 95 and 4 at 115
She also did sit ups in between

Snatch day!

Did snatches at these weights:

5 x 75 lbs
4 x 85
3 x 95
3 x 105

I could handle more weight, but I'm not entirely sure I have anything approaching good form. It feels somewhat right, I don't use my arms to muscle it up or anything and I try to pull myself underneath the bar and catch it in a deep squat position. My legs don't feel overly tired or worn down when the workout's over, which is probably a sign that I can go much higher once I'm more sure of my form.

Lisa went to kickboxing.

August 18 - Fight Gone Bad

Did FGB, here was the order:
Wall ball (20#), push press (75#), SDHP (75#), box jump (24"), sit ups

Round 1: 115
Round 2: 98
Round 3: 82
Total: 295

Lisa did four rounds of:
1 min hitting the heavy bag
1 min kicking the heavy bag
1 min kb swing
10 pull ups, 20 squats

cleans and snatches

I did 11 Snatches and 11 Cleans.

The first 8 snatches were with 88lbs.
The last 3 were with 98 lbs.
The snatches felt very good.


The first 4 cleans were with 135 lbs.
The last 7 were with 145 lbs.

I wish my ceiling was high so that I could jerk the weight up. Oh well.........I'll have to go to the olympic lifting gym in New Jersey.

tabata something else

I did a variation of tabata something else that was on www.crossfit.com.

It went like this:
4 minutes for each exercise. 20 seconds on 10 seconds off.
ring pullups
kb swings (40 lb kb)
push ups
jerks (40 lb kb)
situps
bottom to bottom squats

It was hard. I also did 3 jumping muscle ups.

Push Jerkin' it all night long

Push Jerk, 10 singles:
4 at 145
6 at 155

Squats
4x5, 245 lbs

Straight leg deadlift
3x10, 145 lbs

Lisa took Liz to kickboxing.

More o-lifting

20 clean and jerks:
5 with 85 lbs
4 with 135 lbs, decided that was probably too close to my max
11 with 105 lbs

Did one set of front squats with 145 lbs. Decided my left knee was too sore and I should back off.

Hit the bag for 5 rounds of:
1 min on, 1 min off

Day 2

In the ongoing quest to learn how to olympic lift, I moved onto training day 2.

Did about 21 singles of the snatch:
5 @ 65 lbs
10 @ 75 lbs
6 @ 85 lbs

Wasn't really that hard to get the weight above my head. I'm sure my form is off, but like I said above this quest is ongoing.

Lisa did the following:
4 rounds of :
1 min heavy bag, 1 min off
1 min kb snatches, 1 min off
10 pull ups (on the total gym), 20 squats, 1 min off

Day 1

Ok, been really impressed/inspired by the ridiculous amounts of weight the Olympic weightlifters can lift. I was looking on mikesgym.org and came across this:
http://www.mikesgym.org/articles/index.php?show=article§ionID=3&articleID=111

It's pretty simple, not many complex exercises. I did the first training day of it today with the following weights:
Press: 145, 3x5
Squats: 235, 3x5
Deadlifts: 255, 3x5
3 min Tabata situps

Knees still sore, and I just did 5x5 presses/deadlifts the other day, so it wasn't as much weight as I would normally be able to use.

Lisa did some kickboxing and dragged Liz with her.

KB swings and burpees

1 kb swing, 1 burpee
2 kb swings, 2 burpees
and so on...
10 kb swings, 10 burpees

Time: 7:14

Slow, but about 2:30 faster than the last time I did it about a month ago. Movement in the right direction, woohoo

Lisa did
Presses 5x5: 45, 3x55, 45 lbs
Deadlifts 5x5: 5 sets at 65, 1 at 95, 1 at 105

We had no idea how much to use. The deadlifts we were waaay off on. But now we know and as we all know (thanks GI Joe) knowing is half the battle!

I hit the heavy bag and Lisa swung/snatched/high pulled the pood afterwards. 1 min on, 1 rest, 3 rounds.

cleans and towel pull ups

taken from www.crossfit.com

Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents


I had to modify it.
110 lb hang squat clean 9 reps
15 towel pull ups (jumping pullups after the first set)
5 rounds

18:25

I should have cleaned more weight. Much more weight. I am very inspired by watching the o-lifting on msnbc. I am going to practice my o lifts more.

wall ball shots

150 wall ball shots with a 20 lb medicine ball for time.
taken from www.crossfit.com

10:51

Must be strong

5x5 press @ 145 lbs
3x5 deadlift @ 285

Did an additional 2 reps of the deadlift, but my hands were really starting to fail. I decided that was probably good enough.

I'll have to do some sort of metcon workout tomorrow.

Lisa took Liz to kickboxing.

Wall ball madness

150 wall ball shots

Time: 9:36

Whatever. Made my legs tired (obviously) but I didn't realize how tiring it was going to be on my arms/shoulders.

Lisa went to kickboxing.

Wednesday's Workout

Modified crossfit's WOD:

21 snatch l, 21 snatch r
10 pullups
15 snatch l, 15 snatch r
10 pull ups
9 snatch l, 9 snatch r
10 pull ups

Lisa did the same, but did 15 pull ups on her total gym instead. I used the 40 lb kb, she used her 20 lb.

Squats

5-5-5-5-5

Used 245 for the sets of 5. Did a lot of warm up sets. Fun.

Pood swinging at the Hump House!

Lisa and I did this workout together:
30 snatches right arm, 20 squats
30 snatches left arm, 20 squats
30 high pulls right arm, 20 squats
30 high pulls left arm, 20 squats
30 swings, 20 squats

We both did 20 presses each side. Didn't time it.

helen..............sort of

It was supposed to be this:
"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

The basketball courts were being used.

It became this:

400 jump rope skips (tried to simulate running)

30 kb swings (40lb kb)

12 pull ups

15:44

The pull ups felt mush better.

crossfit total

taken from www.crossfit.com

back squat 1 rep
shoulder press 1 rep
deadlift 1 rep

back squat 255
shoulder press 135
deadlift 275

665 total

I was expecting more. I definitely need to improve on these numbers.

Lisa swings the pood!

Ok I forgot to post yesterday. Here's what I did:
3 rounds
15-12-9
push ups, dips, 115 lb push press

I put my feet on a box to help out with the dips. After maxing out on the press the day before this one was pretty rough.

Today's:

Taught Lisa how to snatch a kb. We both did the following:
5 rounds:
10 each of: snatch (5l/5r), swings, squats (with kb), push ups

We didn't time it. It was good. Went for a walk afterwards.

Michael

800 meter run (3 times around the baseball park)
50 situps
50 back extensions (i did supermans)

3 rounds for time



taken from www.crossfit.com


18:04

Crossfit Total

Squat: 265
Press: 175
Deadlift: 305
Total: 745

The Press was a true max. That was hard. The squat and deadlift I could do more. I think I could do about 30 lbs more on the squat, but the most I've ever done was 275 so I figured this was a good starting point. I only have 10 lbs more of weight to add to the bar and I'm positive I could deadlift 315. I guess I should get some more weight.

Jeremy

21-15-9
Overhead Squat (88lbs)
burpees

10:17

The overhead squats were tough. My wrists would go numb. I seriously need to work on these.

Michael

3 rounds:

Run 800 meters
50 back extensions
50 situps

Took me 30:17, I think. I was at like 26 minutes or something after the last run. When I stopped the stopwatch it said "0:17." I'm assuming that for whatever reason it just went back to zero when it go to a half hour.

I think the lap around the block is a little more than 400 meters, but eh as long as it's consistent next time I try this one.

I did good mornings with the bar instead of back extensions. Felt it more in my butt than in my lower back. I didn't really care for this workout in general.

Oh yeah, one last thing. Fuck I'm fat.

Fran...................finally I timed it.

Fran

21-15-9
Thrusters 88lbs
pull ups

taken from www.crossfit.com

I finally timed myself. I did it in 8:27.
The last 9 pullups were slow negatives. I couldn't do them anymore. I did the thrusters in my kitchen.

Jeremy

In honor of Jeremy (who apparently drowned) I did the WOD as Rx'd:
21-15-9
95 lb OHS, burpees

Took 10:31. Burpees can go to hell.

fatass

Did the infamous "Fran" today. 21-15-9 of thrusters and pull ups. Used 65 lbs because my knees were still pretty sore from vball yesterday. Could have used the regular 95 I think, but better safe than sorry.

Took me 12:00. I fucking suck balls at pull ups. It was really pathetic. I guess I'll start knocking a few of them out more often.

I've only timed myself three times doing this workout, the first two times I did it with 95 lbs. Today's effort was the slowest (just under 9 mins is my fastest, IIRC).

Pa-freaking-thetic.

Row 2K

I did a substitute of SDLHP with a 40lb kb. I don't have a rower yet. However, my friend is getting one from his mother's house this weekend.

It was 200 reps. It took me like 10 minutes. Very tiring.

filthy 50

taken from www.crossfit.com

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 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

I didn't do the back extensions because I forgot to bring the mat.

It took me 33:10 to finish this. It was the hardest crossfit workout I have ever done.

Push Pats

3-3-3-3-3, used 135, 145, 145, 135, 135

My wrists were the limiting factor and the reason for dropping back down. I guess they'll get stronger as time goes by.

back in washington

So the crossfit WOD was Row 2k. I have no rower, the official sub is 1 SDHP (45 lbs) for every 10m of rowing. I used the 40 lb kettlebell instead because it's just easier. I also only did 150 reps. It wasn't quite the 2000m of rowing or 200 reps of SDHP or even the correct weight, but whatever. It was tiring.

weighted pullups

taken from www.crossfit.com

weighted pullups
1-1-1-1-1-1-1

40-40-45-35-35-35-30

Now I get a day of rest.

tough one

modified from www.crossfit.com

Do as many rounds in 20 minutes as you can of:

15 push ups
12 ring dips (after round 1 I had to put my feet on a 1 1/2 box to do these)
9 push presses with 2-40 lb kettlebells

I got 5 rounds with 15 push ups and 8 ring dips.
My shoulders are going to fall off now.

deadlift

taken from www.crossfit.com

Deadlift 5-5-5-5-5

I did 215 for all 5 sets. I hung kettlebells on the bar for the extra weight.

vacation WOD

taken from www.crossfitphilly.blogspot.com

1 kb swing
1 burpee
2 kb swings
2 burpees

all the way up to
10 kb swings
10 burpees

I used a 40 lb kb. I should be using a 24 kg kb. I was trying to get it done in 5 minutes. I did it in 5:05. I'll get it this weekend.

running and squats

again this is taken from www.crossfit.com

400 meter run (I estimated this..........I am fairly certain that I ran more)
50 squats

4 rounds

21:59

The squats were easy. The running killed me.

........

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

taken from www.crossfit.com

I got to 7 minutes...........plus 4 pullups during the next minute.

Ouch, I have to improve on this.

a few days behind

taken from www.crossfit.com

All exercises were done with 2 40 lb kettlebells

5 rounds

Deadlift 15 reps
clean 12 reps
front squat 9 reps
push jerk 6 reps

I did it in 21:07

I can do way better. I felt like I was going to puke.

here we go again

3 rounds of:

400 meter run
50 squats

Ok so it wasn't really 400 meters. I ran down to the end of my parents' street and back. It wasn't quite long enough, but it's downhill on the way there and, you guessed it, uphill on the way back. I cut a round off the normal workout for this one. My knee still hurts.

This would be another good one to use to measure progress. I'll go to a real track and time myself before too long.

after 4th of july wod

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

I used 130 for all of them.

July 3rd

Bench Press (154)
Max number of pullups

5 rounds

7/8
8/8
8/7
8/8
23 (I went down to 88lbs)/10 (jumping after 5)

Wod with an audience

PPA workers were taking their lunch break and playing basketball right next to us.

45 double unders
45 hang cleans (88lbs) - N and J did 45 burpees
45 ring dips (jumping dips after 15)
45 double unders

15:22

One of the PPA workers asked if he could try some dips on the rings. He did about 3 and said, "Damn, these are hard."

today's WOD

100 overhead squats, 75 lbs.

Didn't time it. Took me four sets. If I warmed up better, I could have done it in three. It's like there's a lesson in there. Hmm.

added a new person to the wod

3 rounds for time (taken from www.crossfit.com)

21 pull ups
21 40lb kettlebell swings
21 (20lb) medicine ball wall ball shots (about a 10 foot target)-this was done in place of the thursters
800-1000 m run (we estimated the distance)


I did it in 30:26.

Last two days

Played some volleyball yesterday. I only played two games, but I was pretty worn down from the previous day's workout. My knees hurt.

Today I took the dog to run around at the field. Tied her to the soccer goalpost and did some Tabata Sprints. Better than nothing.

Fight Gone Fairly Bad

And it went a little something like this....

3 rounds

Wall Ball (14 lb medicine ball)
Push Press (65 lbs)
Sumo Deadlift High Pull (also 65)
Box Jump (24" box)
Sit ups

That's some tiring stuff! Next time I'll keep score. This would be an almost perfect one to track progress with. I suppose I could de-wimpify it and use the 20 lb medicine ball.

today's fun

Used the heavy bag a little today. Went like this:

100 punches
15 broad jumps, burpees, jump squats
50 punches
12 broad jumps, burpees, jump squats
9 broad jumps, burpees, jump squats

Had planned on hitting the bag 50 times between sets and 100 times on either side of the workout. The baby was crying a lot so I took the gloves off and didn't bother putting them back on again.

inspired by fight gone bad

4 rounds 1 minute each

burpees
65 lb push press
sit ups
wall ball (20lb medicine ball)
20 inch box jumps

experiment

Did five rounds of:
5 press (135 lbs), 10 medicine ball tosses (20 lbs, straight up), 5 pull ups

Went lighter than normal on the press since the other stuff was mixed in. Did some vacuuming between sets, would have been better to have a set rest time I guess. Either way, was fun.

5 pull ups
10 push ups
15 squats

taken from www.crossfit.com

20 minutes-me and DJ the most did about 17 rounds. It was hard to keep count.

This was DJ the most's first time doing a crossfit workout. He kept moving the whole time.


During our workout (it was done on a public basketball court) I noticed people about 50 yards away watching. After we finished I noticed that one guy was doing push ups and leg raises. The lady of the groups (possibly a mom) was leading the kids in jumping jacks. That was pretty awesome.

Monday moring = no work

Swings and TGUs were done with a 40 lb KB
100 Hand 2 hand kb swings (50l/50r)
10 Turkish Get Ups (5l/5r)
20 minute run around the city

an African proverb to get you going

Every morning in Africa, a gazelle wakes up.
It knows that it must run faster than the fastest lion or it will be killed.
Every morning a lion wakes up.
It knows that it must outrun the slowest gazelle or it will starve to death.
It doesn't matter whether you are a lion or a gazelle.
When the sun comes up, you better start running.

nice snatch and burpee workout

This was done with a 40lb kb.


20 snatches (10l/10r)
1 burpee
18 snatches
3 burpees
16 snatches
5 burpees
14 snatches
7 burpees

down to.....

4 snatches
17 burpees
2 snatches
20 burpees

18:36

1st post

This is my first post. I am obsessed with BJJ and Kettlebells. I'll post more stuff later.