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."