Fran - SB

Fran
21-15-9
95# Barbell Thrusters
Pullups

Time: 14:01

Thanks for the peer pressure motivation, Mike. Maybe my time will go down when I have a pull up bar. The strict form pull ups are killing my times since i cant kip on a doorframe pullup bar.

Fran!

As everyone knows, it's FRAN DAY!

Time: 7:04

Last time was 8:40. I tried to immediately jump on the pull up bar after finishing the thrusters this time. After the 21 thrusters I managed 11 pull ups, did the last 10 in two sets I think. That had a lot to do with the drop in time I think. I was pretty surprised with the result. Having to beat that next time is going to be a bitch.

FRAN Day!

*Fran:
21-15-9

Thrusters (45lbs)
Pull-ups (grey band)

Time: 6:28

*Ab video

I honestly think I'm going to die! I thought this would take me twice the time considering the fact that this is the second time ever using bands (always used the total gym before) plus the last time I did this I used 25 lbs! I'm happy about the time but there is a ton of room for improvement.

Goal: to use the green bands for workouts by my birthday.

Fran

I went to my local affiliate for this workout.  www.crossfitsouthphilly.com

As always it ruled working out there.

Fran

21-15-9

95lb thrusters

pullups

8:24

I thought I would do better.  Like Mike says, "there is nothing really fun about Fran."  It is kind of like a kick in the balls.  Very tough.  I look forward to improving my time in the future.

Cleans and Push ups

Modified the main site WOD today because I can't really do ring dips.

21-15-9
125 lb clean
Slapping push ups

Time: 16:25

By "slapping push up" I mean I did a regular push up and slapped my chest between each rep. I thought it would be a little harder than a clapping push up because the hands have to travel a little bit further each time.

High rep cleans are tough. I am feeling sort of worn out, my knees are still a little sore and I slightly pulled something in my back on the heavy thrusters. This was tough.

Video Day!

Wow I am sore from the pull-ups yesterday! I should have gotten the bands a long time ago.

3 Videos for 50 minutes
*Lower Body
*Upper Body
*Abs

Thrusters

WOD today was:
Thrusters
1-1-1-1-1-1-1

135-140-145-145-155-160-165

Also did two sets of 4 min tabata intervals:
alternated between forward and backward sprints and side shuffles
alternated between 26" box jumps and sit ups

Pull-up Bands are great!

Today was day number 1 with the official pull-up bands! I'll be kicking ass in no time!

3 rds of 5 reps
Deadlift 115
Pull-ups (Grey Band)

Tabata:
*Punching combo
*Knee Slams
*Wall ball (8lbs)
*Box Jumps (on step)
*Sit-ups

The tabata was really tiring! Mike thinks the grey bands are too easy. I'll use them for a couple of weeks then move up to green bands. That should make him happy!

* Tuesday I went to kickboxing - forgot to post yesterday!

Deadlifts and burpees

So I played volleyball for about 6 hours on Sunday. Played a lot better and was hitting the jump serve pretty well. It's weird, it seems like the more I exercise, the easier sports are. That's probably connected somehow.

Anyway, took yesterday off because my knees hurt. Today is a CrossFit rest day so I did:
5 rounds:
5 deadlifts (255 lbs)
10 burpees

Time: 6:14

Last time I did this I got 6:53 and only used 235 lbs. I'm slowly working my way towards the official weight of 275.

And yeah, if you look at the last time Pat did this one, he also got 6:14. Weird.

3 Day Cardio!

Saturday:
Kickboxing

Sunday:
20 minute video (was way to tired to do anything)

Monday:
AM: 40 minutes of cardio videos
PM: Kickboxing

We got the pull-up assistance bands today! Now I can work on normal pull-ups! I was using the total gym but they were getting too easy!

Barbell workout

I did a scaled down version of Pat's saturday workout. I have vball tomorrow and didn't want to overdo it.

3 rounds of:
12 deadlifts
9 hang power cleans
6 front squats
3 push jerks

I also used 115 lbs. Didn't time it. I don't feel really wiped out or anything so hopefully it'll just help get rid of some left over soreness. I guess we'll find out tomorrow.

Btw, I can see how the rx'd version of this thing would be hard as crap. High rep deadlifts being the "rest" part of a workout is NOT a good sign.

barbells

I went to my local affiliate to do this workout.
www.crossfitsouthphilly.com

5 rounds for time of:
15 Deadlifts
12 Hang Power Cleans
9 Front Squats
6 Push Jerks

26:07

I used 125 for the first round. I quickly found out that there was no way I could complete it with 125. So, I used 115 for rounds 2-5. It pretty much killed my whole body. The deadlifts weren't hard. However, the hang cleans were tough and everything after that became much tougher.

5 Days

I've been slacking on the posts!
Monday:
took a day off! First day off since New Years Day! Oh I needed this!!!!

Tuesday:
Kickboxing

Wednesday:
Kicboxing Video (1 hr)
(Headaches have been killing me the last few days so I took it easy - Hopefully I can get them under control)

Thursday:
Am: Cardio (20 min) Yoga (20 min)
PM: Kickboxing (lots of arms today)

Friday:
Am: Cardio Bootcamp Video (30 min)
PM:
21-15-9
Wall Ball (9 ft target - 12 lbs)
Ring Dip Attempts
Slam Ball (12 lbs)
Box Jump (moving from step-ups to jumps so I used the lower stair)
Sit-ups

Time: 10:02

Finished up with 5 minutes of abs!

ohs and burpees

Taken from www.crossfit.com

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

13:43

I had to modify this workout. I used a 20lb dumbell and a 2 1/2 lb plate in one hand and a 20lb kettlebell and a 2 1/2 lb plate in the other. So, together they equaled 45lbs. It really hit my core. My legs are tired and I am exhausted.

Lunges and Burpees

5 rounds of:
45 lb overhead walking lunge, 50 ft
21 burpees

Time: 15:17

From the wall of the garage to the edge of the mats is 10 feet. I did five laps of that for the 50 ft of lunges. Turning around with a bigass barbell when I got to the wall was tricky and definitely added time to the workout. I'd like to try this one again where I can just walk 50 ft straight. Porbably be under 15 mins.

The burpees seemed kinda easier, which is to say I only kinda felt like I was dying. The sweat angel I left afterward was pretty good.

Presses and Pull ups

I modified the main site WOD again today. I'll have to start working on HSPUs and L-pull ups. I subbed in presses and regular pull ups today.

15 presses, 1 pull up
13 presses, 3 pull ups
11 presses, 5 pull ups
9 presses, 7 pull ups
7 presses, 9 pull ups
5 presses, 11 pull ups
3 presses, 13 pull ups
1 presses, 15 pull ups

I started off the first set with 110 lbs. That was way too much to keep using so I dropped it to 95 lbs. My shoulders and arms were really big afterwards. Kinda cool.

kb wod

I did this workout at www.crossfitphilly.com at the beginning of summer.

done with a 16kg (32.5lb) kettlebell
10 ohs (5l/5r)
20 snatches (10l/10r)
20 cleans (10l/10r)
20 swings (10l/10r)

6 rounds. Do the whole workout without putting the kb down.

17:35


My old time was 19:36. Over a 2 minute improvement. That feels good. My posterior chain is taxed and it is hard to type because my forearms are on fire.

Mr. Joshua

I scaled the main site WOD, original exercise in parenthesis.
5 rounds of:
250 jump ropes (400m run)
25 incline sit ups (30 GHD situps)
205 lb deadlift, 15 reps (250 lb)

Time: 31:28

The run I had to scale because I was watching the baby during the workout and obviously couldn't leave to run around the block. The GHD I had to sub because we don't have any way to do GHD sit ups here. The deadlift I scaled because I suck.

hang power cleans

taken from the crossfit site

Hang power cleans
1-1-1-1-1-1-1

140, 145, 150, 150, 150, 150, 155


eh, Mike beat me.

Hang Power Cleans

Hang Power Cleans
1-1-1-1-1-1-1

140 lbs-140-145-150-155-155-160 (x 2)

Added that last one in honor of the Cardinals saving us from the stupid Eagles. Kurt Warner for President!

Afterward did some tabata agility stuff, 2 rounds.
Round 1: alternated between forward & back sprints, one legged box jumps (14" box)
Round 2: side shuffle, box jumps (26")

Finished with tabata situps.

Wall Ball

Squats:
135 x5 (2x)
140 x5
140 x4
140 x5
* I can normally squat more than this but today was ridiculus. My legs and lower back are really tired from yesterday. I'm hoping this is only temporary!

30-20-10
Wall Ball (12lbs)
Sit-ups
KB Swing (20 lbs)
Push-ups
Box-jump (I did step-ups)
Time: 11:39

*This is the first time doing wall balls (we now have a ball I can use). They are a lot harder than I expected! Awesome!


Other:
15 minutes of abs, butt, and triceps!

Mini Jackie - SB

50 Sump Dead-Lift High Pulls (45#)
25 Thrusters (45#)
15 Pullups

Time 8:18

Most of the pullups were jumping negatives since I did them on my door jam pull up thingy and the fact that my pullups are incredibly weak.

I think I will do a few more Mini Jackies before I move up to the full exercise.

Rowing!

Lisa and I both used the c2 slide rower at Ft. Lewis today after getting her id card. Went like this:

5000m
Mike: 20:20
Lisa: 23:58

Then we did two 500m sprints with about 3 mins between them.

Mike: 1:37/1:43
Lisa: 2:09/2:16

Lisa went and did some bench pressing afterward:
5 x 45 lbs
5 x 65
3 x 85
4 x 85
3 x 85

Rowing = the suck

helen

I went to crossfit south philly for this one. Will and Eric have an amazing facility and are both great coaches. I look forward to going there many more times.
www.crossfitsouthphilly.com

Helen
250 time jump roping (sub for the running)
21 24 kg kb swings
12 pullups

3 rounds for time

10:10

I almost puked. I got a bar out to practice cleans and I just sat there staring at it after doing 2 cleans.

Sit Ups, Supermans, Thrusters and Pull ups

10 incline sit ups, supermans
30 95lb thrusters, pull ups

20 each exercise

30 incline sit ups, supermans
10 thrusters, pull ups

Time: 27:39

That was some rough shit towards the end there. The pull ups felt better and I managed to do 10 in a row a few times.

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: 17:58
Last time I did this my time was 19:30. Huge Improvement!!!!!!

Added:
30 Ring Dip attempts
5 minutes of abs
4 minutes of arms

o-lifting

I dediced to do some o-lifting yesterday.

5 x 3 Cleans - 140lbs for all the sets

5 x 3 Snatch - 88lb, 98lb, 98lb, 98lb, 98lb

I tried to keep my form as clean as possible. I didn't want to go any heavier. It has been a while since I have done the o-lifts.

3rd Night!

Completed my 3rd night of kickboxing this week. Used bands through the cardio portion then went to the bag!

Overhead Squats

Overhead Squats
3-3-3-3-3

125, 130, 130, 135, 135

The hardest part of this workout was lowering the bar and re-racking it. A better idea would have probably been to just dump the weight. This was also hard on the wrists.

Did two rounds of Tabata agility drills. Went like this:
There's about a 10 ft open padded space in the garage between the wall and the big plyo box. I backpedaled and sprinted forward between the two. It's supposed to mimic movements I regularly make in a volleyball game. I alternated between that and broad jumps for 4 mins.

The second round i shuffled stepped side to side and alternated that with one legged box jumps on the 14" box.

That shit was tiring.

CARDIO

Was going to take the day off but changed my mind.

AM: 1 hr of cardio video
PM: ab video, butt video and 15 min on the rower

kb workout

This was done with a 24 kg (53 lb) kb
1 kb swing - 1 burpee
2 kb swings - 2 burpees
3 kb swings - 3 burpees

all the way down to:

10 kb swings - 10 burpees

5:06 - I will get a sub 5 minute time soon.


I did a workout with my 2 40lb kbs. I am trading someone these kettlebells for plates to give me more weight to deadlift. They are good kettlebells even if they rip the skin off my hands.

1 kb double clean and press into a walkout with my hands and a pushup
2 kb double clean and presses into a walkout with my hands and 2 pushups
3 kb double clean and presses into a walkout with my hands and 3 pushups

all the way down to:
10 kb double clean and presses into a walkout with my hands and 10 pushups

I got this workout from www.jasoncbrown.tv

This one was hard. After round 7 I had to take a break.

Kickboxing

Am:
15 minute Row

PM:
Kickboxing

My body is tired!!!!

Power Cleans and Ring Dips

The power cleans were 125 lbs, the dips were all jumping dips.

15 power cleans, 30 dips
12 power cleans, 24 dips
9 power cleans, 18 dips
6 power cleans, 12 dips
3 power cleans, 6 dips

Didn't time myself because I scaled it so massively. The official WOD uses 155 lbs and regular ring dips. Eh, I'll work on it. It was still tiring.

Hey Pat, post something!

Blah - SB

10-9-8-7-6-5-4-3-2-1
Dips and Pullups

I didnt time it. I was just working on developing my pullup and dip muscles. Im going to have to start going to the base for PT because neither my apartment gym nor the gym at my university have a barbell or pullup bar I can kip on. I had to do dead-hang/jumping pullups this morning.

Fran

21-15-9
95 lb thrusters
pull ups

Time: 8:40

Last time I did this it was about a minute slower. There's not really anything fun about Fran at all.

Breaking in the Rower!

Morning:
15 minutes on the rower (intervals)
*I love the rower it was tiring and worked the entire body! Best $25 we ever spent! :)

Evening:
Kickboxing - cardio and stations

One Mile Run - SB

1 Mile Run
Time- 7:15

Followed by 100m of walking lunges.

Goals is to get my one mile time down to 6:15.

Kb & burpees

Saturday:

1 kb swing, 1 burpee
2 kb swings, 2 burpees
....
10 kb swings, 10 burpees

Time: 6:04

Last time I did this it was 7:14. Progress!

Front Squats

Did this one on Friday.

Front squats, 5x5
Used 185 lbs.

Also:
Shadowboxing 3 rnds 1 min on, 1 min off
Punch out drills, 6 rounds. Last two were elbow smashes.

Made up some agility drills in the garage, 6 rounds 30 sec on, 30 off

Mixed Modalities

4 rounds of:
10 kb snatches (40 lbs, did 10 left and 10 right)
10 95 lb thrusters
10 knees to elbows
10 ring dips

Time: 24:17

Ring dips went ok for 1.5 rounds. Then they turned into jumping dips. Those things are a real son of a bitch.

Tabata with April

I introduced April to crossift style workouts today.
Here is what we did.

Tabata:
*slamball
*KB swing (20 lbs)
*Knee smashes
*Punch Combo
*Sit ups

1, 2, 3, 4 ,....

Cardio: New Kickboxing Video (not very good) - 20 min

Crossfit:
1 kB Swing, 1 Burpee
2 KB Swing, 2 Burpee
All the way to 10!

Time 6:00

Holy Crap that was a ridiculus 6 minutes!

Karen - SB

Karen

150 Wall Ball Shots with a 20lb Ball

Time: 11:30

First time doing it since 2006. I'm sure my next time will be much lower than that.

Also did 20 min on the elliptical machine.

deadlifts and burpees

5 rounds of:
5 deadlifts (185 lbs) - this is all the weight I have. I need to get more asap.
10 burpees

6:14

By May I hope to have my time under 5:45 with 235 lbs. I think that is an attainable short term objective.

Cardio and NROL

Afternoon:
Cardio: 45 minute Video

NROL: Begining workout A

Added 30 ring dip attempts at the end. I am sooooo horrible at them. When I can ever do one normal one it will be a huge victory!

Evening:
Tabata-
*Slam ball (12 lbs)
*Knee smashes on bag
*Elbow Smashes on bag
*Jab/Cross/Hook/Hook combo
*Sit-ups

Leg Night!

Went to kickboxing and she killed our legs! It was a night of jump squats, squats, single leg squats and lunges.

Sand Bags!

Am:
Kickboxing Video and Cardio Max Video (time: 70 min)

PM:
Was planning on doing one of my NROL workouts but we had to sand bag my parents house instead. Now that was a hamstring workout! I will be sore tomorrow.

Deadlifts

5 x 3, used 275/285/300 x 3

In order to get to a CFT of 1000, I think it may end up breaking down like this:
Deadlift: 450
Squat: 350
Press: 200

Last time I tried getting a CFT, I deadlifted 305, squatted 265 and pressed 175. I'm pretty sure I can deadlifted a good deal more weight, can squat a few more pounds (going to have to get new squat racks before I try much more than 265 though) and maxed out on the press at 175. The 1000 CFT in 2009 seems reasonable.

Kickboxing

Went to kickboxing today. It was torture for some reason.

NROL

Lunch Time:

Cardio Kickboxing Video (25 min)
Cardio Ball Video (50 min) *This video was horrible!


Evening:

NROL Begining Program Workout B
2 sets of 15 of the following:
Deadlifts (95lbs)
Step-ups (holding 20 lbs)
Dumbell Press (10 lbs each arm)
Lat Pull down (had to do it with a band - not hard enough)
Reverse Crunch.

5k Run - SB

5K (3.2 miles)

Time: 25:34

Cardio Day

Needed a light day!

Boot Camp Video (60 min)
Yoga Video (20 min)

Mixed Modalities

4 rounds for time of:
10 Kettlebell Snatches (20 lbs - I need a heavier KB)
10 Thrusters (45 lbs)
10 Knees-to-Elbows (only did knees to chest. I can't get a good grip on the bar)
10 Ring Dips (jumping dips)

Time: 11:23

*This was my first attempt at ring dips and I was horrible. Need to start adding drills into my weekly routine.

Deadlifts and burpees

5 rounds of:
5 deadlifts (235#)
10 burpees

Time: 6:53

Last time I did this it was around 8:35 or something, so that's progress! I've been watching videos of the 2008 crossfit games and they did this workout (but with 275 lbs). Most of the times were in the 2-3 minute range. Ridiculous.

Tabata situps afterward

NROL Begining!

My new goal, besides losing weight, is to improve strength. I am going to start adding in workouts from the New Rules of Lifting. Hopefully this will help me complete the crossfit workouts without subs.

Today's workout:

NROL Break-in Program Workout A:
* 2 sets of 15 for each exercise
Squats (with 45 lbs)
Static Lunge (20 lbs)
Dumbell Row Elbow out (25 lbs)
Push-up (reg push-up - attempting to not do knee push-ups for this program)
Swiss-ball crunch

*This was pretty easy to complete but my goal is to follow the program and see what happens.

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

Added a set of tabata sit-ups at the end!