100 pull ups
100 push ups
100 sit ups
100 squats
Time: 28:14
Did 20 pull ups in a row to start off. Only jumped off the bar because I didn't want to completely burn myself out right away. It went way downhill from there. Ripped callouses on both my hands around 80-85 pull ups.
I've noticed that crossfit south philly seems to never do any exercises that I don't have equipment for. Since Pat goes there a few times a week, I'm going to try and start following their WODs. It seems to be a good affiliate, plus they post times so I have some people to measure up against. We'll see how long that lasts.
Wednesday, April 29, 2009
Monday, April 27, 2009
Big Fran MH
12-9-6
135# thrusters
pull ups
Time: 6:29
I had been thinking I should try a heavy version of Fran for a few days. I was going to try the Tuesday CFFB WOD, which included 135# OHS. Warmed up some, realized I felt kinda weak and there was no way I was going to finish that many OHS at that weight. 135# thrusters are no joke.
135# thrusters
pull ups
Time: 6:29
I had been thinking I should try a heavy version of Fran for a few days. I was going to try the Tuesday CFFB WOD, which included 135# OHS. Warmed up some, realized I felt kinda weak and there was no way I was going to finish that many OHS at that weight. 135# thrusters are no joke.
Saturday, April 25, 2009
Ruck & Deadlift/Box Jump
Morning: Rucked about 2.5 miles or so with 40 lbs. Took me about 40 mins or so. Wasn't trying for any sort of time. Took the dog with me.
Around 6pm:
7 rounds:
Deadlifts 225 lbs
Box Jumps 24" box
Perform as many reps as possible in 15 seconds and rest for 45 seconds. 1 full round is equal to 15 seconds of deadlifts with 45 seconds rest and 15 seconds of box jumps with 45 seconds rest.
Went like this:
1. 8/7 5. 8/8
2. 8/8 6. 8/8
3. 8/8 7. 8/8
4. 8/9
Total: 56 of each, for a score of 112. Judging by the scores posted in the comments section, I suck. I think maybe I'm just not very good at this general physical fitness/athletic stuff at all. I used to think I was fairly athletic for a fat dude and that if I managed to make myself skinnier I'd be even better at stuff. I'm pretty good at vball, but now I think that has nothing to do with any sort of athleticism, it's mainly due to me being able to figure out technique and how to play the game better than most people. I'm slow, can't jump, have no quickness and don't appear to be improving very much even though I've been working out and eating better (sleeping enough is still an issue). Eh, whatever. The workouts are still kinda fun and a good way to pass the time.
Around 6pm:
7 rounds:
Deadlifts 225 lbs
Box Jumps 24" box
Perform as many reps as possible in 15 seconds and rest for 45 seconds. 1 full round is equal to 15 seconds of deadlifts with 45 seconds rest and 15 seconds of box jumps with 45 seconds rest.
Went like this:
1. 8/7 5. 8/8
2. 8/8 6. 8/8
3. 8/8 7. 8/8
4. 8/9
Total: 56 of each, for a score of 112. Judging by the scores posted in the comments section, I suck. I think maybe I'm just not very good at this general physical fitness/athletic stuff at all. I used to think I was fairly athletic for a fat dude and that if I managed to make myself skinnier I'd be even better at stuff. I'm pretty good at vball, but now I think that has nothing to do with any sort of athleticism, it's mainly due to me being able to figure out technique and how to play the game better than most people. I'm slow, can't jump, have no quickness and don't appear to be improving very much even though I've been working out and eating better (sleeping enough is still an issue). Eh, whatever. The workouts are still kinda fun and a good way to pass the time.
Saturday Fun
Warm-up
3rds:
200 m run
10 push-ups
10 Lunges
10 GH sit-ups
10 Back extensions
Workout:
10-9-8-7-6-5-4-3-2-1
Step-ups (20lbs)
KB Clean and press (20 lbs)
Sit-up (20lbs)
Extra:
3 Rds:
10 Renegade Rows (10 lb DBs)
10 KB Floor Press (10 lb DBs)
10 SDHP (20 lb KB)
10 Burpees
3rds:
200 m run
10 push-ups
10 Lunges
10 GH sit-ups
10 Back extensions
Workout:
10-9-8-7-6-5-4-3-2-1
Step-ups (20lbs)
KB Clean and press (20 lbs)
Sit-up (20lbs)
Extra:
3 Rds:
10 Renegade Rows (10 lb DBs)
10 KB Floor Press (10 lb DBs)
10 SDHP (20 lb KB)
10 Burpees
Friday, April 24, 2009
Run, Pull ups, Sandbags, Burpees MH
Thursday, 23 Apr 09
3 rounds:
Run 400m
10 pull ups
10 sandbag shoulders (60# bag, 5l/5r)
10 burpees
Time: 13:51
For some reason (I'm a wimp) the first two sets of pull ups were broken, but the third was actually sorta easy to do straight through. Whatever. Crappy time, even though I had nothing to compare it to. Still kinda feels like I'm going backwards, probably due to not eating correctly and not sleeping enough. Down to 223 lbs, which is good.
Friday was an off day.
3 rounds:
Run 400m
10 pull ups
10 sandbag shoulders (60# bag, 5l/5r)
10 burpees
Time: 13:51
For some reason (I'm a wimp) the first two sets of pull ups were broken, but the third was actually sorta easy to do straight through. Whatever. Crappy time, even though I had nothing to compare it to. Still kinda feels like I'm going backwards, probably due to not eating correctly and not sleeping enough. Down to 223 lbs, which is good.
Friday was an off day.
Wednesday, April 22, 2009
Mid Atlantic WOD #3 MH
Did the 3rd WOD from the upcoming Mid-Atlantic regional qualifier.
Run 400m
21 OHS (95 lbs)/21 box jumps (24")
Run 400m
15 OHS/15 box jumps
Run 400m
9 OHS/9 box jumps
Time: 12:24
I imagine the top times at the qualifier will be around 7 mins or so. Those people are nuts. Plus I suck and feel like I'm going backwards. Probably need to sleep more or something.
Run 400m
21 OHS (95 lbs)/21 box jumps (24")
Run 400m
15 OHS/15 box jumps
Run 400m
9 OHS/9 box jumps
Time: 12:24
I imagine the top times at the qualifier will be around 7 mins or so. Those people are nuts. Plus I suck and feel like I'm going backwards. Probably need to sleep more or something.
You Suck - LH
Created a workout today: April kept telling me "You Suck" as she was doing it so that's what the name became!
Warm-up:
3 rds of 5 Glute/Ham sit-ups
3 rds of 5 Back extentions
Max push-ups: 1 min (I got 22 military style)
Workout:
4 rds for time
10 Thrusters (45 lbs)
15 Slam Balls (12 lbs)
15 Weighted Sit-up (20 lbs)
10 Slasher to Halo (20 lbs)
400 Meter Run
Time: 25:03
April sub 30lbs on thruster and 10 lbs on sit-ups and Slasher to Halo. Rowed for 2.5 minutes instead of 400 m run. Her time was 25:23 Her push-up max was 17 on knees.
Warm-up:
3 rds of 5 Glute/Ham sit-ups
3 rds of 5 Back extentions
Max push-ups: 1 min (I got 22 military style)
Workout:
4 rds for time
10 Thrusters (45 lbs)
15 Slam Balls (12 lbs)
15 Weighted Sit-up (20 lbs)
10 Slasher to Halo (20 lbs)
400 Meter Run
Time: 25:03
April sub 30lbs on thruster and 10 lbs on sit-ups and Slasher to Halo. Rowed for 2.5 minutes instead of 400 m run. Her time was 25:23 Her push-up max was 17 on knees.
Tuesday, April 21, 2009
Ruck MH
Went 4 miles with a 40 lb ruck today. That was a lot harder than I thought it would be. I'm tired as hell. Took about an hour. Good shit.
Friday, April 17, 2009
2k row MH
Rowed 2k today (obviously). Managed a 7:43. Puts me at #268 in the 30-39 usa heavyweight men for 2009. Right behind that damn Ron Attar of Scarsdale, NY. I'll get you, you rotten son of a bitch!
Deadlift and Burpees - LH
5 rds:
5 Deadlifts (135 lbs)
10 Burpees
Time 6:25
Last time I did this I used 95 lbs and got 6:09. Went up 40 lbs this time and it only took 21sec longer. I feel good about that!
5 Deadlifts (135 lbs)
10 Burpees
Time 6:25
Last time I did this I used 95 lbs and got 6:09. Went up 40 lbs this time and it only took 21sec longer. I feel good about that!
Helen -LH
Helen:
3 rds:
533 m Run (instead of 400)
21 KB Swings (20 lbs)
15 Presses (20 lbs) - didn't have the pull-up bar available today.
Time: 14:25
One day running will be easier!!!!
3 rds:
533 m Run (instead of 400)
21 KB Swings (20 lbs)
15 Presses (20 lbs) - didn't have the pull-up bar available today.
Time: 14:25
One day running will be easier!!!!
Thursday, April 16, 2009
Helen (Minus) - SB
Helen
3 Rounds of:
400m
21 KB Swings 20# (instead of 52#)
6 Pullups (instead of 12)
Time: 12:50, i think
Wednesday, April 15, 2009
I DIDN'T START THE STUPID TIMER
3 rounds:
1 lap (1/3rd of a mile)
15 burpees
20 push ups
20 sit ups
25 squats
Time: WHO KNOWS?! I DIDN'T START THE TIMER
Apparently I clicked the start/stop button twice really fast. After the first lap I checked to see how long it took and saw that it was still on .7 seconds. Stupid me. Oh well. Good workout, was really tired. Will try it again sometime.
1 lap (1/3rd of a mile)
15 burpees
20 push ups
20 sit ups
25 squats
Time: WHO KNOWS?! I DIDN'T START THE TIMER
Apparently I clicked the start/stop button twice really fast. After the first lap I checked to see how long it took and saw that it was still on .7 seconds. Stupid me. Oh well. Good workout, was really tired. Will try it again sometime.
Rest days
Took Saturday through Tuesday off. I did something wrong to my lower back and it wasn't really getting much better. Thought maybe a bunch of days would help it recover. Worked, somewhat.
Sidelines
Friday 10 Apr 09
2 rounds:
20 Push Ups
Sprint the Sideline -100 yards
20 Burpees
Walk the End Zone - 53 yards
20 Sit Ups
Sprint the Sideline - 100 yards
Bear Crawl the End Zone - 53 yards
Time: 11:24
The actual official CFFB workout is a little different. I misread it before going to the track. Doh! I'll have to do the real one at some point.
2 rounds:
20 Push Ups
Sprint the Sideline -100 yards
20 Burpees
Walk the End Zone - 53 yards
20 Sit Ups
Sprint the Sideline - 100 yards
Bear Crawl the End Zone - 53 yards
Time: 11:24
The actual official CFFB workout is a little different. I misread it before going to the track. Doh! I'll have to do the real one at some point.
Front Squat & 50 burpee challenge
Thursday 9 Apr 09
Lunchtime:
Front squat, 5x5
205-215-220-225-225
After work:
50 burpees for time: 3:00
Lunchtime:
Front squat, 5x5
205-215-220-225-225
After work:
50 burpees for time: 3:00
Press, Pull ups, Box jumps
Wednesday 8 Apr 09
4 rounds for time of:
Press to failure - 135 lbs/Pull Ups to failure/25 Box Jumps - 24” box
Press: 9-6-6-4 = 25
PU: 15-7-13-9 = 44
Time: 17:30
Stupid 7 pull ups, lost grip and the motion of the kip.
4 rounds for time of:
Press to failure - 135 lbs/Pull Ups to failure/25 Box Jumps - 24” box
Press: 9-6-6-4 = 25
PU: 15-7-13-9 = 44
Time: 17:30
Stupid 7 pull ups, lost grip and the motion of the kip.
Tuesday, April 7, 2009
C&J and running MH
Lunch:
Squats, 3x5
255, 260, 265
After work:
15 clean & jerks, 155#
Run 200m
10 clean & jerks, 155#
Run 100m
5 clean & jerks 155#
Run 50m
Time: 18:34
Crossfit Football is awesome. My knees were really worn out after all this. Compared to the times in the CFFB comments, I completely suck and need to get twice as strong.
Squats, 3x5
255, 260, 265
After work:
15 clean & jerks, 155#
Run 200m
10 clean & jerks, 155#
Run 100m
5 clean & jerks 155#
Run 50m
Time: 18:34
Crossfit Football is awesome. My knees were really worn out after all this. Compared to the times in the CFFB comments, I completely suck and need to get twice as strong.
Thursday, April 2, 2009
Cleans and Push Jerks-Pull ups-Box jumps
2 power cleans each minute on the minute for 15 minutes. Used 140#. Completed each round in plenty of time.
About 20 minutes later....
7 rounds of:
3 x 155# push jerks
6 x pull ups
9 x 26" box jumps
Time: 14:28
Sucks! This was the first full Crossfit Football workout I did. It was fun, going to try these a lot.
About 20 minutes later....
7 rounds of:
3 x 155# push jerks
6 x pull ups
9 x 26" box jumps
Time: 14:28
Sucks! This was the first full Crossfit Football workout I did. It was fun, going to try these a lot.
Thruster-burpee-pull up-SDHP MH
3 rounds of:
30 sec on/30 off
135# thrusters
Burpees
Pull ups
135# sumo deadlift high pull
Total reps: 83
Broke down 31 in round 1 and 26 in both 2 and 3. Max thrusters was 6, burpees 11, pull ups 12 and SDHP 4. The SDHP were REALLY HARD, specifically the pull to the chin.
30 sec on/30 off
135# thrusters
Burpees
Pull ups
135# sumo deadlift high pull
Total reps: 83
Broke down 31 in round 1 and 26 in both 2 and 3. Max thrusters was 6, burpees 11, pull ups 12 and SDHP 4. The SDHP were REALLY HARD, specifically the pull to the chin.
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