Wednesday, December 31, 2008
Tuesday, December 30, 2008
081230 Deadlift 3x3
Deadlift
3-3-3
Rest
Complete as many rounds as possible in 10 minutes of:
10 Overhead squat, 95 lbs
5 Handstand push-ups
DL: 335, 355, 365 (F)
2 rounds as rx'd
+9 OHS
Really need to work on form. Started off with only 2 reps and then ditching because my form was all screwy, then did a set of 7 that felt great. I was all over the place. Need to work with lower weight and get my hand placement right. Overall, worst performance ever.
3-3-3
Rest
Complete as many rounds as possible in 10 minutes of:
10 Overhead squat, 95 lbs
5 Handstand push-ups
DL: 335, 355, 365 (F)
2 rounds as rx'd
+9 OHS
Really need to work on form. Started off with only 2 reps and then ditching because my form was all screwy, then did a set of 7 that felt great. I was all over the place. Need to work with lower weight and get my hand placement right. Overall, worst performance ever.
Saturday, December 27, 2008
081226 "JT"
Tuesday, December 23, 2008
081223 Back Squat and Elizabeth
Back squat
3-3-3
BS: 245, 265, 285 (F)
“Elizabeth”
21-15-9 reps of:
135 lbs Clean
Ring dips
Elizabeth - 15:35
Compare to 081121 and 080923
Peanut brittle is not good Crossfit fuel.
3-3-3
BS: 245, 265, 285 (F)
“Elizabeth”
21-15-9 reps of:
135 lbs Clean
Ring dips
Elizabeth - 15:35
Compare to 081121 and 080923
Peanut brittle is not good Crossfit fuel.
Monday, December 22, 2008
081222 "Nate"
“Nate”
Complete as many rounds in twenty minutes as you can of:2 Muscle-ups
4 Handstand Push-ups
8 2 Pood Kettlebell swings
7 rounds as rx'd
First time doing more than 2 muscle-ups in a day. Was really tempted to grab an ab mat for the handstand pushups towards the end.
Saturday, December 20, 2008
Friday, December 19, 2008
081219
For Time:
400 meter Walking lunge
10:15
Also did hand-stand pushups for the warmup. 1 in the first minute, 2 in the second, and so on..
9 rounds plus 8 in round ten. done with 1 abmat under my head, b/c it's softer than the floor.
400 meter Walking lunge
10:15
Also did hand-stand pushups for the warmup. 1 in the first minute, 2 in the second, and so on..
9 rounds plus 8 in round ten. done with 1 abmat under my head, b/c it's softer than the floor.
Wednesday, December 17, 2008
081217
Deadlift: 3-3-3
295 - 345 - 295
For time:
25 Sit-ups
25 Double-unders
25 Sit-ups
Walking Lunge, 25 Steps
25 Sit-ups
25 Burpees
25 Sit-ups
5:18
Tuesday, December 16, 2008
081216 "Angie"
“Angie”
For Time (Complete all reps of each exercise before moving to the next)
100 Pull-ups
100 Push-ups
100 Sit-up
100 Squats
22:46 as rx'd
For Time (Complete all reps of each exercise before moving to the next)
100 Pull-ups
100 Push-ups
100 Sit-up
100 Squats
22:46 as rx'd
Monday, December 15, 2008
081215
Five rounds for time of:
50lb dumbbell, walking lunge, 10 alternating steps
50lb dumbbell, swing, 15 reps
10:22 as rx'd
50lb dumbbell, walking lunge, 10 alternating steps
50lb dumbbell, swing, 15 reps
10:22 as rx'd
Wednesday, December 10, 2008
Tuesday, December 9, 2008
081209 "Cindy" end of "feats of strength" month
“Cindy”
As many rounds as possible in 20 min of:
5 Pullups
10 Pushups
15 Squats
Total: 16 as rx'd
Compare to 081104 080819
As many rounds as possible in 20 min of:
5 Pullups
10 Pushups
15 Squats
Total: 16 as rx'd
Compare to 081104 080819
081205 "Annie" end of "feats of strength" month
“Annie”
For Time:50-40-30-20-10 reps
Double Unders
Situps
9:00
For Time:50-40-30-20-10 reps
Double Unders
Situps
9:00
Monday, December 8, 2008
081208 CFT - end of "Feats of Strength Month" at PCF
“Crossfit Total”
1 RM Deadlift
1 RM Shoulder Press
1 RM Squat
BS: 225 - 275 - 300 (PR)
SP: 125 - 155 (PR) - 160 (F)
DL: 325 - 375 (F) - 360 (PR)
CFT: 815
Compare to 081103 and 081008
1 RM Deadlift
1 RM Shoulder Press
1 RM Squat
BS: 225 - 275 - 300 (PR)
SP: 125 - 155 (PR) - 160 (F)
DL: 325 - 375 (F) - 360 (PR)
CFT: 815
Compare to 081103 and 081008
Wednesday, December 3, 2008
Tuesday, December 2, 2008
081202
Press 2-2-2
Push Press 3-3-3
Push Jerk 3-3-3
SP: 115, 125, 135
PP: 135, 145, 155
PJ: 135, 145, 155
Push Press 3-3-3
Push Jerk 3-3-3
SP: 115, 125, 135
PP: 135, 145, 155
PJ: 135, 145, 155
Monday, December 1, 2008
Tuesday, November 25, 2008
081125
Deadlift
5-5-5
Rest
Complete as many rounds as possible 10 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Push Jerks, 10 reps
5-5-5
Rest
Complete as many rounds as possible 10 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Push Jerks, 10 reps
DL: 225, 265, 300
3 Rounds +3 Hang Power Cleans
Labels:
power cleans,
power cleans (hang),
push jerk,
thrusters
Monday, November 24, 2008
081124 Overhead Squat - Mini Tabata Something Else
Overhead Squat
3-3-3-3-3
Post loads to comments.
Rest
mini-”Tabata Something Else”
Complete 20 intervals of 20 seconds of work followed by ten seconds of rest where the first 5 intervals are pull-ups, the second 5 are push-ups, the third 5 intervals are sit-ups, and finally, the last 5 intervals are squats. There is no rest between exercises.
Post total reps from all 20 intervals to comments.
3-3-3-3-3
Post loads to comments.
Rest
mini-”Tabata Something Else”
Complete 20 intervals of 20 seconds of work followed by ten seconds of rest where the first 5 intervals are pull-ups, the second 5 are push-ups, the third 5 intervals are sit-ups, and finally, the last 5 intervals are squats. There is no rest between exercises.
Post total reps from all 20 intervals to comments.
OHS: 75, 95, 115, 125(F), 125 - Compare to 080929
Mini Tabata Something Else: 228 as rx’d.
Wednesday, November 19, 2008
Tuesday, November 18, 2008
Monday, November 17, 2008
081117
Squat
5-5-5
Rest
3 rounds for time
7 Handstand Pushups
7 Thrusters, 105 lbs
7 Hang Power Cleans, 105 lbs
5-5-5
Rest
3 rounds for time
7 Handstand Pushups
7 Thrusters, 105 lbs
7 Hang Power Cleans, 105 lbs
225 - 245 - 245 (3 - Fail) - Compare to 081112
13:32 as rx’d.
Labels:
power cleans (hang),
pushups,
squat (back),
thrusters
Thursday, November 13, 2008
081113 "Filthy Fifty"
“Filthy Fifty”
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 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
27:30ish as RX’d
however, on about 5 of the burpees, i forgot to do the “jump and clap” part. i may or may not have been suffering from a brain aneurysm at the time.
Wednesday, November 12, 2008
081112 back squat 5-5-5, scaled "michael"
Squat 5-5-5
Rest
Scaled “Michael”
For time:
3 rounds of
400m run
25 situps
25 back extensions
BS Total: 195 - 205 - 225
Scaled "Michael" - 10:56 (subbed 500m row for 400m run)
Rest
Scaled “Michael”
For time:
3 rounds of
400m run
25 situps
25 back extensions
BS Total: 195 - 205 - 225
Scaled "Michael" - 10:56 (subbed 500m row for 400m run)
Tuesday, November 11, 2008
Monday, November 10, 2008
081110
Squat Clean
3-2-2-2-1-1-1-1
135 [3] - 145 [2] - 150 [2] - 155 [2] - 165 [1] - 170 (PR) [1] - --- - ---
Rest (two separate workouts)
Run 400m
20 Ring Dips
Run 400m
40 Push-ups
Run 400m
60 Push-press (45lbs)
Total: 11:02 as RX'd
3-2-2-2-1-1-1-1
135 [3] - 145 [2] - 150 [2] - 155 [2] - 165 [1] - 170 (PR) [1] - --- - ---
Rest (two separate workouts)
Run 400m
20 Ring Dips
Run 400m
40 Push-ups
Run 400m
60 Push-press (45lbs)
Total: 11:02 as RX'd
Friday, November 7, 2008
081107 - 2 WODs - Grace - Fractured Helen
"Grace"
For Time:
30 reps, 135 lbs Power Clean and Jerk.
Total: 9:15
"Fractured Helen"
4 Rounds
400m Run
21 KB Swings (1.5 pood)
12 Pull-ups
Rest 2 minutes between rounds
2:41 (1.5 pood) - 3:35 (1.5 pood) - 3:20 (1 pood) - 3:21 (1 pood)
Total w/o rests: 12:57
Total w/ rests: 18:57
For Time:
30 reps, 135 lbs Power Clean and Jerk.
Total: 9:15
"Fractured Helen"
4 Rounds
400m Run
21 KB Swings (1.5 pood)
12 Pull-ups
Rest 2 minutes between rounds
2:41 (1.5 pood) - 3:35 (1.5 pood) - 3:20 (1 pood) - 3:21 (1 pood)
Total w/o rests: 12:57
Total w/ rests: 18:57
081106
Squat 3-3-3-3-3
Weighted Dips 5-5-5-5-5
Squats: 225-225-235-235-235
Dips: 15lbs, 20lbs, 20lbs-F, 15lbs, 15lbsF
Tuesday, November 4, 2008
081104 Cindy
“Cindy”
As many rounds as possible in 20 min of:
5 Pullups
10 Pushups
15 Squats
14 as RX'd
+3 pushups
Was slowed down the most by push-ups. Neither pull-ups or squats were an issue.
As many rounds as possible in 20 min of:
5 Pullups
10 Pushups
15 Squats
14 as RX'd
+3 pushups
Was slowed down the most by push-ups. Neither pull-ups or squats were an issue.
Monday, November 3, 2008
081031 "Full Court Press"
“Full Court Press”
5 rounds for time:
25 Sotz Presses, 45 lbs
15 situp
10 One legged dumbbell deadlifts, 35 lbs
subbed 35lb bar for 45.
Total: 12:14
2 muscle ups before WOD
5 rounds for time:
25 Sotz Presses, 45 lbs
15 situp
10 One legged dumbbell deadlifts, 35 lbs
subbed 35lb bar for 45.
Total: 12:14
2 muscle ups before WOD
Thursday, October 30, 2008
081030 "Nasty Girls"
3 Rounds:
50 Squats
7 Muscle Ups(Jump to supports or use the assistance bands for the MU or keep your feet on the ground and pull through the MU using your feet for assistance.)
10 Hang Power Cleans (M: 135#, W: 95#)
subbed 15 pull ups and 15 ring dips (blue band) for muscle ups
95lbs hang power cleans
12:44
in the future, no more bands for me on the ring dips.
I tried doing muscle ups the last three times I've been in. Today, I actually completed one before the WOD.
50 Squats
7 Muscle Ups(Jump to supports or use the assistance bands for the MU or keep your feet on the ground and pull through the MU using your feet for assistance.)
10 Hang Power Cleans (M: 135#, W: 95#)
subbed 15 pull ups and 15 ring dips (blue band) for muscle ups
95lbs hang power cleans
12:44
in the future, no more bands for me on the ring dips.
I tried doing muscle ups the last three times I've been in. Today, I actually completed one before the WOD.
Wednesday, October 29, 2008
Tuesday, October 28, 2008
081027 Power (Squat) Clean - climbing
Power (Squat) Clean
1-1-1-1-1-1-1
95 - 115 - 135 - 145 - 155 - 160 (PR) - 155
Climbing - indoors - completed two 5.7's. 5.6's don't seem to be too much of a problem anymore.
1-1-1-1-1-1-1
95 - 115 - 135 - 145 - 155 - 160 (PR) - 155
Climbing - indoors - completed two 5.7's. 5.6's don't seem to be too much of a problem anymore.
Saturday, October 25, 2008
081025 WOD and climbing
21 Deadlift, body weight
500 meter row
15 Deadlift, body weight
500 meter row
9 Deadlift, body weight
As RX'd (170lbs)
Time: 6:29
Climbed indoors a few hours after WOD.
500 meter row
15 Deadlift, body weight
500 meter row
9 Deadlift, body weight
As RX'd (170lbs)
Time: 6:29
Climbed indoors a few hours after WOD.
Thursday, October 23, 2008
Tuesday, October 21, 2008
081020
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able.
95lbs
Total: 8 - plus 4 reps.
95lbs
Total: 8 - plus 4 reps.
Saturday, October 18, 2008
081018 xfit and climbing
Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
SP 125-132.5-137.5 F - 137.5 F
PP 127.5 - 130 - 132.5 - 137.5 - 140
PJ 135 - 115 - 115 - 105 - ---
Climbed indoors a few hours after the WOD.
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
SP 125-132.5-137.5 F - 137.5 F
PP 127.5 - 130 - 132.5 - 137.5 - 140
PJ 135 - 115 - 115 - 105 - ---
Climbed indoors a few hours after the WOD.
Friday, October 17, 2008
081017
With a continuously running clock 5 rounds 6 minutes each which the first minute is max wallballs, the second minute is max pushups, and in the remaining four minutes you must run 400m. Any time left in the 6 minutes after the run is completed may be used as rest.
20lb ball
Total 224
20lb ball
Total 224
Thursday, October 16, 2008
Tuesday, October 14, 2008
081014
Three rounds for time:
Thrusters, 15 reps (115lbs first two sets, ,95 the third)
21 L-pullups (5 L-pullups, then kipping pull-ups, 10 secs L-sit)
22:33
Thrusters, 15 reps (115lbs first two sets, ,95 the third)
21 L-pullups (5 L-pullups, then kipping pull-ups, 10 secs L-sit)
22:33
081011 - Climbing
Delaware Water Gap - Mt. Minsi:
Cat Wall - Pussytoes - 5.5.G
Teardrop Buttress - Tears are Falling - 5.5 PG
Cat Wall - Pussytoes - 5.5.G
Teardrop Buttress - Tears are Falling - 5.5 PG
Thursday, October 9, 2008
081009
AMRAP = As Many Reps As Possible
3 Rounds
1 min Row (calories)
1 min Slamball (10lbs first two rounds, 15lbs the third round)
1 min Pushups
1 min Situp
1 min Squat
1 min Rest
134-126-126
Total: 386
3 Rounds
1 min Row (calories)
1 min Slamball (10lbs first two rounds, 15lbs the third round)
1 min Pushups
1 min Situp
1 min Squat
1 min Rest
134-126-126
Total: 386
Wednesday, October 8, 2008
081008 CFT
“Crossfit Total”
1 RM Deadlift
1 RM Press
1 RM Squat
BS 265 - Shoulder Press135 - DL335
Total: 735
1 RM Deadlift
1 RM Press
1 RM Squat
BS 265 - Shoulder Press135 - DL335
Total: 735
Tuesday, October 7, 2008
081006 Barbara
5 rounds for time, rest 3 minutes between each round:
20 Pullups
30 Pushups
40 Situps
50 Squats
Approximate times:
4:30 (as rx'd)
5:20 (as rx'd)
9:30 (as rx'd)
9:50 (a few jumping pullups, knees on the pushups, and a big fat 'F' mid-way through the squats)
NO ROUND 5
Total: Crap
Notes: HYDRATE throughout the day and stop smoking.
20 Pullups
30 Pushups
40 Situps
50 Squats
Approximate times:
4:30 (as rx'd)
5:20 (as rx'd)
9:30 (as rx'd)
9:50 (a few jumping pullups, knees on the pushups, and a big fat 'F' mid-way through the squats)
NO ROUND 5
Total: Crap
Notes: HYDRATE throughout the day and stop smoking.
Thursday, October 2, 2008
Wednesday, October 1, 2008
080930
20 Minutes
15 Push-ups (had to go to knees for a lot of them)
12 Ring Dips (rubber band for most of them)
9 Push-press (95 pounds)
Total: 4 1/3
15 Push-ups (had to go to knees for a lot of them)
12 Ring Dips (rubber band for most of them)
9 Push-press (95 pounds)
Total: 4 1/3
Tuesday, September 30, 2008
Monday, September 29, 2008
Thursday, September 25, 2008
080925
40-30-20-10-5
Pull-ups
Situps
19:16? I really think it might have been 16:19. Should be taking a pen and paper to WODs.
No weight on my feet for the SU.
Not much skin left on my hands for the Pull-Ups.
Pretty happy that I actually came close to doing a WOD as RX'd. Next time, 50-40-30-20-10 for sure.
Pull-ups
Situps
19:16? I really think it might have been 16:19. Should be taking a pen and paper to WODs.
No weight on my feet for the SU.
Not much skin left on my hands for the Pull-Ups.
Pretty happy that I actually came close to doing a WOD as RX'd. Next time, 50-40-30-20-10 for sure.
080924
10-10-10-10-10 Front Squat
65-85-115-135-155
Pre-warmup warmup: light jog, max sit-ups, max push-ups, 3x10 inverted sit-ups, followed by a light jog.
65-85-115-135-155
Pre-warmup warmup: light jog, max sit-ups, max push-ups, 3x10 inverted sit-ups, followed by a light jog.
Wednesday, September 24, 2008
080923 "Elizabeth"
21-15-9 reps, for time
Power Clean 75 lbs (definitely more weight next time)
Ring Dips (4 then rubber band - all band at 15 - 4 again then band)
6:59
I think I kind of cheated myself on the dips. Not really having much practice on them, I didn't realize that I could really have done more. Next time, goal is entire first set without assist.
Power Clean 75 lbs (definitely more weight next time)
Ring Dips (4 then rubber band - all band at 15 - 4 again then band)
6:59
I think I kind of cheated myself on the dips. Not really having much practice on them, I didn't realize that I could really have done more. Next time, goal is entire first set without assist.
Saturday, September 20, 2008
080919 Death by pullups
1 pullup the first minute, 2 the second minute, 3 the 3rd, and and so on…. See how far up the ladder you can go.
10 +5
10 +5
Thursday, September 18, 2008
Friday, September 12, 2008
080911 “Fight Gone Bad”
Foundations 8
3 rounds
Box Jump
Row
Wall Ball - 12 lbs
SDHP- 40 lbs
Push Press - 45 lbs
Total: 225
Warm up: 3 rds
10 pull ups - finally, all without rubber-band
10 dips - still, all with rubber-band, but at least i'm not shaking anymore
10 over unders
10 squats
3 rounds
Box Jump
Row
Wall Ball - 12 lbs
SDHP- 40 lbs
Push Press - 45 lbs
Total: 225
Warm up: 3 rds
10 pull ups - finally, all without rubber-band
10 dips - still, all with rubber-band, but at least i'm not shaking anymore
10 over unders
10 squats
Labels:
box jumps,
medicine ball,
press (push),
row,
sumo deadlift high pull,
wall ball
Tuesday, September 9, 2008
Friday, August 29, 2008
080829
Foundations 5
15 Minutes
15 Medicine Ball throws - wall throws?
15 Sit-ups
15 Sumo DL HP
5 Rounds
15 Minutes
15 Medicine Ball throws - wall throws?
15 Sit-ups
15 Sumo DL HP
5 Rounds
Labels:
medicine ball,
situps,
sumo deadlift high pull,
wall ball
Thursday, August 28, 2008
Wednesday, August 27, 2008
080827 - Puppy, or is it Puppies?
4 Rounds
Run 400m
1 pood kettlebell swing, 20 reps (down to 25 pounds after 1st set)
20 pullups (rubberbands after first 10)
23:19
Run 400m
1 pood kettlebell swing, 20 reps (down to 25 pounds after 1st set)
20 pullups (rubberbands after first 10)
23:19
Tuesday, August 26, 2008
Monday, August 25, 2008
Friday, August 22, 2008
080821 - ow, my wrists
Foundations 2
21-15-9
Front Squat
Dumbbell Shoulder Press
13:19
Started at 95 and 35. Before the end of the first round I was down to 45 and 15. Had problems with my wrists - lack of flexibility.
21-15-9
Front Squat
Dumbbell Shoulder Press
13:19
Started at 95 and 35. Before the end of the first round I was down to 45 and 15. Had problems with my wrists - lack of flexibility.
Thursday, August 21, 2008
080819 1st WOD ever/I Can't Feel My Face
Foundations 1
Cindy - 15 minutes
5 pull-ups
10 push-ups
15 squats
7 Rounds
Cindy - 15 minutes
5 pull-ups
10 push-ups
15 squats
7 Rounds
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