090220 "Cindy"

Cindy
Max rounds in 20 minutes of:
5 pullups
10 pushups
15 squats

Total: 20 rounds

Compare to 081209, 081104, and 080819 (first day of Crossfit)



Felt awesome today. A little extra sleep. Really happy w/ my performance on Cindy.

Rest-ish day tomorrow. After talking to Curtis today, I'm considering going to a more strict 3 on, 1 off, schedule. Do rest days actually have to be "rest" days? What about sports? These are the things that keep me up at night.

090210 Barbara

“Barbara”
5 rounds for time, rest 3 minutes between each round:
20 Pull-ups
30 Push-ups
40 Situps
50 Squats

ROUNDS: 2:47, 3:42, 5:31, 5:44, 5:20
Total time: 23:04

Barbara - Oct. 6, 2008: 4:30,5:20,9:30,9:50(F),NO ROUND FIVE… TOTAL: 29:10

Last time I was 6 minutes slower than today, and I quit during the fourth round because I didn’t want to pass out, or vom, or pass out and vom. Big improvement.

Felt great all day, and destroyed the WOD. Though, after I finished, I did get the feeling that I was literally going to die.

090130 The Chief

“The Chief”
Max rounds in 3 minutes of:

3 Power cleans, 135/95 lbs

6 Push-ups

9 Squats

Rest 1 minute.

Repeat for a total of 5 cycles.

Total: 5,4,3,4,4

Totally winded towards the end of the second round, and had to slow down the pace. Felt really solid going into rounds 4 and 5, and it seemed like my speed in round five was dictated far more by my muscle fatigue than by my lack of oxygen. Those squats BURNED.



*For the meatza, I used the recipe here. The lady was nice enough to lay out the macronutrient value, so it enabled me to get a really good guesstimate of what I ate: however, it is worth noting that she counted everything by it's true value, unlike how most of us count it in the zone, I think. So I attempted to count it up right, without counting the fat in the meat or the protein in the full fat cheese. So, the count for the day is ROUGHLY... 1.9P above target, 4.17C under target, and 9F above target.

Most importantly, the meatza was righteous. The "crust" could definitely use a little more salt and pepper than is called for in the recipe, and next time I'll be throwing pepperoni on it.

0730 feeling good

1000 still feeling good, plenty of energy, not hungry.

1130 - hungry now. felt great all morning.

1230 - feeling really full and slightly lethargic.
1830 - post-wod, great, but hungry
2200 - just full.

090125

For Time
40 Pushups
5 Push Jerk, 115/85 lbs
30 Pushups
10 Push Jerk, 115/85 lbs
20 Pushups
15 Push Jerk, 115/85 lbs
10 Pushups
20 Push Jerk,115/85 lbs

Total: 17:24

081226 "JT"

“JT”

21-15-9 Handstand push-ups, Ring dips, Push-ups

11:00

2nd and 3rd sets of handstand pushups w/ knees on box (ping-pong table)all dips on box, w/ elevated feet

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

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

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.

OHS: 75, 95, 115, 125(F), 125 - Compare to 080929

Mini Tabata Something Else: 228 as rx’d.

081119

1-2-3 . . . 9-10-9 . . . 3-2-1
1X Pullups
2X Pushups & Situps

25:07

081117

Squat
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.

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

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.

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

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

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.

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

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