WOD: 20100430

I was pretty sore from Wednesday still, but my bike ride to work was sufficiently invigorating that I decided to workout anyway.

3 rounds of
5 strict, overhand pull-ups
10 push-ups
10 squats

Then the workout:

3-3-3-3-3 front squats

I did,


I failed on the last rep of the 165# round but considering that it was my previous 1RM I'm not too bothered by this.


WOD: 20100428

Wow. This one was a doozy. Also, I really shouldn't take such long breaks between workouts.

For time:
30 handstand push-ups
40 pull-ups
50 1.5 pood kettlebell swings
60 sit-ups
70 burpees

I did the handstand push-ups with toes hooked over a bar.

Time: 22:47

I almost had a visit from Pukie the Clown after the workout but somehow managed to hold him off.


WOD: 20100423

I'm trying to follow along with CrossFit.com these days, which means my workout was:

3 rounds for time of
15 95# hang power clean
15 burpees

Time: 10:01

I'm a bit frustrated that I didn't get sub-10-minutes.

On the bright side I'm happy with the hang power cleans. Back in February I tried a workout that involved 95# thrusters. There were no racks available at the gym, so I had to pick the weights up off of the ground each time and I really struggled with the power clean form. It felt much better today. Progress!


WOD: 20100422

I was really feeling the remnants of my cold today but pushed through regardless.

5 rounds for time of:
3 165# back squat
20 dips (50# assist)

Time: 11:19

I feel like my dips are approximately where my pull-ups were a year ago. Which means I've got lots of work to do, but there is also lots of hope.


WOD: 20100420

Getting over a cold today, but I decided I needed to get myself moving.

3 rounds of,
10 shoulder ROM
10 pull-ups
10 push-ups
10 sit-ups
10 squats

The pull-ups felt great today: all three sets were done unbroken.

Then, the workout, which I picked up from CrossFit.com from a few days ago:

4 rounds of
Row 500m for time
Rest 3m


That hurt. Glad I did it though.


WOD: 20100415

I paid my respects to "McGhee" today.

I scaled the deadlifts to 205#, which was my previous 5RM. I think that was a little ambitious, as I took a really long time to get through each set of them.

AMRAP in 30 minutes:
5 205# deadlift
13 push-ups
9 24" box jumps

8 rounds, 3 deadlifts

I managed good chest-to-floor form on every push-up, which is a nice improvement for me.


WOD: 20100412

3 rounds of
5 pull-ups
10 sit-ups
10 push-ups
10 squats

3-3-3-3-3 reps of overhead squats

I took it easy working my way back into things today. I've been feel very physically drained the past week but I know I have to start ramping things up again before I fall off the wagon.

Weights: 45#-65#-75#-85#-85#

I can't wait until my olympic bar and plates arrive so that I can do exercises like this and feel comfortable dropping the bar.


WOD: 20100406

Early workout, take two.

I tried this workout, but failed to budget enough time for it. This is what I ended up doing, with 30# cleans and 10# weighted pull-ups:

10 dumbbell cleans
1 weighted pull-up
9 dumbbell cleans
2 weighted pull-up
8 dumbbell cleans
3 weighted pull-up
7 dumbbell cleans
4 weighted pull-up
6 dumbbell cleans
5 weighted pull-up
5 dumbbell cleans
6 weighted pull-up

Time: 16:49

This was really slow. I had to keep fighting with my dumbbells because they're really low quality and the clamps kept sliding off of them. My right elbow was also bothering me on the pull-ups today.

Time to step back, shake it off and get ready to dive back in.


WOD: 20100401

This was my first early morning, pre-work workout with my girlfriend.

4 rounds for time:
Run 400m
10 pull-ups
10 burpees

Time: 18:28

This felt slow, in part because I was taking some extra time with the pull-ups trying to figure out kipping with the overhand grip. Lots of work to do there still.