WOD: 20100831

3-3-3-3-3 back squat


Last week I only hit 165# for one rep for the CrossFit Total I attempted, so it felt good to hit 170# today.

WOD: 20100830

I tried this one.

21-15-9 reps for time of:
25# barbell Turkish get-ups (a trainer bar with some change plates)
25# Sots press

Time: 19:21

WOD: 20100826

My legs were dead today, and I needed them for the weekend. So I tried a heavily scaled CrossFit.com workout:

5 RFT:
25 12" vertical jump
20 sit-ups
15 push-ups
10 pull-ups

Time: don't remember. Something in the low 20s.


WOD: 20100825

"Test 3"

Tabata squats: 17
Muscle-up subs: 5
(2 chest-to-bar pull-ups, 2 ring dips)

Total: 85

Followed it up with some floor presses. Max'd out at 135# x 3. Not great, but a start.

Also lost my last two callouses on the pull-ups today. It's a new beginning.


WOD: 20100823

I did not like the look of this workout when it hit CrossFit.com last week, so it feels good to have gotten through it (albeit a scaled version).

25-20-15-10-5 reps for time of:
20" box Jumps

The "toes-to-bar" were scaled to "toes-above-head". I just can't seem to get the hang of them, probably in part due to a lack of flexibility.

Time: 23:16


WOD: 20100821

In the morning:

15 towel pull-ups
15 ring dips (with a #3 Woody Band)
35 squats

Time: 17:31

I got killed by both the towel pull-ups and the ring dips. Lots of work to do here.

Then, in the early evening:

CrossFit Total
165# back squat
80# press
235# deadlift

Total: 470#

I'm disappointed by both the back squat and the press, but the deadlift is a PR by 10#. I haven't done a Total in more than a year, and yet this is only a PR by 5# due to my regression on the squat and press. Time to get back to doing back squats.


WOD: 20100819

AMRAP in 20 min of:
2 chest-to-bar pull-ups
2 ring dips
4 80# push press
8 1.5 pood American kettlebell swings

8 rounds.

This was a scaled version of "Nate".


WOD: 20100818

15 rounds for distance of:
20s sprint
40s rest

Distance: 1 mile

Distance is approximate. The GPS app on my phone that I was trying to use to record this failed, so I estimated it using Google Maps. I should be within 0.01 of a mile.

Two things to note:
  • I couldn't manage to stop exactly at 20s each time. I normally took 3-4 steps to come to a complete stop. I started the next round from where I came to a complete stop.
  • I messed up my timer between round 4 and 5, causing an extra 20s of rest to be added. To make up for it, I only rested 20s between rounds 5 and 6.

WOD: 20100817

3 rounds for time of:
30 x 20# wallballs, 9' target
30 x 40# power snatches

Time: 12:53

WOD: 20100815

Weighted pull-ups. 1-1-1-1-1-1-1

45# (previous PR)
67.5# (fail)
45#, overhand (fail)

PR by 17.5#!


WOD: 20100811

I attempted a scaled version of "ADAMBROWN" with a friend today.

2 rounds for time:
24 x 145# deadlift
24 x 16" stick jump
24 x 20# wallball
24 x hands-up push-ups
24 x 16" stick jump
24 x 20# wallball
24 x 65# power clean

Each rep of the stick jump was one jump laterally over a 16" stick. The hands-up push-ups were push-ups where the hands are lifted off the ground at the bottom of each rep.

Time: 26:47


WOD: 20100810

Another unscaled CrossFit.com workout. This also finishes Level 1 of Level 4 CrossFit Seattle!

3 rounds for time:
500m row
12 x BW deadlifts (155# for me)
21 x 20" box squats

Time: 14:00

WOD: 20100809

An unscaled CrossFit.com workout!

3 rounds for time:
10 x 95# ground to overhead
4 x 50 yard shuttle run

Time: 10:17


WOD: 20100808



A moderately paced run to keep things moving on a mostly rest day. I managed to keep this comfortable throughout, and wasn't completely gassed at the end, which is encouraging for my longest run in years.


WOD: 20100804

I tried a scaled CrossFit.com workout today.

Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
75# Squat clean, 6 reps
12 Pull-ups
24 Double-unders

Snatch: 95#
Clean and jerk: 115#
Reps: 89

Total: 299

WOD: 20100803

Three rounds for time:
20 double unders
20 wall balls

Time: 9:34


WOD: 20100802

I attempted a scaled version of yesterday's CrossFit.com workout.

5 rounds for time of:
5 x 95# squat clean thruster
5 x chest to bar pull-up

Time: 13:27

Even heavily scaled, I came no where near the times of the fire-breathers from CrossFit.com. Quite a reality check. Lots of progress to be made still!

WOD: 20100730

Today I worked out with as friend who has a rowing machine to wrap up a few of the last remaining benchmarks from Level 4 CrossFit Seattle's Level 1 checklist.