WOD: 20100923

I did a half-scaled (and then a couple other select scalings) of this workout today.

For time:
13 Walking lunge steps
10 Pull-ups
25 Box jumps, 20 inch box
10 Double-unders
13 Ring dips (with blue band)
10 Knees to elbows
15 Kettlebell swings, 1.5 pood
15 Sit-ups
20 1.5 pood kettlebell power clean, 10 each arm
13 Kettlebell swings, 1.5 pood
15 Wall ball shots, 20 pound ball, 8' target
10 Pull-ups

Time: 10:08

WOD: 20100921

"Michael", somewhat modified.

Run 800m
50 Kettlebell swings, 1.5 pood
50 Sit-ups

Time: 23:11

My previous time (using a 1.25 pood kettlebell) was 25:40, this is a PR by 2:29. Nice!

WOD: 20100916

In the morning:

5 x 5 back squats

I kept things light, hitting 140# for all 5 sets, and focused on form with Haley's help.

In the evening:


I can't really remember my time, or the exact details of this workout. The references I see online include push-ups, but I don't remember doing them.


WOD: 20100915


3 RFT:
500m row
12 165# deadlifts (225# was prescribed)
21 ring dips (done with a blue "Woody" band)

Time: 16:58

Another Defiance CrossFit workout. My shoulder is still tender from the injury Monday but nothing here bothered it.

WOD: 20100913

"The Seven"

I tackled this at Defiance CrossFit today.

7 RFT:
7 Inclined push-ups (feet on a box, as close to pike position as possible)
7 95# Thrusters
7 Knees to elbows
7 135# Deadlifts
7 Burpees
7 Kettlebell swings, 1.5 pood
7 Pull-ups
30 minute time limit

I made it through 6 rounds + 16 reps in the 30 minute limit.

It felt great to be back working out at Defiance CrossFit. I've definitely missed it.

Unfortunately, I messed up my shoulder on the knees to elbows trying to figure out how to control the swing. I did get the swing figured out though.


WOD: 20100910


95# thrusters

Time: 15:06

This is my first time completing an unscaled "Fran", an achievement I'm very happy about.

I also started experimenting with butterfly pull-ups today. I got a few in a row, but my timing fell apart fairly quickly and I missed at least one that I had to redo.


WOD: 20100908

15 pull-ups
16 12" vertical jumps
15 push-ups
15 wallballs, 20# to 9' target
15 kettlebell swings, 1.5 pood (Russian-style)
16 walking lunge

Time: 19:45

WOD: 20100907

25 kettlebell high-pulls, 1.5 pood
10 95# front squat
15 sit-ups
20 12" vertical jumps

Time: 17:27

This was my first workout after hurting my back. It felt a little tight but overall healthy.

WOD: 20100903


I scaled it down to:

10-9-8-7-6-5-4-3-2-1 reps of
165# deadlift
110# floor press
80# squat clean

Time: 35:54

Unfortunately I only have 2 bars, so I had to swap weights around between each set of floor presses and cleans. That didn't stop me from panting or leaving big sweat angels though.

Also unfortunately, I made a stupid mistake on my 3rd last deadlift and hurt my back. I was really worried it would keep me from training for a long time, but happily it cleared up in about three days. I guess getting fit has some side benefits: I've never healed that quickly before.


WOD: 20100902

First, I did a half Cindy to help introduce a friend to CrossFit.

AMRAP in 10 minutes of:
5 pull-ups
10 push-ups
15 squats

Rounds: 8

This was a PR for me! My previous best was 7+5.

Next, I did the CrossFit.com WOD.

1-1-1-1-1-1-1 split jerk


I had never tried finding my max split jerk before, and clearly I was being too gentle. Still, the form on my last lift was less than ideal. Lots of progress to look forward to with these.

WOD: 20100901

I had about 20 minutes before meeting some friends for a bike ride, so I squeezed in a short workout.

AMRAP in 10 minutes of:
5 x 85# thruster
7 x 85# hang power clean
10 x 85# sumo deadlift high-pull

Rounds: 4