WOD: 20101214

3RFT:
10 deadlifts @165# (70% of 1RM)
30 Abmab sit-ups

Time: 5:30

These were supposed to be GHD sit-ups. I'm happy with the time though: it is in the same ballpark as the times posted with the workout on CrossFit.com.

WOD: 20101212

2 Deadlifts on the minute for 10 minutes.

I made it through 7 rounds at 185# before I felt a tweak in my back. Since this was my first workout after over a week off, I decided to let it go at that.

WOD: 20101201

I tried this workout.

Tabata:
Weighted pull-ups, 25#
Weighted squats, 45# plate
Ring dips
Deadlifts, 165#

My score was 3 + 10 + 2 + 3 = 18

I probably had 1 more in the dips, but I got confused while trying to shuffle some weights around in the rest before the deadlifts and started trying to do them in the 10s period.

WOD: 20101130

"Helen"

3RFT:
400m run
21 KB swings (1.5 pood)
12 pull-ups

Time: 12:02
(400m was actually my 450m around the block course.

Afterwards,

5x3 deadlift
185#, 195#, 205#, 215#, 225#

235# is my current 1RM, so I'm happy to be ending at 225# here.

WOD: 20101124

"Jackie"

For time:
100 Sumo deadlift high-pulls, 45#
50 Thrusters, 45#
30 Pull-ups

Time: 13:00

WOD: 20101123

(Scaled) Lumberjack 20

20 Deadlifts (155#)
Run 450m
20 KB swings (American, 1.5 pood)
Run 450m
20 Overhead squats (45#)
Run 450m
20 Burpees
Run 450m
20 Pull-ups
Run 450m
20 Vertical jumps (12")
Run 450m
20 Squat cleans (95#)
Run 450m

Time: 32:08

WOD: 20101122

I got home around 10pm and it was so unseasonably warm that I had to go for a short run. I followed that up with the CrossFit.com workout.

5 x 3 push press

85#
95#
100#
100#
105#

WOD: backfill

"Filthy 50s"

This is a scaled version of Filthy Fifties.

50 reps each of:
15" box jump
jumping pull-ups
kettlebell swings (1.5 pood)
walking lunge
knees to elbows
push press (45#)
good mornings (70#)
wallball (20#, 8')
burpees
single-unders (with 3x, or 150, reps)

Time: 35:36

WOD: backfill

3RFT:
15 95# hang power clean
15 burpees

Time: 6:53

WOD: backfill

Clean, 1 rep on the minute, every minute, for 15 minutes

95#
95#
105#
105#
115#
115#
115#
115#
115#
120#
125#
125#
135#
135#
135#

WOD: backfill

5RFT:
6 Handstand ring push-ups
10 Burpee pull-ups

Time: 12:09

I don't remember what I substituted for the handstand ring push-ups. Possibly just ring dips.

The burpee pull-ups were done with the bar just out of reach, not 12" overhead.

WOD: backfill

20 minute AMRAP:
10 Front squats (95#)
10 Ring dips
10 Knees to elbows

5 Rounds + 10 reps

WOD: backfill

10 rounds for load and time:
1 clean
5 pull-ups
10 push-ups
15 squats

Time: 17:07

This was supposed to be a clean and jerk, but I didn't want to jerk with my shoulder still not feeling 100%. My weight on the clean was probably 95#, I can't remember.

WOD: 20101118

Hang power clean: 7 x 3

95#
105#
110#
110#
115#
125#
130# fail

WOD: backfill

AMRAP 20 minutes:
10 Wall balls (20#, 8')
10 Sit-ups
10 Kettlebell swings (Russian, 1.5 pood)

9 rounds + 10 reps

WOD: backfill

"Barbara"

5RFT:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest 3 minutes

Time: 44:29 (including the 12 minutes of rest)

Times at the end of each round were:
6:07, 15:12, 24:25, 34:33, 44:29

WOD: 20101112

"Kelly"

5RFT:
Run 400m
30 Box jumps (24")
30 Wall balls (20#, 10')

Time: 26:33

WOD: 20101111

4 Rounds:
5 Hang power clean, 105#
10 Walking lunge (with a 26# kettlebell overhead in my left hand)

4 Rounds:
5 Front squat, 125#
5 Side step-ups with a 36# kettlebell (each leg)

4 Rounds:
8 Floor presses (I worked up to 135#)

WOD: 20101110

"The Bear"

5RFT:
7 reps without letting go of the bar
Power clean
2 x Thruster

I used 85#.

This was supposed to be a front squat, push press, back squat, push press but it was bothering my shoulder to make the push press to back squat transition so I just stayed in front.

On the last 2 rounds I briefly dropped the bar.

Time: 10:32

WOD: 20101021

"Brenton"

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Time: 12:45 (with no additional weight)

WOD: backfill

A scaled version of "Bulger".

30 min AMRAP:
150m run
7 chest to bar pull-ups
7 front squats (95#)
7 dips

Total: 8 rounds even

WOD: backfill

CrossFit Total

Back Squat: 190# (PR)
Strict Press: 90# (PR)
Deadlift: 235#

Total: 515

This was my first time breaking 500!

WOD: backfill

3 RFT
95# hang power clean x 15
burpee x 15

Time: 6:53

WOD: backfill

For time:
40 WB
8 Pull-ups
8 Ring dips
30 WB
6 Pull-ups
6 Ring dips
20 WB
4 Pull-ups
4 Ring dips
10 WB
2 Pull-ups
2 Ring dips

Time: 11:29

WOD: backfill

Deadlift: 7x1
165
175
185
195
205
225
235

WOD: backfill

"Tabata This!"

I substituted 1.5 pood Kettlebell High-pulls for the rowing.

9 Kettlebell High-pulls
5 Pull-ups
7 Push-ups
11 Sit-ups
18 Squats

Total: 50

WOD: backfill

5RFT:
Run 300m
15 stick jump (16", over and back)
15 wallball (20#, 9' target)


Time: 16:20

WOD: backfill

"Jerry"

Except I don't own a rowing machine, so I substituted 200 Kettlebell High-pulls (1.5 pood) for the rowing.

Run 1 mile
200 Kettlebell High-pulls (1.5 pood)
Run 1 mile

Time: 32:49

WOD: backfill

Floor Press: 7 x 2

95#
115#
125#
135#
140#
145#
150#
155#
160# Fail
155# Fail

WOD: 20101004

For time:
25 squats, 45#
10 towel pull-ups
20 squats, 75#
8 towel pull-ups
15 squats, 95#
6 towel pull-ups
10 squats, 115#
4 towel pull-ups
5 squats, 135#
2 towel pull-ups

Time: 10:30

WOD: 20101002

"Tabata Something Else"

Total: 340

This crushes my previous PR of 300, which was incredibly satisfying.

WOD: 20101001

A scaled version of "Ryan".

5 RFT:
7 pull-ups
7 ring dips (+ blue band)
15 burpees

Time: 13:38

WOD: 20100930

"Fight Gone Bad"

3 Rounds of
20# Wallball, 9' target: 1 min max reps
30# Sumo Deadlift High-pull: 1 min max reps
16" Box jumps: 1 min max reps
45# Push Press: 1 min max reps
1.5 pood Kettlebell High-pull: 1 min max reps
1 minute of rest

Total reps: 328

WOD: 20100928

5 RFT:
15 135# deadlift
15 push-ups

Time: 9:16

WOD: 20101109

Back at Defiance CrossFit!.

"Fran"
21-15-9
Thrusters
Pull-ups

Last time I did the Rx'd 95# thrusters for a really slow ~15min time.

This time I went for speed with 65# thrusters.

Time: 7:14

WOD: the backlog

I have a huge backlog of WODs to enter, but to keep from falling even further behind I'm going to start recording recent workouts again and do the backfilling when I find some time.

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.

3 RFT
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:

"300"

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

"Heather"

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

"Fran"

21-15-9
95# thrusters
pull-ups

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

3RFT:
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

3RFT:
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

"Linda"

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

Weights:
75#
85#
95#
100#
105#
110#
125#

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

WOD: 20100831

3-3-3-3-3 back squat

Weights:
135#
145#
155#
165#
170#

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:
burpees
20" box Jumps
"toes-to-bar"

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:

3RFT:
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

Weights:
25#
35#
45# (previous PR)
55#
62.5#
67.5# (fail)
45#, overhand (fail)
45#

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!

"Christine"
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!

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

Time: 10:17

WOD: 20100808

Run.

6.6km
37min

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.

WOD-20100728

Today I did a half Cindy as an introduction to CrossFit for a friend of mine.

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

7 rounds + 5 pull-ups

This is pretty typical for me, except that I can now do the entire workout with overhand grip pull-ups, which is a solid improvement. However, my push-ups are still the limiting factor.

WOD: 20100727

Day 3 of working through items from the Level 1 fitness benchmark from Level 4: CrossFit Seattle.

I've now completed all of the running and I'm fairly happy with my times, considering running has always been a weak point for me.

WOD: 20100725

Day 2 of working through Level 1 of 4 from CrossFit Seattle.

I'm over half-way done now. I'll have to find a rowing machine to do a bunch of the remaining benchmarks though.

WOD: 201007024

I'm back after a long break! (2.5 weeks traveling in Japan.)

I started working through Level 1 of the fitness benchmarks from Level 4: CrossFit Seattle.

Level 1 seems to be well within my ability, so it is making a great gentle re-introduction to working out that is preventing me from breaking myself on a normal WOD.

WOD: 20100701

5 rounds for time of:
10 pull-ups
10 ring-dips (band assisted for me)
10 sit-ups
10 squats

This was supposed to be 10 rounds, but I didn't have time for a 40 minute workout.

Time: 17:06

The dips took forever: lots of work to do there.

WOD: 20100630

Power cleans: 7 x 3 reps

Weights:
65#
75#
95#
95#
115#
125#
125#

My previous best power clean was 95#. I have suspected for a while that I was capable of more, but I just wasn't able to "get it". Well, last week at Defiance CrossFit we did a workout with lots of cleans in it and they finally "clicked".

WOD: 20100625

Day 5 back at Defiance Crossfit. And, unfortunately, the last day I get to work out with them for a while. But it was a damn good workout.

Fight Gone Bad.

Score: 240

This is up 31 points from my last attempt!

WOD: 20100624

Day 4 back at Defiance Crossfit.

Coming soon! (Once I can find the sheet where I wrote down the details.)

WOD: 20100623

Day 3 back at Defiance Crossfit.

Coming soon! (Once I can find the sheet where I wrote down the details.)

WOD: 20100622

Day 2 back at Defiance CrossFit.

For time:
10 strict pull-ups
20 kettlebell swings, 1.5 pood
30 box jumps
40 push-ups
50 sit-ups
30 broad jumps
30 burpees

Time: 11:19

This was a nice short workout after yesterdays long slog. I'm feeling tired and sore and yet pretty positive as well. I'm looking forward to tomorrow's WOD.

WOD: 20100621

I'm back at Defiance CrossFit this week!

And they didn't take it easy on me for the first day back.

3 rounds for time of:
15 65# Hang-power-squat-clean-thrusters (i.e. a hang power clean, followed by a front-squat, followed by a push press)
4 rounds of shuttle runs, 30s on/off
20 burpee pull-ups

Time: 28:49

It feels great to be working out at a CrossFit box again instead of flying solo in my garage.

WOD: 20100618

10 rounds, each for time of:
Run 100m
Rest 90 seconds

Times:
15.55
15.54
18.34 (except I ran over by about 60' because I couldn't see my line in the gravel)
15.30
15.03
15.28
14.67
14.90
15.15
15.59

I'm not sure this was quite a full 100m though: I didn't have a good way of measuring.

WOD: 20100616

3-3-3-3-3-3-3 Front squats

Weights:
135#
135#
155#
155#
155#
165# x 2 (this was my previous PR)
135#

WOD: 20100615

Five days since my last workout. Apparently I was more frustrated than I realized.

I went back and tackled a body weight workout from CrossFit.com.

15 rounds for time of:
5 pull-ups
10 push-ups
15 squats

Time: 23:35

This was a little bit off the pace of my PR Cindy, but I felt like my push-up form was better (i.e. better range of motion) and I managed to do only overhand grip pull-ups.

WOD: 20100610

5-5-5-5-5 deadlifts

Weights:
185#
205# (previous PR)
215#
225# (failed after 1 rep)
205#

This was frustrating: I really wanted to hit 225#. But maybe that wasn't realistic: 225# is now my 1RM.

WOD: 20100609

AMRAP in 12 minutes of
5 115# front-squat
10 overhand grip pull-ups
20 double-unders

This is a scaled CrossFit.com workout. I scaled down the squats from 185# and sub'd overhand grip pull-ups (which are still a weakness for me) for chest-to-bar pull-ups.

3 rounds.

I need to get faster with double-unders.

WOD: 20100605

I tried to work on my 1RM cleans last Saturday.

It didn't go particularly well: I made it up to 115# but couldn't push past that point. Mostly because of mental blocks I think, or maybe a lack of speed getting under the bar.

WOD: 20100604

Today I did a modified version of "Jackie".

For time:
100 kettlebell high-pulls, 1.5 poods
50 thrusters, 45#
30 pull-ups

Time: 17:32

The workout was supposed to start with a 1km row, but I don't have a rowing machine at home. The normal substitution is 100 45# sumo deadlift high-pulls. The kettlebell work was a little harder (1.5 poods is about 55#) and it felt like it: it took me just under 7 minutes to get through them all, whereas rowing would have been about 4 minutes.

WOD: 20100603

Today was the hero workout "Randy".

I scaled it down to,

60# power snatch, 50 reps

Time: 4:17

This was my first time attempting snatches and they felt pretty good. Will definitely be able to apply less scaling to this one next time.

WOD: 20100601

It was a strength day today:
5 x 5 Strict Press

Weights: 75#, 80#, 90#, 90#, 90#

That was about my limit on the weight: I struggled with the last rep for both of the last two rounds.

This probably partly explains why I struggle with 95# thrusters. Lots of work to do...

WOD: 20100531

I tried a scaled version of "The Seven" today.

4 rounds for time:
7 Handstand push-ups
7 Thrusters, 75#
7 Knees to elbows
7 Deadlifts, 165#
7 Burpees
7 Kettlebell swings, 1.5 pood
7 Pull-ups

Time: 28:20

I had originally intended to try for 5 rounds, but I ran out of time.

First long ride of the year

I went for a spin today to enjoy the awesome heat we've been having. It was also my first ride out with my new Garmin Edge 500. Here's the data from the ride.

It claims I burned nearly 2400 calories, so I guess I get to splurge on something delicious tonight.

WOD: 20100527

I tried a scaled version of a workout from the upcoming Calgary CrossFit Regionals today.

4 rounds for time of:
20 wallballs (20# ball, 9' target)
10 pull-ups

Time: 9:22

I seem to have a problem with my scaling: all my workouts are taking me about the same length of time. I should be working "across broad time and modal domains", so I'll have to change that up somehow.

WOD: 20100525

Fran (at 75# instead of 95#).

21-15-9 reps of
75# thrusters
pull-ups

Time: 9:31

Sub-10-minutes! Now it's time to start working on getting the weight up to 95# without hurting my time too much.

WOD: 20100524

Warm-up:
10 shoulder ROMs
10 pull-ups
10 push-ups
10 sit-ups

5-5-5-5-5 back squats

Weights: 135-135-155-165-165

It had been a while since I had done back squats. It was good to get back to them.

WOD: 20100522

Day 6 of consecutive workouts I decided to do a "light heavy day".

3 rounds of 5 deadlifts
3 rounds of 5 front squats

Weights were:
???-205-205
95-115-135

Nice and easy, with a good chance to work on form.

WOD: 20100521

Finishing off my 5-day stretch of scaled workouts, I did approx. 3/5th of the the CrossFit.com workout:

4 rounds for time of
275m run
30 squats

(Unscaled was 400m and 50.)

Time: 8:39

My experiment has been a success. Focusing on scaling the workouts so that it takes me approximately the amount of time it takes the elite CrossFit athletes to complete the unscaled workouts has left me feeling worked by energetic, instead of sore and dejected.

WOD: 20100520

For time, partitioned in any way:
20 shoulder to overhead, 95#
40 burpees

Time: 5:57

This was my first workout in my newly outfitted garage gym! A big thanks to Rogue Fitness Canada, who cut me a great deal on some really high-quality equipment.

WOD: 20100519

Continuing on my theme of more frequent, more scaled workouts I scaled this workout from CrossFit Montreal.

12-10-8-6-4-2 reps of:
body weight deadlift (165# for me)
pull-ups
24" box jumps

Time: 13:49

This felt good. The deadlifts pre-stressed my grip before the pull-ups, and then the box jumps pre-stressed my legs before the deadlifts, which was an interesting experience.

WOD: 20100518

30-20-10 reps of
Double-unders
Sit-ups

A nice light (i.e. heavily scaled) workout to go with my light week.

I'm trying a week of heavily scaled workouts to try to combat the cycle of heavy workout, many sore days of rest that I had fallen into.

Time on this one was 13:40 I think: I forgot my stopwatch and lost track of the time on the clock at the gym.

My double-unders are definitely improved relative to where I started, and I definitely have lots of future improvement to strive for as well.

WOD: 20100517

For time:

21 75# thrusters
28 jumping towel pull-ups
15 75# thrusters
20 jumping towel pull-ups
9 75# thrusters
12 jumping towel pull-ups

Time: 6:58

My thrusters still need a lot of work (this was really hard on my wrists because I wasn't doing a good job of catching the bar on my shoulders), but I did manage the complete sets 1 and 3 unbroken.

WOD: 20100514

I took a stab at a scaled version of "Eva" today.

5 rounds for time:
800m run
30 x 1.5 pood kettlebell swings
15 pull-ups

I only made it through 4 rounds, and even that took me 38:40. Ouch.

WOD: 20100512

A rough workout after a long weekend off.

5 rounds for time of:
5 pull-ups
5 dips
10 95# hang power cleans
row 220m

Time: 19:35

I was working on doing the pull-ups chest-to-bar, and succeeded on just over 75% of the reps.

WOD: 20100506

I had a rather unsatisfying workout this morning. I don't normally work myself to failure and it turns out that I find it really frustrating when I do. Especially when I don't make the weight I had expected I could.

5 rounds of the following,
5 dumbbell deadlifts
5 dumbbell squat cleans
5 dumbbell push-presses
5 dumbbell squats

Each round was done for weight without ever letting go of the dumbbells. If you miss a rep, that round is over.

I did:

25#
35#
40#
45# (failed on the push-presses)
45# (failed on the cleans)

Maybe I should be easier on myself consider the most weight I've worked with on barbell cleans is 95# so far.

WOD: 20100504

I tried 3 rounds of Barbara today (instead of the prescribed 5 rounds).

3 rounds for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest exactly 3 minutes between rounds

Total time was 29:55, so 23:55 without the rest counted.

WOD: 20100503

My day was heading in all the wrong directions, so I left work early and went home for a quick workout.

AMRAP in 12 minutes of
5 pull-ups
5 push-ups
10 sit-ups
10 wallballs, 20#

I made it through 8 rounds + 5 pull-ups. And my day was back on track.

WOD: 20100430

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

Warm-up:
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,

95#-115-135-155-165

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.

Warm-up:
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

Times:
1:44
1:47
1:50
1:49

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

Warm-up:
3 rounds of
5 pull-ups
10 sit-ups
10 push-ups
10 squats

Workout:
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.

DIY Pull-Up Bar

This is a long overdue post.  Earlier this month I installed a homemade pull-up bar in my garage.

It is constructed out of 1" black steel pipe and 2"x6" boards.  I initially had my doubts about 12 screws holding up my body weight, but it feels incredibly solid.  I've jerked and yanked at it and it just doesn't budge.

The final price for supplies was somewhere between $150 and $200.  This was a little more than I was hoping to spend but well worth it for the final result.

So far I've done "Murph" and "Tabata Something Else" on it.  Looking forward to many more good workouts to come.

WOD: 20100330

Another scaled CrossFit.com workout today.

7 rounds for time of
3 x 135# front squat
5 x L pull-ups

My L pull-ups started with legs extended but I found my pull-up form was better with knees bent, so I switched to that. I need to keep working on my hamstring flexibility for the straight-legged L-sits.

Time: 12:48

WOD: 20100329

I did a CrossFit.com inspired workout today (where inspired means pretty heavily scaled).

3 rounds for time of:
20 double unders
20 box jumps, 20" box
20 kettlebell swings, 1.5 poods

Time: 15:38

WOD: 20100328

I did "Tabata Something Else" today. Here is a video of someone really fit doing it. (I was doing regular sit-ups instead of the GHD sit-ups seen in the video).

My score: 300.

My previous best was 287 but that was with crunches instead of sit-ups and likely with less range of motion on the pull-ups.

WOD: 20100326

I went for a light workout today, of my own devising.

Warm-up: 3 rounds of
10 sit-ups
10 push-ups
10 pull-ups
10 front squats (45#, 95#, 95#)

Hang squat cleans: 5-4-3-2-1 reps

Weights: 65-75-85-95-105

My cleans are starting to feel more confident. Definitely had lots of room in this workout.

WOD: 20100324

I scaled the CrossFit.com workout from Tuesday.

For time, 10-9-8-7-6-5-4-3-2-1 reps of
overhand grip pull-ups
24" box jumps
sit-ups

Time: 13:40

WOD: 20100322

I'm still hurting from Murph today, but managed to pull myself through a scaled CrossFit.com workout from a couple of days ago.

For time:
Row 1000m
30# one-arm power snatch, 50 reps
Row 750m
30# one-arm power snatch, 35 reps
Row 500m
30# one-arm power snatch, 20 reps

The scaling was 30# instead of 40#, and doing "power snatches" instead of full "squat snatches".

Time: 19:45

WOD: 20100320

Murph.

For time:
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Partition the pull-ups/push-ups/squats any way you want.

This is a terrifying workout for me, but when I saw it come up on CrossFit.com on Wednesday, I knew I had to do it. And what better way to break-in my DIY pull-up that I installed in my garage Thursday night.

I've attempted this workout once before and did about 60% of the pull-ups/push-ups/squats plus the running in about 45 minutes.

Today, I finished the entire workout. I got excrutiating cramps in my ribs/back on the final run but managed to limp through it with a bit of short walking breaks. On the positive side, I complete all of the pull-ups in sets of 5. I did everything in 5-10-15 groups, but the push-ups were taking me 2-3 sets to finish the 15 by the end.

Time: 56:15

WOD: 20100318

After my workout on Monday, when I felt really unmotivated and tired, I decided to take three days off of CrossFit to try to recover. I cheated and worked out today.

After my spinning class this afternoon, I tackled the deadlift workout: 7 single rep deadlifts.

Weights (in #): 205-205-205-205-215-225-235

The last rep was a PR for me by 30#, which felt great. No aches or pains afterwards and my form felt pretty tight. It was a good day to come back.

WOD: 20100315

Weighted Pull-ups:
1-1-1-1-1-1-1

15-20-25-30-35-40-45

I was really tired at the gym this morning but apparently I've made sufficient progress since the last time I attempted this that tiredness could not prevent me from a PR by at least 10#.

I remember long before I found CrossFit, I saw someone doing weighted pull-ups at the gym and thought how cool it would be to be able to do just one pull-up with the 45# plate. I made it! Thank you CrossFit.

WOD: 20100313

Today I tackled an unscaled CrossFit.com workout.

As many rounds as possible in 20 minutes of:
Run 400m
40 wallball shots, 20# ball

3 rounds, + the run and 20 wallballs of the fourth round

I remember that when I started with CrossFit, I would get wiped out by the 10# wallballs, so this was a pretty encouraging workout.

WOD: 20100311

Doing a CrossFit.com workout from a couple of days ago.

10 rounds for time:
10 dead lift, 135#
10 push-ups

The prescribed workout was 15 reps but this was plenty hard enough for me. I was feeling really tired and discouraged today and thought about giving up more than once. But I finally pushed through for all 10 sets.

Time: 18:40

WOD: 20100309

"Helen":
3 rounds for time of:
Run 400m
21 kettlebell swings, 1.5 poods (53#)
12 pull-ups

Time: 14:45

It felt great to do an unscaled workout today. Kettlebell swings were Russian style (i.e. to eye-level).

WOD: 20100308

Back to Main Site programming now that I'm back in Waterloo.

For time:
10 back squats, 95#
5 strict pull-ups
5 dips
20 back squats, 95#
5 strict pull-ups
5 dips
30 back squats, 95#
5 strict pull-ups
5 dips
20 back squats, 95#
5 strict pull-ups
5 dips
10 back squats, 95#
5 strict pull-ups
5 dips

Time: 12:27

I managed to complete everything in straight sets today, which felt really good. I can't wait to have my garage gym together though: CLHC is less than satisfying after working out at Defiance Crossfit.

WOD: 20100302

I owe this devilish workout to Ryan from Defiance Crossfit.

For time:
40 burpee wall balls
5 strict pull-ups
30 burpee wall balls
5 strict pull-ups
20 burpee wall balls
5 strict pull-ups
10 burpee wall balls
5 strict pull-ups

20# medicine ball. All of the burpees included a push-up to the ball. Ouch.

I don't remember my time exactly, but I believe it was around 18 minutes.

WOD: 20100304

This is my last workout at Defiance Crossfit, at least for this trip to California. It's been a blast guys! I feel like I've made great progress and I've had a lot of fun doing it.

"Cindy":
As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

14 rounds + 5 reps

For my very first workout at Defiance Crossfit we did a half Cindy (10 minutes) and I managed 7 rounds. I was really hoping for 15 rounds, but not quite. Just like last time, push-ups were my limiting factor.

Thanks again Haley and Ryan! Can't wait to be back.

WOD: 20100303

My Wednesday evening workout at Defiance Crossfit.

6 rounds for time of:
5 Goblet squat, 1.5 poods
10 Kettlebell swings, 1.5 poods
15 sit-ups
10 pull-ups
6 6' broad jumps

Time: 14:15

This workout felt great: I left with the distinct feeling that I've made good progress these past three weeks.

WOD: 20100301—2

My second workout of the day at Defiance Crossfit.

21-15-9 reps, for time, of:
Overhead squat; 45#, 75#, 75#
Sumo deadlift high-pull; 85#

I think my time was just under 11 minutes, but I don't remember exactly.

This was my first workout with overhead squats and I found them much harder than I had expected. I need to work on my shoulder flexibility.

WOD: 20100301—1

Monday's morning workout from Defiance Crossfit.

3 rounds of "Kelly":
Run 400m
30 box jumps
30 wall ball shots, 20#

Time: 18:42

I was gasping for air by the end of this one. A great workout.

WOD: 20100227

Here is my Saturday workout from Defiance Crossfit.

5 rounds for time of:
5 deadlifts; 115#
5 hang squat cleans; 65# for the first four, 85# for the last round
5 push press; 65#, 65#, 75# 75#, 85#
10 pull-ups
15 box jumps

Time: 23:30

I certainly wasn't rushing through this as it was my first workout with squat cleans, but managed to keep up a moderate pace.

WOD: 20100226

I really enjoyed today's workout, though it was a little hard on my ankle which was apparently not quite as recovered as I thought.

8 x (Cone drills (15ft x 10ft.), 10 box jumps, 1x ladder)

The cone drill is:
- out 15', touch
- back 15', touch
- out 15', around a 90° corner, 10' more, around a cone and then back the way you came

Here is an incredible example of someone running this cone drill:
http://www.youtube.com/watch?v=sLs6CxMGV0A

Times are for the cone drill only.

9.81 seconds
9.08
9.06
9.20
8.52
8.57
8.49
8.56

WOD: 20100225

Another Fran training day:

4 rounds for reps of 65# Thrusters: 30 seconds of work followed by 1 minute of rest
4 rounds for reps of pull-ups: 10 seconds of work followed by 50 seconds of rest

10-10-10-10
5-5-5-5

I took it easy today as I'm recovering from the tail end of a cold. Was working at about 80%, which felt about right.

WOD: 20100223

For time:

50 wall-ball shots
25 box jumps
40 wall-ball shots
20 box jumps
30 wall-ball shots
15 box jumps
20 wall-ball shots
10 box jumps

Time: 13:59

I don't think I've ever gasped for air as hard as I was at the end of this workout.

WOD: 20100222

Helen.

3 rounds for time:
Run 400m
21 kettlebell swings, 44#
12 pull-ups

Time: 13:27

This was my first time doing "American" kettlebell swings: a full swing to overhead. I think I may actually prefer them.

WOD: 20100220

The grind (my made-up name).

Grind through to completion.

100 walking lunges (i.e. 50 each leg)
100 sit-ups
10 jumping squats w/ weight (JS+W)

50 walking lunges
50 sit-ups
15 JS+W

25 walking lunges
25 sit-ups
25 JS+W

10 walking lunges
10 sit-ups
30 JS+W

I scaled this back a little. I did the first set of JS with no weight, and the rest with 45#. I was a bit worried about my ankle, which has recently recovered from an injury last weekend but it felt fine.

We cut the last set of JS+W to 10 so that I'll still be able to talk tomorrow.

WOD: 20100219

1) Work up to 1RM front squat
2) 6 rounds of 3 reps of 75% 1RM front squats

This was my first time working on front squats. Found my 1RM at 165#. Looking forward to trying them again, as I'm pretty sure I can beat it next time (I was really close to getting 170#).

WOD: 20100218

Today was Fran training day.

4 rounds for reps of 65# Thrusters: 30 seconds of work followed by 1 minute of rest
4 rounds for reps of pull-ups: 10 seconds of work followed by 50 seconds of rest

12-12-11-13
8-6-5-4

After the work I spent some time on my front squat. Haley gave me some insight which in hindsight seems very obvious: the depth of my front squat is being limited by my hamstring flexibility. Previously I had been thinking that I needed to improve hip flexibility but I think that she is right: when my back starts to round it is because I'm hitting a limit in hamstring flexibility. i.e. my tight hamstrings have gone as far as they can, so my back rounds to relieve some tension.

WOD: 20100216

Today we worked on handstand push-ups. I still can't do a handstand and I seem to be at a point where really I just need to do it (i.e. there isn't much additional training that will help until I can overcome my mental barrier). So the handstand push-ups in the workout were done in pike position with my feet up on a box.

4 rounds for time of:
5 handstand push-ups
10 pull-ups
20 push-ups
30 second L-sit

Time: 17:50

I got destroyed on the push-ups today. They were definitely the limiting factor, though the L-sit was also really hard.

WOD: 20100215

4 Rounds for time of:
20 step-ups (alternating legs)
20 squats
3 front squats @ 95#
5 push-ups

Time: 7:28

This felt like a good workout: I was happy to be able to push through more or less with no breaks.

Afterwards we worked some core and then I worked on my clean skills for a bit. They were feeling a bit better by the end and I felt like I had a more clear idea of how to progress.

Some pictures of the workout crew this morning here.

WOD: 20100213

Day three of Defiance Crossfit.

Today we did a modified "Michael":

3 rounds for time of:
Run 800m
50 kettlebell swings, 44#
50 sit-ups

Time: 25:40

I felt tired today. Looking forward to the rest day tomorrow.

WOD: 20100212

My second workout at Defiance CrossFit!

I was challenged by with a workout from the main site a few days ago:

For time:
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups

Time: 20:38

I was pretty strict with all of the wallballs, but there was no way I was going to manage that many L pull-ups. I did the first 25 one at a time, and then switched to using a band around one leg with the other raised in order to keep the L form.

I'm exhausted. It was a great workout.

WOD: Defiance Crossfit test my mettle

Today was my first day at Defiance Crossfit in Mountain View. We did a half Cindy (as many rounds as you can in 10 minutes of (5 pull-ups, 10 push-ups, 15 squats)) and I managed 7 rounds.

The verdict: I appear worthy to be worked with, and there is lots of work to be done. I sense some grueling workouts in my future.

WOD: 20100208

Deadlift: 5-5-5-5-5-5-5

135-145-155-165-175-185-195-200

Somehow I lost track and added another set. No wonder that last one felt so hard. It was also a 5 rep PR for me. My previous heaviest deadlift was 1 rep at 205#.

I'm very happy with this workout, even though I tweaked my neck on the very last rep. It's feeling alright now though.

WOD: 20100205

15-12-9-6-3 reps of:
95# sumo-deadlift-high-pull (SDHP)
toes to bar

This was a strange workout: there was nothing to measure. No running clock. No PRs with weight to try to hit. I was working on technique and trying to learn how to do toes to bar.

For the SDHP I was working on making the movement more of a push and less of a pull by giving the bar enough momentum that it didn't take much pull to reach my chin. I only had a few reps that I was happy with but I felt like I was starting to get the idea by the end.

This was my first time attempting toes to bar (which means touching one's toes to the bar from a dead hang). I was scaling it slightly: I was using the pull-up handles which meant the "bar" I was kicking was about 8" closer to my feet than my hands. I felt like my last rep of this was good: I was starting to generate some momentum, with my toes making a nice arc up to the bar.

WOD: 20100203

Three rounds for time of:
Run 400m
24" box jumps, 30 reps
20# wallballs, 30 reps

This was supposed to be a five round workout. I was extremely pressed for time so I cut it back to three rounds.

I'm having a hard time judging the height on the wallballs because I'm throwing them straight up (i.e. not against a wall).

Time: 17 minutes (forgot my stopwatch, so that is somewhat approximate)

WOD: 20100128

Back squat: 1-1-1-1-1-1-1

My first time back to squats since I started doing CrossFit again.

135-155-175-175-175-185 (fail)-180

I feel like the 185 was possible had I been more mentally prepared. I'm looking forward to the next squat workout.

WOD: 20100125

Another scaled CrossFit.com workout today.

Five rounds for time of:
500m row
95# thrusters, 7 reps

Time: 24:41

This was a really frustrating workout: I thought I was ready for 95# thrusters, but I clearly wasn't. The worst 500m of rowing was only 2:08, which means I was spending more time on thrusters than rowing by far. This wouldn't be too surprising if you saw my thruster form.

Patience...

WOD: 20100122

I went back a few days to try out a workout from CrossFit.com that I had initially considered impossible.

For time: 100 burpee pull-ups

What is a "burpee pull-up", you ask? It's a burpee where the jump transitions into a pull-up. i.e. you grab the bar on your jump and do a pull-up.

I didn't manage to do it quite as prescribed: my gym only has pull-up bars on squat racks at the side closest to the wall where there is no room for burpees. I ended up doing the pull-ups from (movable!) handles attached to the front of the racks where I had more room. The handles were just beyond my fingers, if I stood flat-footed on the ground. I gave a good pull on all of the pull-ups, but I wasn't requiring that I made it over the handles every time (I think I did pretty well though).

Time: 21:15

WOD: 20100119

Deadlifts: 3-3-3-3-3 reps

I underestimated where I would be at with deadlifts. Definitely need to push harder the next time they come up.

135#, 140#, 145#, 155#, 175#

WOD: 20100118

I did Sunday's workout.

Scaling:
- I didn't bounce the ball off the wall: straight up and down
- used 65# for the SDHP and the jerk-presses

Used a continuously running stopwatch instead of restarting a 1-minute timer this time. Definitely adds to the intensity.

15,15,20,15,14
15,15,17,15,12
15,14,15,10,8
Total: 216

Technically not a new record, though this is the most strict version of the workout I've done yet.

WOD: 20100116

I did a scaled version of the CrossFit.com workout today.

Scaling: subtract from 40 for the pull-ups, from 50 for the push-ups.

I lasted 14 rounds, just a little over the 12 they set as the minimum. The squats were getting rough on the 13th round and I thought I could come through on my pull-ups but I came up 1 short.

WOD: 20100113

A scaled main site workout.

5 rounds of max reps of:
105# bench press
pull-ups

13,10,10,8,8
10,8,6,5,5

I felt incredibly tired today, especially on the pull-ups, but managed to hold myself to reasonably strict form regardless.

It's a bit frustrating: last time I attempted this workout, probably 9 months ago at least, my numbers were much higher but my pull-up form was fairly poor due to a lack of full extension at the bottom. Cleaning up the form takes a lot out of the numbers (as does months off from working out). But at least I get the satisfaction of a truly honest effort now.

WOD: 20100112

I did the main site workout today, except that I accidentally substituted feet for meters. Oops. No wonder it felt so easy.

Time: 8:58.

WOD: 20100109

Today's workout on CrossFit was Fran. I did a modified version (backwards, accidentally).

21-15-9 reps, for time, of:
jumping pull-ups
25# dumbbell thrusters

6:04 minutes. I'm pretty happy with my choice of scaling here, as I was able to push through things in nearly the same way I've seen people push through this workout in videos.

WOD: 20100105

Five rounds for time:
Run 400m
25 sit-ups
25 back-extensions

23 minutes.

Looks like this experiment is going to make me post more, at least.

An experiment...

I'm going to try an experiment: posting my workouts to this blog. I've made a goal to complete at least 2 CrossFit workouts every week this year and I'd like a good place to record them.

Today's workout was a modified version of the "main site" (i.e. CrossFit) workout:

Three rounds for time of:
24 pull-ups
24 dips
75 squats

I did the pull-ups and dips alternating in pairs (I was using a 2:1 pull-up/dip:muscle-up substitution).

Time: 38:20. Ouch.

I was working on getting full extension at the bottom of my pull-ups but my pull-up negatives were basically non-existent. Which is to say that I was dropping off the bar after each one. But I finished, though I wasn't sure I could.