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.
20100831
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
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.
5 RFT:
25 12" vertical jump
20 sit-ups
15 push-ups
10 pull-ups
Time: don't remember. Something in the low 20s.
20100825
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.
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.
20100823
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
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
20100821
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.
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.
20100819
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".
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".
20100818
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:
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
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#!
Weights:
25#
35#
45# (previous PR)
55#
62.5#
67.5# (fail)
45#, overhand (fail)
45#
PR by 17.5#!
20100812
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
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
20100810
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
"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
"SQT"
3 rounds for time:
10 x 95# ground to overhead
4 x 50 yard shuttle run
Time: 10:17
20100808
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.
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.
20100805
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
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
20100802
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!
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.
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